Health & Wellness Approach

Why Include Yogurt and Dates in Your Diet?

2012-01-21T09:56:00.000-08:00

Fad diets come and go and promise to help you lose weight rapidly. The dates and yogurt diet is a fad diet that promotes eating nothing but dates and yogurt for fast weight loss. Before starting a diet you need to consult your doctor to determine the benefits and risks of participating in the diet. If you have certain medical conditions, you should avoid fad diets and develop a regular diet plan with a registered dietician.
While dates and yogurt contain various vitamins, minerals and other nutrients, these two foods will not provide a well balanced diet. Dates are a high-fiber food, which can help you feel full longer, and yogurt is a good source of calcium, protein and probiotics. MayoClinic.com recommends considering the following when considering a fad diet: Does the diet promote safety, good nutrition, enjoyment and practicality? If you answer “no” to any of part of the question, you should avoid participating in the diet long-term. The most effective way to lose weight is to reduce the number of calories and fat you consume and participate in regular exercise, according to the University of Maryland Medical Center.
Dates
Dates are a high-fiber food, containing 3.3 g of fiber for every 5 dates, according to Colorado State University. Fiber is the indigestible carbohydrate found in plant-based foods that helps add bulk to stool and moves it more quickly through the colon. Some fiber, called soluble fiber, swells in the stomach making you feel full for a longer period of time. While fiber is an important part of a healthy diet, it may cause unwanted digestive side effects, such as gas, bloating, cramping and diarrhea. The fruit is also high in sugars, salts, minerals, proteins and vitamins C, B-1, B-2 and A.
Yogurt
Although yogurt is generally good for weight loss and digestive health, some yogurts can actually make diarrhea worse or encourage weight gain. When dieting, use a yogurt that is made with low-fat milk and does not contain any added sugar. The yogurt should state by the ingredients on the label that the product contains live and active cultures. These cultures, also called probiotics, may help promote digestive health and reduce certain gastrointestinal infections.
Considerations
The University of Maryland Medical Center states that healthy weight loss is 1 to 2 lbs weekly. Losing any more weight on a weekly basis can increase your chances of re-gaining the weight when you stop the date and yogurt diet.

Things to Know About Cheerleading Prep

2012-01-21T09:54:00.000-08:00

A cheerleading prep is a stunt. It is known by many other names, such as extension prep, elevator and half-elevator. A prep is an intermediate-level stunt, which should not be attempted until two other lead-up stunts have been mastered. Never stunt without the supervision of a qualified cheer coach
Step-Up Drill
Before attempting a prep, master a step-up drill. Your base executes a deep side lunge, pointing the toe of her straight right leg to the front and the toe of her bent left leg out to the side. Keep your left knee over your left ankle for stability. Standing behind the base, your top person places her hands on the base's shoulders and her left foot in the pocket formed by the base's left thigh and hip. At this point, the base should slide her left hand under the top person's leg to grab her thigh. Pushing hard off the ground, the top person steps up and locks her left knee, still supporting some of her weight in her hands on the base's shoulders and dangling her right leg behind the base's back. The base remains strong and steady simply holding the top person. To dismount, the top person bends her left leg while lowering her right foot to the ground.
Thigh Stand
The next lead-up stunt to a prep is a thigh stand. Two bases execute side lunges toward each other. One base should put her foot in front with her toe even with the other base's heel. Inside arms dangle behind your bent leg, and outside arms are lifted to take the top person's hand. Centered behind both bases, your top person takes the outside hands of the bases and steps her left foot into the pocket of the left base's leg. Pushing hard off the ground, the top person executes a step-up drill onto the left base, locking her leg and standing steady before moving her right foot toward her right base to stand balanced on both bases. With her legs locked and body tight, the top person lets go of the base's hands and executes the designated arm motion, for example a high V. To dismount, the top person takes the base's hands and lifts her left foot off the left base to initiate a hop down to the ground, landing on both feet.
Prep
To start a prep, two side bases stand facing each other with their feet hip-width apart, their knees slightly bent, and their hands at bellybutton level, palms facing up. The top person stands behind the bases with her hands on their back shoulders and her feet together. Behind your top person, your back base stands with her feet hip-width apart and her hands firmly grasping the top person's waist to assist her with building the stunt. Dipping deeply, the top person jumps hard off the ground, supporting her weight in her arms and gently placing her feet in the hands of the bases. As they receive the top person's feet, the side bases squat down without lowering their hands and then straighten their legs, lifting their hands up to eye level before settling the top person at shoulder level. The stunt ends with the top person standing, her feet in the hands of the bases. The back base grabs the top person's calves or thighs to steady the stunt.
Dismount
To dismount the prep, the bases hold the top person's weight in their back hands, releasing her toe to reach their hands up. The top person bends forward from the waist, grabbing the bases hands. With a count of "1-2-down-up," the bases dip slightly and pop the top person up. The top person brings her feet together to land with her knees slightly bent. The side bases grab her upper arm with their back hands as she heads for the ground. The back base grabs her waist to steady her landing.

What to Know About Cheerleading Round Offs?

2012-01-21T09:53:00.000-08:00

A round-off is a tumbling skill frequently used in cheerleading. While it is a beginner-level skill, it is used in intermediate, advanced and even elite tumbling passes. Mastering a round-off is important for all cheerleaders. Learn and practice your round-off only under the supervision of a qualified cheerleading coach or gymnastics instructor.
Handstand
At the base of a good-round off is a strong handstand. Practicing your handstand position will help you master a cartwheel, round-off and even a back handspring. Drill your form by performing a handstand against a wall for support. Step forward with one foot, kicking your other leg up into a handstand balanced by the wall. Check your form. Adjust your hands so they are directly under your shoulders. Pull your abdominal muscles in toward your spine. Keep your legs straight and together, and point your toes.
Cartwheel
The first part of a round-off is a cartwheel, so perfecting it will help you achieve a round-off more quickly. Start in a lunge and lean forward, executing a quarter turn to place both hands on the ground, one in front of the other. As your legs leave the ground, hit a handstand position with your legs straddled before executing another quarter turn to place one foot on the ground at a time.
Round-Off
A round-off typically is performed as a part of a running pass. Take a few quick steps before lunging into a cartwheel, performing your quarter turn and placing your hands on the ground one in front of the other in a straight line. As your body hits the handstand portion of your cartwheel, your legs should come together in preparation for your final quarter turn. Use your core muscles to powerfully snap your legs down, landing with your feet together. Rebound into the air with the power from your round-off.
Tumbling Passes
The key component in many tumbling passes is a round-off. Beginners can make a tumbling pass out of a simple round-off followed by a cheerleading jump, such as a tuck or a toe touch. More advanced tumblers can pair a round-off with a back handspring or even a back handspring and back tuck. Finally, elite tumblers will use a round-off and back handspring before executing a full-twisting layout. From beginner to elite, all cheerleaders rely on a good, strong round-off for their tumbling passes.

What to Know About Cheerleading Stunters?

2012-01-21T09:51:00.000-08:00

Stunting is when cheerleaders lift or toss another cheerleader into the air. There are four positions for stunters to fill, each with an important and specific role. To be more versatile, you should aim to master as many positions as you can within each stunt. Simply learning the roles can help you perform your main position better.
Main Base
The main bases are the ones who hold up a stunt. You must remain in direct contact with the ground at all times. Your strength for basing starts at the bottom of your body and travels up. It emanates from your thigh and butt muscles. After initiating the power for your stunt with them, use strong core muscles as the stunt ascends. Finally, incorporate the muscles of your shoulders and arms last to lift the stunt into its final position and hold it steady.
Back Base
Sometimes referred to as a spotter, the back base is responsible for protecting and assisting the top person in a stunt. Stand behind the top person, and as the stunt is building, assist the top person with her load in. As it is ascending, lift her up toward the final position. Once the stunt is in place, support the top person, steadying her and helping her balance in the final stunting position. One of your most important jobs occurs during the dismount portion of a stunt. Whenever a cradle dismount is done, catch the top person by the shoulders and protect her head and neck from injury.
Top Person
The top person in a stunt typically is the one who gets the glory of being the focus of the stunt, but your job is no less difficult than the others. You must be an active participant in stunting, using your legs to jump off the ground, supporting your own weight in your arms as you load in, and tightening your core muscles as you ascend to the top of a stunt. Once in the position of glory, balance and execute feats of extreme flexibility as you are perched many feet off the ground. The path out of a stunt is just as difficult as getting into it. Control your body for a straight cradle dismount. Increase the excitement of your dismount by adding twisting to your cradle.
Spotters
Spotters are not directly involved in the stunting process, but instead surround a building stunt and stand at the watch in case the stunt goes wrong. Your primary goal is to prevent injury, mostly by protecting the top person. From the moment a stunt group sets in a ready position until the time the dismount is complete, keep your arms up and your full attention on the stunt in process. When a stunt starts to fall, grab the top person with one arm around her waist and one arm around her thighs. Tuck your head into the top person's lower back. Stay aware as you also might be called upon to steady a falling base who has lost her balance.

What to Prepare for Junior High Cheerleading Tryouts?

2012-01-21T09:49:00.000-08:00

A spot on the junior high cheerleading squad can provide a crucial "in" to the varsity squad as well as opportunities for honing your tumbling, dance and cheer skills. Resist the temptation to waltz into tryouts unprepared. Find out what's expected, practice as much as possible and give it your all. You can be proud of your performance at tryouts by following a few simple tips.
Do the Research
Ask former junior high cheerleaders what the cheerleading coach looks for at tryouts. Ask them how they felt during tryouts and try to get an idea of how each cheerleader is evaluated. Find out what the coach places the most emphasis on; for example, tumbling, attitude or stunts. Ask the coach how many open slots there are and how many girls he expects to add this year. Ask him what he looks for in a good cheerleader and take it to heart.
Prepare
In the weeks leading up to tryouts, stay focused. Don't start a new diet or a new activity. Stretch daily and practice your tumbling. Get in 30 minutes of cardio every day to help clear your head and build endurance. Practice the tryout routine every day until you know it by heart. Stand in front of a mirror to check your own movements and have a friend or parent give you feedback as well. If you have a friend trying out for the squad too, practice together.
Look the Part
Stay away from too-tight or over-the-top outfits at tryouts. Looking good is important, but so is being comfortable and able to move easily. Stick to age-appropriate stretchy fabrics that showcase your muscles and allow you room to breathe and move. Wear your school colors and tie a ribbon in your hair. Put on light makeup and avoid excessive "glam" like glitter eyeshadow or shimmery lotion. Dress as if you're interviewing to be a cheerleader -- look spirited and enthusiastic, but also focused and serious about the job.
Finish Strong
Banish your fears of failure before your tryout by thinking positive thoughts and visualizing yourself as a new junior high cheerleader. During your tryout, keep a smile on your face and go through the routine calmly. Do not let any nervousness show. Don't try to improvise or think ahead several movements -- you may distract yourself and make an error. If you make a mistake, do not acknowledge it. When you finish, thank the judges individually and wait to be dismissed before leaving.

3 Most Easy Cheerleading Stunts

2012-01-21T09:47:00.001-08:00

Cheerleaders need to master moves in the areas of motions, jumps, tumbling and stunting. Starting with the easiest moves in each of these areas is a smart strategy that will help you build a strong base of cheerleading skills. Perfect these easy skills before attempting to learn any more difficult moves. Practice only under the supervision of a qualified cheer coach.
Motions
Three easy motions you should master right away are the clasp, T and touchdown. Stand with your feet shoulder-width apart and legs straight. Execute a clasp by clapping your hands together forcefully in front of your chest. In a clasp, you grasp your hands as if you are holding your own hand. Your clasp should be just under your chin, with your elbows close to your body. Next, execute a T motion by snapping your arms straight out from your shoulders. They should be parallel to the ground and slightly in front of your body. Finally, learn a touchdown. Extend your arms above your head, parallel to each other. Your arms should be slightly forward near your temples.
Tuck Jump
The easiest jump to master is a tuck jump. Start with your arms above your head in a V motion and your feet together. Rise up on your toes. Swing your arms down, crossing them in front of you as you bend your knees deeply. Arc your arms up into a high V motion as you explode off the ground, lifting your knees into a tuck position. Your knees should lift up toward your chest. Do not kick your rear end with your heels. Keep your chest tall as you jump. Land with your feet together and knees slightly bent. Your hands should be in fists and against the sides of your calves. Hold this position before popping your feet apart and placing your hands on your hips.
Forward Roll
Tumbling is an important component of cheerleading. Work to master at least a few basic skills. The easiest is a forward roll. Stand with your feet together and hands at your sides. Bend your knees, placing your hands on the ground just in front of you. Tuck your head to place the back of your head, neck and then upper back on the ground. Keep your body in a tuck position as you roll forward. Use your core muscles to pull yourself up onto your feet without pushing off the ground with your hands. Stand up with your hands extended above your head. Keep your legs together, but not crossed, through your entire forward roll.
Thigh Stand
One of the most basic stunts you can attempt is the thigh stand. Until you master the stunt, do it with four people. Once it is mastered, you can do it without the back base. Two bases lung deeply toward each other. The back base should stand behind the top person and grab her waist through the entire stunt. As the top person, stand behind the main bases and grab their outside hands. Place your left foot in the pocket formed by your left base's thigh and hip. Step up onto your left base, locking your left leg and balancing in this position for a split second. Gently place your right foot into your right base's pocket. When you are steady, let go of your bases' hands and hit a high V motion above your head. To dismount, grab your bases' hands again and lift your left foot off your left base. Taking a step forward, jump to land in front of your bases with both feet together.

Full Down Cheerleading Techniques

2012-01-21T09:47:00.000-08:00

A full down, also known as a twist cradle or a full-twist cradle, is an advanced cheerleading dismount in which the top person is popped out of a stunt and executes a 360-degree spin prior to landing safely in the arms of her bases. You can use a full down to dismount from a shoulder-level stunt or an extended stunt, in which the top person's feet are extended above the heads of the bases. As always, stunt only under the supervision of a qualified cheerleading coach.
Straight Cradle
The first trick to mastering a full down is perfecting your straight cradle technique. Start in a half-elevator with two bases holding your feet at shoulder level. Safety regulations require a back base for all cradles. As the bases pop you out of the stunt, ride the cradle as high as you can. Keep your arms glued to your sides and your legs squeezed together. Shrug your shoulders up and lift your belly button toward the ceiling. After you reach the peak of your ascent and begin falling, allow your rear end to fall slightly faster than your feet so your body naturally pikes as you hit the bases' arms. While you still are above the bases' heads, open your arms to catch yourself around their shoulders.
Learning to Twist
Learn how to twist by twisting into a thick crash mat. Place a chair in front of the mat and stand on it with your back toward the mat. Have someone brace the chair by holding the back of the chair to keep if from tipping. Start with your arms in a high V motion above your head and pick a place on the wall in front of you to focus on. Jump off the chair as you forcefully swing your arms down to your sides and look over your right shoulder, initiating your twist. Spin quickly, keeping your eyes open. When you see the same place on the wall, pike your hips, landing on your back on the mat. Keep your body straight as you twist at a slight angle to the ground. Do not twist in a vertical or horizontal position.
Twist Cradle
Master a twist cradle from a half-elevator. Start with your arms in a high V. As your bases pop you out of the stunt, bring your arms down to your sides as you ride the bounce from their pop. At the top of your ascent, forcefully look over your right shoulder to start twisting. Keep your body tilted back at a slight angle. You should hold your body straight with your abs pulled in tight to keep a hollow shape to your body. After you complete your rotation, open your arms as you start to descend into the arms of your bases. Catch yourself around the shoulders of your bases and pike as your body lands in their arms.
Common Errors
Avoid the common pitfalls of a full-down dismount. Bases, make sure to pop the top person straight up. Do not push her feet forward or try to help her twist by tossing her feet in the direction of her twist. Top person, ride the bounce from the pop your bases give you. Avoid the temptation to twist as soon as you leave the bases' hands. Do not anticipate the twist. Wait to reach the top of your ascent. Finally, hold your body tight as you twist. Keep your abs pulled in tight, your feet together and your arms on your thighs. A loose, flailing body will not twist as quickly as a tight body.

Essentils of Proper Cheerleading Side Base

2012-01-21T09:46:00.001-08:00

Stunting is an exciting and difficult part of cheerleading that features two main stunting positions: top person and base, which can be a side base or back base. The side bases in a stunt are the ones mainly responsible for lifting and holding a stunt. Side bases also are integral in dismounting a stunt. While there are things outside of practice you can do to improve your side basing skills, never stunt without the supervision of a qualified cheer coach.
Step 1
Use your leg and butt muscles as the power source for your stunting. When side basing, keep your feet hip-width apart and bend your knees deeply to initiate the power from your thighs and glutes. Explode up, using your legs and butt to lift the stunt.
Step 2
Keep your core muscles tight when stunting. Pull your belly button in toward your spine to keep your back flat and form a strong foundation for the stunt. Do not arch your back when building or holding a stunt.
Step 3
Incorporate your shoulders and arms into the stunting sequence last. Very little of your stunting power emanates from your upper body. Use your arms to settle the stunt into place and keep it there.
Step 4
Dismount using your legs first. Dip deeply with your legs to give power to a pop-down or cradle dismount. Absorb the force of the dismount by bending your knees while keeping your arms firm to hold the top person secure.
Step 5
Keep your attention focused on the top person from the moment she loads into the stunting position until she is safely back on the ground. Look up at the top person, especially when she is extended above your head. If she falls, be ready to stop her descent in any way you can.

Benefits of Youth Cheerleading Squads

2012-01-21T09:46:00.000-08:00

Beginning your own youth cheerleading squad is an excellent way to provide a means of exercise and self-esteem for young boys and girls. Knowing the essentials in starting a squad can make the process simple and stress-free. Coaches interested in launching a cheer group should take time to prepare before publicizing the squad in order to stay organized and run the best squad possible.
Create a Constitution
You, as the coach, need to create a constitution for your squad. This includes your group's purpose, rules, expectations and your contact information. By knowing up front what the coach expects, parents and cheerleaders can avoid miscommunications, misunderstandings and mishaps. Schedule a parent meeting before tryouts to go over the constitution and answer any questions. Provide a contract for the parents and participants to sign once they have made the squad, including an agreement to adhere to the constitution.
Coaches Training
Get the appropriate training to be a cheer coach. The Universal Cheerleaders Association, UCA, provides numerous courses that can qualify you to be a cheerleading coach. The most important courses cover partner stunt progressions, motions, jumps, and tumbling. You also need appropriate safety training. The American Association of Cheerleading Coaches and Administrators, AACCA, provides a safety course for all cheer coaches.
Tryouts
Preparation is the key in making sure the tryouts run smoothly. Begin preparations at least six weeks ahead of time by securing the location and devising a checklist of the details that will go into running a smooth tryout. Publicize tryouts for the new squad with flyers, mailings, posters and word of mouth.
Squad Goals
Once you have your squad roster, schedule a meeting to create a list of goals. Each cheerleader can create personal goals, such as perfecting a jump or learning a back handspring. You also can come up with squad goals, such as placing in a competition. It is important to set goals that measure progress and provide motivation.

Things to Know About Toe Touch Cheerleading Stunt

2012-01-21T09:37:00.000-08:00

Jumps make your cheerleading performance more exciting. You can incorporate them into cheers and dances or perform them after your team scores. One of the most widely used and well-known jumps in cheerleading is the toe touch. Every cheerleader should work to learn and perfect this jump. Understanding the muscles used can help you improve your form in your toe touch.
Toe Touch
To do a toe touch, start with your feet together and your arms in a high V motion above your head. Rise on the balls of your feet. From this starting position, cross your arms in front of your body, forcefully swinging them down as you bend your knees deeply. Explode off the ground, lifting your arms up to a T position, straight out from your shoulders, and raising your legs into a straddle position. Your knees should face up and your toes should be pointed. Keep your arms parallel to the ground, lifting your feet up toward your arms. In spite of this jump's name, never reach for your feet. Land the jump with your feet together and your knees slightly bent.
Calf Muscles
The muscles of your calves get your body up and off the ground for all of your jumps. Your larger gastrocnemius muscle is on top and connects from your femur in your thigh to your Achilles tendon near your heel. Your smaller soleus muscle lies just beneath your gastrocnemius. It connects from your tibia just under your knee to your Achilles tendon. Together these two muscles flex and point your foot, making it possible for you to jump off the ground.
Hip Flexors
Your hip flexor muscles help you get your legs high into the air when you are doing a toe touch. Running along the front side of your hip are your iliacus and psoas major muscles, commonly referred to as your iliopsoas, or hip flexor, muscles. They connect the bottom of your spine to your femur, or thigh bone. These muscles are responsible for flexing your hip. You use them in a toe touch to lift your legs up into your straddle position.
Abs
Lifting your legs up into a toe touch also requires strong abdominal muscles. Your rectus abdominis muscles run along the front of your abdomen. They connect from the bottom of your sternum all the way down to your pubic bone. They are responsible for helping you bend the bottom part of your torso. When you do a toe touch, your rectus abdominis muscles will help you get your legs up into your straddle position.

How are Cheerleaders Trained?

2012-01-21T01:07:00.000-08:00

Cheerleading is a highly athletic activity. The stunts, tumbling and jumps required in cheerleading require hours of training and practice. Training tools can help you get more out of your training time by enforcing proper form, applying resistance and challenging your balance. While these training tools can be used at home, never perform any stunts or tumbling elements without the supervision of a qualified cheerleading coach.
Wobble Cushion
Balance is critical to cheerleaders. From the bases at the bottom of a stunt trying to steady it to the top person striving to perch in her precarious position at the top of it, balance keeps a stunt up. A wobble cushion is a training tool that can help you improve your balance. It resembles a flattened stability ball. When you stand on it, the instability of the wobble cushion forces you to recover and balance. For cheerleading, you can stand on it with both feet, but it is especially effective for training 1-foot poses. Stand on the wobble cushion and lift your free foot up into a liberty pose with your knee pointing forward and your foot pointed and next to the knee of your standing leg. Balance in this position, training on the other leg too.
Stunt Strap
Cheerleading requires extensive flexibility. Poses like a heel stretch, scorpion and scale require flexible legs, back and shoulders. A stunt strap is a training tool that will increase your flexibility for these poses. It is a nylon strap with loops on each end. By placing your foot in one loop and grabbing the other loop with your hand, you can simulate stunt poses you are not yet flexible enough to execute. For example, standing on one foot, place your free foot in a loop and bend it behind your back. Grab the other loop above your head, pulling your foot up toward your head, into a scorpion position. Eventually, you should work on holding the hand loop of the stunt strap in your opposite hand because when you achieve a scorpion, that is the hand that holds your foot.
Full-Up Machine
Many stunts and tumbling skills require a cheerleader to execute twisting motions. Keeping a hollow body position with your abdominal muscles pulled is key to twisting. The Full-Up Machine is a product that can help you learn to twist. A cheerleader stands on the thick cushion that is on top of the spinning device. Stepping on the Full-Up Pedal activates the spinning. Stand tall with your abs pulled in toward your spine as you execute a full twist.
DeFrogger
A common tumbling error is allowing your legs to separate during a back handspring or a back tuck. To perfect proper form, a DeFrogger might help. It is a pair of padded ankle straps that hold the cheerleaders ankles together. Velcro makes them adjustable for different size ankles. Using this training tool at practice helps a cheerleader train her muscles to keep her feet together when performing a back handspring or a back tuck.

Skill Developing Cheerleading Routines

2012-01-21T01:06:00.001-08:00

Cheerleading is no longer just about standing on the sidelines cheering on a team. Many cheerleaders also compete against other squads, vying for top honors, trophies and esteem. Competitive cheerleading mixes cheers, dances, jumps, tumbling and stunting into an exciting routine designed to impress the judges with a team's skill and originality. You can hire a choreographer to make your competition routine, but creating it yourself ensures a unique routine that has the potential to make your squad memorable.
Step 1
Know the rules. Understand the current American Association of Cheer Coaches and Administrators School Cheerleading Rules. Familiarize yourself with the score sheet for each competition you plan to attend. Each competition has its own specifications. Incorporate all required elements when creating your routine.
Step 2
Evaluate your team, noting your strengths and weaknesses. Capitalize on your strengths and camouflage your weaknesses. For example, if your team is made up of strong dancers, showcase their skills with a difficult and impressive dance section.
Step 3
Choose your music wisely. Avoid over-popular or trendy choices. You do not want to have the same music as every other squad there. Use an engaging beat without too many sound effects. Too much chaos in your music can be distracting.
Step 4
Make a list of specific elements you want to include in your routine. List the exact stunts, jumps and tumbling you want to include. Base your list upon skills your squad has mastered, including only a few elements they are still working to achieve.
Step 5
Map out all of the eight counts in the music section of your routine on lined paper. In pen, list the counts in the left margin of the paper. Note any special effects on the counts they cover. Also write down the words from the cheer that will be in your routine.
Step 6
Plug elements into your routine map where they belong. It helps to listen to your music as you decide where to place each item. Write the skills you will use in pencil, as this plan will likely change.
Step 7
Plan your transitions into the routine map. The shorter the transition time, the better. Do not use more than eight counts to travel to a new formation.

Types of Muscles Used in Cheerleading Fun

2012-01-21T01:06:00.000-08:00

Cheerleading is a physical activity that requires a high degree of fitness. As a cheerleader, you need endurance, strength, flexibility and balance. This involves many of the muscles all over your body. In order to improve your cheerleading abilities, it helps to understand which muscles you are using, so you can train more specifically.
Upper Body
In your upper body, you use your deltoid muscles in your shoulders, your pectoralis major and minor muscles in your chest, and your latissimus dorsi muscles in your back. You use these muscles to lift other cheerleaders above your head, to tumble, and even to hit basic cheerleading arm motions. One of the best exercises you can do to strengthen these muscles is a basic pushup. Upper body stretches such as a partner chest stretch, in which a partner pulls your arms together behind you, and an upper back stretch, in which you clasp your hands in front of your chest extending your arms away from your body, help you keep these muscles flexible.
Core Muscles
Your core muscles are found in your back and abdomen. They are your rectus abominus, obliques and spinal erectors. In cheerleading, these muscles help you keep your torso straight. They also give you strength for lifting stunts and performing tumbling skills. In jumps, your core muscles help you lift your legs up toward your body. Strengthen these muscles with crunches. Keep them flexible by doing bridges, or back bends.
Upper Leg
Your upper leg and hip area contain your hamstrings, quadriceps and gluteal muscles. These muscles are used extensively in stunting. In fact they are the powerhouse from which you should get most of your strength in stunting. They also help in jumping and tumbling. Train these muscles by climbing stairs. Stretch them extensively as they get a lot of use and can cause a great deal of pain if allowed to tighten up. Perform a quadricep stretch by pulling your foot in toward your rear end, stretching the front of your thigh. Stretch your hamstrings and your gluteals, by extending one leg out in front of you and lowering your upper body toward it.
Lower Leg
The muscles in your lower leg are your gastrocnemius, soleus, and tibalis anterior. These muscles are especially helpful in jumping and tumbling, as they help you get your body off the ground. Strengthen your lower legs with calf raises, placing your hands against a wall and lifting one leg off the ground. Rise up on the ball of your standing foot and lower back down not allowing your heel to touch the ground. To stretch this area, stay near the wall and extend one leg straight out behind you. Keep your toe pointed toward the wall as you lean in to stretch your calf. Focus the stretch deeper into your soleus muscle by repeating it with a bent back leg.

How to Prepare for Varsity Cheerleading Tryouts?

2012-01-21T01:05:00.000-08:00

If you're ready for the hard work and big responsibility of being a varsity cheerleader, start prepping for tryouts as soon as possible. The coach will look for a positive attitude, excellent physical fitness and ability, a team player and plenty of enthusiasm. If you think you fit the bill, following a few tips can help you lock in a spot on the varsity squad this year.
Attitude
Remember that cheerleading is not punishment. Put a genuine smile on your face, not a plastered-on one, and have fun at tryouts. The judges will see through false enthusiasm. Make eye contact with the judges and coaches and be friendly and pleasant to the other hopefuls. When instructed to do something, listen carefully and hustle to comply. Be the first in line when others are showing reluctance. Don't be afraid to raise your voice and really get into the cheers.
Appearance
Arrive at tryouts calm and well-rested. If you have stubborn bags under your eyes, use a soothing eye cream to diminish their appearance. If there is a dress code, follow it to the letter. If not, wear comfortable but form-fitting clothes in the school colors that display your muscular build. If you have long hair, pull it back and secure it neatly with a ribbon and rubber band. Avoid clips or scrunchies that can slide out easily. When you receive your number at tryouts, attach it on an obvious place to your clothing but check that it will not restrict your movements. Wear a small amount of natural-looking makeup. Heavy makeup can run when you start to sweat.
Interaction
You're under the microscope from the time you arrive at tryouts and the judges will notice how you get on with your potential teammates. Be pleasant and open with everyone. Try to make friends and find common ground. If you find yourself milling about with the others before tryouts start, initiate a group stretching session. Encourage the other hopefuls and applaud when they perform well. Showcase your leadership ability by volunteering to demonstrate a movement or go first.
Confidence
Check with the coach before tryouts to find out how cheerleaders will be scored, then spend extra practice time on what will be most important at tryouts so that you can feel and appear confident in your performance. Greet the coach and judges with a firm handshake and eye contact. Do not giggle or show emotion. Maintain an air of professional confidence at all times. Don't be afraid to pass on any tumbling in which you aren't confident. The coach will respect your concern for your body more than your willingness to risk your health.

What to Know About Guy Cheerleading?

2012-01-21T01:04:00.001-08:00

Although males were the original cheerleaders at the birth of college football in 1869, the sport took on a decidedly feminine quality over the course of the 20th century. Women took to the sidelines in 1923 and later took them over as men left campuses to fight World War II. Even today, females comprise 90 percent of cheerleading participants. As cheerleading became increasingly visual and gymnastic, however, men resumed participation, playing essential roles in myriad stunts.
Standing Back Tuck
Cheerleaders have traditionally conveyed spirit with their voices, but today acrobatics also are employed to elicit spectator response. A standard feat requested in college cheerleading tryouts is the standing back tuck. Essentially a reverse somersault, this maneuver is performed by women and men alike. From a standing position, the cheerleader bends at the knees and thrusts himself into the air, bringing his knees to his chest as his body assumes a horizontal position. Momentum then flips the body over so the cheerleader can then land on his feet. While this is a common sight on the sideline, it requires repetitive practice to make it happen competently and safely.
Running Tumbling
Running tumbling refers to the sequence of running a short distance, executing a cartwheel and finishing with a series of handsprings. This energetic succession communicates excitement and can be performed by each squad member as they take the field. Like the standing back tuck, running tumbling is standard fare among tryout requirements, calling for strength, agility and balance. Individual moves can be substituted for one another as long as forward momentum is preserved. It is executed by both men and women.
Toss Stunts
Men prove themselves to be assets to any cheerleading squad when they partner with women for toss stunts. On the whole, the upper-body strength of men gives an edge to cheerleading units, since they serve as bases on which the women can execute more daring feats. Such stunts include the chair, where the female – or flyer – is lifted above the base’s shoulders, sitting on one hand while the base grips her ankle with the other. Requiring more skill, a toss extension will see the base throwing the flyer above his head, supporting the soles of her feet with the palms of his hands. There she will stand, atop his fully extended arms.
Vocal Support
Despite the elaborate acrobatics and dancing associated with contemporary cheerleading, there remains the task of getting the fans to cheer. With their expansive lung capacities, men produce the volume to which the crowds respond. Yet being loud is not sufficient. The fans always should understand the content of a given cheer. “American Cheerleading Magazine” advises practicing articulation as well as projection, remembering the difference between screaming and yelling. Coaches place vocal performance on a par with gymnastic talent when evaluating prospective cheerleaders.

What Judges Look for in Cheerleaders?

2012-01-21T01:04:00.000-08:00

If you think that the perfect toe-touch and a clear voice alone will land you a spot on the cheerleading squad, think again. The judges at cheerleading tryouts look for everything from personal appearance and attitude to coachability and leadership skills. You need to be a well-rounded cheerleader, capable of being a team player and a source of positive energy, to make the cut. Before you head to tryouts, learn as much as possible about what the judges will look for.
Physical Appearance
Don't become so consumed with your routine that you forget to plan what to wear. Go with form-fitting, comfortable clothing in the school colors that shows off your muscles and does not restrict movement. The judges will be looking for cheerleaders that look put-together and prepared. They'll also look for fit cheerleaders. Every squad needs bases, flyers and tumblers. Whichever you are, look like it. Start a strength-training regimen and maintain a nutritious diet to stay toned and firm.
Attitude
Cheer judges look for cheerleaders with a genuinely positive attitude and plenty of authentic enthusiasm. A fake smile is transparent. Look as if you're having fun to give your score a boost. Be friendly and engaging with the other hopefuls. Do not make catty remarks about another cheerleader's performance or show anger or frustration when you or someone else makes a mistake. Stay enthusiastic about everything you are asked to do and give it your best. Give the judges a smile and a firm handshake when you finish.
Well-Roundedness
You might be the loudest girl on the squad, but if you can't tumble or dance your chances of making the squad are slim. Cheer judges look for cheerleaders that have it all: dancing, tumbling and cheering skills. You don't have to be the best at any one, but you do have to be able to showcase your skills in each to be a serious contender. Don't worry if your herkie isn't perfect. Keep working at it while you continue perfecting cheers, movements and your back handspring.
Coachability
Arrogance has no place on a cheerleading squad. No cheer judge will award points to a cheerleader who thinks she knows better than the coach. Use tryouts to demonstrate that you can listen and follow directions even when you don't agree or understand why. Judges look for squad members who will be open to trying new things or old things in different ways and don't insist on their own way. Leave what your old coach and teammates said at the door and focus on learning from the new ones.

Techniques to Build Good Cheerleading Bases

2012-01-21T01:03:00.000-08:00

Stunting, which is when a group of cheerleaders lifts or tosses another cheerleader into the air, can make your cheerleading performances more exciting. Any skill that can help you catch the crowd's attention and get them cheering along with you is a worthwhile skill to master. In stunting there are two basic positions: top person, the cheerleader being lifted, and base, the cheerleader doing the lifting. There are some basic fundamentals to be a good base.
Legs and Butt
The most important tip for bases is use your leg and butt muscles to initiate the power for a stunt. Because of how big your thigh and gluteal muscles are, they house a great deal of power. Using them during the load-in phase of a stunt to dip deeply and then explode up forcefully will give your stunt the power it needs to shoot up effortlessly. When the stunt is ready to dismount, use these muscles again to dip and pop your top person out of your hands and in a cradle dismount to absorb the force of the top person's landing. Always remember your legs and butt are your most useful basing tools.
Timing
Another important factor in basing is timing. If all of the bases in a stunt group do not perfect their timing, the stunt will not work. Take time to practice timing before the top person is in your hands. For an elevator, stand in your ready position with your feet hip-width apart and your palms facing up at belly-button level. Have your top person stand behind you and place her hands in your hands mimicking the motion her feet will complete in the stunt. Practice your timing until all bases lift up at the exact same time and to the exact same height.
Tight Core
A tight core will not only help keep a stunt steady, it will protect you from injury when you are basing. Pull your belly button in toward your spine to keep your back straight during the entire stunting process. When you are in the ready position, resist the urge to lean forward or slump. Keep your shoulders directly over your hips. Once a stunt is in the air, do not allow your back to arch under the weight of the top person. Activated abdominal muscles will make your core tight and create a strong foundation for the stunt. Finally, when you dismount, keep your back straight as you catch a cradle, protecting your back muscles and catching the top person in a sturdy hold.
Focus on the Top Person
It is important that you keep your focus on your top person whenever a stunt is in progress. Keep your eyes on her at all times. As she loads in, keep your eyes open and watch her foot land in your hands. When the stunt is building, focus on her to stay aware of any changes to her balance or shifts in her position. Never take your eyes off her when she is at the top of the stunt. It is especially important that you look at your top person if she is in an extended position above your head. Always remember, from the moment her feet leave the ground, until you set her gently back on it, you are responsible for the safety of the top person.

Double Base Shoulder Standing Techniques in Cheerleading

2012-01-21T01:02:00.001-08:00

The safe way to teach cheerleading stunts is by using an approach that stresses proper progressions, starting with mastery of beginner stunts before moving on to more advanced stunts. A double-base shoulder stand is a beginner-level stunt near the bottom of the progression list. It requires three cheerleaders but should have a spotter while it is being learned. Once consistent mastery of the stunt has been shown, a group of three cheerleaders can safely perform this at a game or in competition.
Bases
Step 1
Lunge toward each other with your inside feet overlapping and your toe even with the heel of the other base. Your inside leg should be bent with your knee over your ankle. Your outside leg should be straight with its toe pointing forward.
Step 2
Lift your outside arm in the air to grab the top person's hand. Dangle your inside arm behind your thigh.
Step 3
Grab the ankle of the top person when she steps onto you, straightening up with her as she climbs.
Step 4
Stand with your feet hip-width apart. Grab the top person's calf with your inside hand and her toe with your outside hand.
Step 5
Let go of her toe and lift your hand to grab the top person's hand for the dismount. As she descends from the stunt, take your inside hand and grab her bicep, assisting with her landing.
Top Person
Step 1
Grab the outside hands of your bases.
Step 2
Place your foot into the pocket formed by the thigh and hip of your right base. Using a step-and-lock technique, push off the ground hard and step up onto her thigh, locking your knee completely before transferring any weight onto your left base.
Step 3
Step onto the shoulder of your left base. Gently and carefully place your foot so it is just in the middle of her shoulder. Push off your right base's thigh, again employing a step-and-lock technique to transfer your weight onto your left base. Do not place your foot on the right base's shoulder until you have locked your first leg.
Step 4
Settle your other foot onto the center of the right base's shoulder lightly. Pause to get your balance and center your weight between both bases.
Step 5
Let go of your bases' hands and hit the designated arm motion your coach has chosen.
Step 6
Grab your bases' hands for your dismount. Get a firm grip and steady yourself before dismounting.
Step 7
Transfer your weight onto your left base, lifting your right foot up and forward. Step down with that foot, landing in front of your bases with your feet together.

Things to Know Before Doing Cheerleading Fron Punch

2012-01-21T01:02:00.000-08:00

Cheerleading is ever evolving, and being unique is what sets you apart from other squads. In competitive cheerleading, new and different tumbling skills can help your squad get recognized and remembered by the judges. While many cheer teams perform back handsprings and back tucks, not as many are able to execute punch fronts successfully. The blind landing of this forward flipping skill makes it difficult to stick, but with practice, your squad can add this element to your routine and wow the judges.
Step 1
Take three to five running steps. Run hard to gain momentum for the skill.
Step 2
Punch off the ground with both feet, reaching up and jumping as high in the air as you can.
Step 3
Rotate forward, tucking your knees into your chest to rotate faster. Your goal is to flip with your head as high off the ground when you are upside down as it is when you are standing. Grab your shins to hold your body tightly tucked as you rotate.
Step 4
Keep your eyes open as you flip, watching for the point where the ceiling meets the wall in front of you. As soon as you see this point, open your body up to straight.
Step 5
Land with your feet together and your knees slightly bent.

How is 360 Stunt Done in Cheerleading?

2012-01-21T01:00:00.000-08:00

When you add stunts to your cheers, you add a level of excitement that can help you get the attention of the crowd. Once you have their attention, you can get them cheering with you. If your squad is getting bored with the same old elevator and straight cradle stunts, add a 360 load-in to your elevators to spice up your routines. By adding a twist as you build the stunt, you increase the difficulty and the interest level of the stunt.
Main Base
Step 1
Start with your feet hip-width apart and your knees slightly bent. Hold your back hand palm up with your fingers pointing toward your secondary base. Twist your front hand so it is palm up with your fingers pointing toward your stomach. Both hands should be at the height of your belly button.
Step 2
Receive the top person's foot and bend down with your legs only, dipping to gain power. Shoot the top person straight up by straightening your legs and then driving your arms up until the top person is above your head and your arms are almost straight.
Step 3
Release the top person's heel, twisting her by turning the ball of her foot with your front hand. Keep your back arm extended and with your hand ready to catch her heel again.
Step 4
Grab the top person's heel with your back hand, placing your palm under her heel. As you grab her heel, re-position your front hand. At this point, the fingers of both hands should point at your secondary base.
Step 5
Dip down into a load-in position, by lowering the top person's foot back down to belly-button level as you bend your knees deeply. Push up, lifting her foot until it is at eye level.
Step 6
Settle the top person's foot into a shoulder-level elevator position. Hold her foot firmly just in front of your chest. Do not rest her foot on your chest.
Secondary Base
Step 1
Stand with your feet hip-width apart and your knees slightly bent. Place both hands, palms up, at belly-button height.
Step 2
Receive the top person's foot as if you were performing a regular elevator. Dip down with the main base and shoot the top person straight up into the air as high as you can.
Step 3
Hold the top person's foot lightly. As she turns, her foot will leave your hand for her 360 rotation. Keep your arms up so you are ready to catch her foot at the end of her spin.
Step 4
Catch the top person's foot as soon as you can. You arms should be above your head when you catch her.
Step 5
Dip down into a load-in position by lowering the top person's foot back down to belly-button level as you bend your knees deeply. Push up, lifting her foot until it is at eye level.
Step 6
Settle the top person's foot into a shoulder-level elevator position. Hold her foot firmly just in front of your chest. Do not rest her foot on your chest.
Top Person
Step 1
Stand behind your bases with your hands on their shoulders. Rise up on the balls of your feet to a ready position.
Step 2
Dip deeply and jump hard off the ground. Use your arms to support your body weight as you gently place your feet into your bases' hands.
Step 3
Ride the elevator to the top by shrugging up with your shoulders and keeping your body as tight as possible.
Step 4
Turn your head to look over the shoulder that is above your main base. This will begin your rotation. Keep your body tight and hold your legs close together as you spin.
Step 5
Catch your bases' shoulders as they lower you back down into the load-in position. Keep your rear end high and do not look down as they dip you before finishing the elevator.
Step 6
Ride back up into an elevator, straightening your body and holding yourself tight. As they settle you into a shoulder-level position, hit the designated arm motion your coach as chosen.
Back Spot
Step 1
Stand behind the top person with your hands on her hips. Assist her with loading into the stunt and use your hands on her waist to steady her as she settles her feet.
Step 2
Flick your wrists to throw the top person up and help her rise into the elevator.
Step 3
Keep both arms up and your eyes on the top person as she spins and begins her descent back into the load-in position.
Step 4
Catch the top person with both hands on her rear end as soon as you can reach her. Slow her descent by resisting against her weight as she is lowered down.
Step 5
Dip with the other bases and give the top person's rear a slight push up. As soon as you can, grab her ankles and hold her steady as she settles into her elevator position.

Cheerleading Stunts for 3 Cheerleaders

2012-01-21T00:58:00.001-08:00

Typical elite-level cheer stunts, such as elevators, extensions and liberties, require four people. When you have a leftover group of three, you may be stumped about what to do with them. By altering a few typically coed stunts, your squad can come up with some three-person alternatives.
Walk-up Chair
Step 1
Stand in a line: top person, post and base. The top person faces the back while the post and base face forward. The top person and post grab hands, left grabbing left and right grabbing right. The base lunges with her left leg bent and slightly forward.
Step 2
Load the stunt with your top person taking one step with her right foot and then placing her left foot up on the base's left thigh. The base quickly grabs the left ankle of the top person with her left hand and places her right hand securely under the top person's bottom.
Step 3
Dip down as a group, bending your knees and then shooting straight up. The base and post should lift with their legs first and then their arms. The base turns the top person to face the front as the top person straightens to sit straight up on the base's hand.
Step 4
Steady the stunt before letting go. The base keeps her grip on the top person's left ankle. When the top person feels steady, she lets go of the post's hands. The post should immediately turn around and step slightly to the right side, maintaining contact with the top person's legs.
Walk-in to Hands
Step 1
Set up as you would for the walk-up chair, but have your base start in a squat with her palms up at belly-button level. She should have her right hand on top of her left.
Step 2
Load in with the same walk-up approach as the chair, except the top person steps first with her left foot and then places her right foot in the base's hands.
Step 3
Dip down deeply and shoot up with legs first and then arms. At the top of the ride, the base turns the top person's foot until she is facing forward. The top person should spin with her left leg close to her right so the base can easily grab it.
Step 4
Settle the stunt down to shoulder level as soon as the base grabs the top person's left foot. The top person will be in a slightly bent over position until she settles and can let go of the post. Immediately, the post moves to the back of the stunt and grabs the top person's calves to steady her.

How to Develop Cheerleading Catching Techniques?

2012-01-21T00:58:00.000-08:00

Cheerleading stunts, where two or three cheerleaders lift or toss another cheerleader into the air, are exciting and fun. The process of returning a stunt to the ground is called dismounting. One way to dismount a cheerleading stunt is with a cradle. The top person — also called the flyer — is also cradled from a tossing stunt. Safety regulations require a back spot be used in any cradle. The back spot's job is to protect the head and neck of the flyer. Catching her properly in a cradle is paramount to her safety.
Main Bases
Step 1
Start in a half-elevator, also called an extension prep, in which two bases hold the top person's feet at shoulder height.
Step 2
Dip down and pop the top person out of your hands. Use perfect timing to pop her. Both bases must also lift their hands to the exact same height. Keep your arms lifted after popping your top person up, so you are ready to catch her.
Step 3
Make contact with the top person as early as you can. Since your arms are already in the air, you should be able to catch her as high as your arms can reach. Before cradling the flyer, the main bases should practice where they will place their arms in the cradle. The best placement is staggered with each base having an arm in between the other base's arms.
Step 4
Hug the top person toward you as you catch her. Bend your knees to absorb the force of her landing. Hold her in the cradle position for a few seconds before popping her out to the front to land on her feet.
Back Spot
Step 1
Stand behind the top person in the stunt with your arms lifted up toward her.
Step 2
Catch the top person as soon as you can reach her, scooping your fists under her armpits and cushioning her head and shoulders on your chest. Tip your head to the side slightly as you catch so you do not bang heads with the top person.
Step 3
Grab the top person by the waist as she is popped out of the cradle, and step forward so you are directly behind her, steadying her in her landing.

3 Ways to Do Left L and Right L Cheerleading Stunts

2012-01-21T00:57:00.000-08:00

Cheerleading without its basic moves would be like a football team with no playbook. Although every squad has its own routine, most of these routines are based on a handful of foundational positions, one of which is the "L." This move, as its name suggests, requires a cheerleader to hold her arms in the shape of the letter L, either to the right or the left. While it is not a difficult move to execute, it does require some practice to perform it with sharp, perfectly executed motions.
Step 1
Punch your right arm straight out to the side with your hand curled into a fist. Your thumb should be facing away from your body, toward your audience, which can be the spectators or the players on the field, depending upon your routine.
Step 2
Punch your left arm straight up in sync with your right arm. Keep it in line with your body and near your left ear, keeping your head still unless otherwise instructed by your squad leader. The little finger on your fist should be facing the audience.
Step 3
Reverse positions to form the left "L". Extend your left arm to the side, parallel to the ground, and punch your right arm straight up, with your left thumb and your right little finger facing the audience.

Things to Know About Doing Cheerleading Toss

2012-01-21T00:56:00.001-08:00

Cheerleading stunting adds excitement to the cheers and routines your perform. Basket tosses are some of the most awe-inspiring stunts you can do. Careful attention to safety is paramount when learning and performing any basket toss. Special attention should be given to the safety of the area you are practicing in. Ceilings must be high enough for the toss and flooring must meet safety standards as well. Practice this stunt only with the supervision of a qualified cheer coach.
Main Bases
Step 1
Grab your own wrist, and then grab the other base's wrist so your hands form a platform for the top person to stand on.
Step 2
Bend your knees with your feet hip-width apart and your toes pointing straight ahead. Keep your back straight with your shoulders over your hips.
Step 3
Dip down deeply with your legs, not changing the angle of your arms at all.
Step 4
Explode up with your leg and butt muscles first, following with your arms. Follow through all the way until your arms are pointing straight up to the ceiling.
Step 5
Keep your eyes on the top person while she is in the air and stay ready to catch her. You should keep your feet ready to move in case the top person does not come straight down.
Step 6
Catch the top person as high as you can, keeping your arms straight up until she reaches them. Slow her descent by hugging her to your body. Catch with one arm on her legs and one on her lower back.
Top Person
Step 1
Start with your hands on the shoulders of your main bases. Rise up on the balls of your feet.
Step 2
Dip down deeply and jump hard off the ground, gently landing on the platform made from the hands of your main bases with your feet together and your toes pointing forward.
Step 3
Ride the toss down as your bases dip and back up as they explode up. Use your hands to push hard off your bases' shoulders, helping to get yourself into the air.
Step 4
Lift your arms up riding as high as you can. Keep your body straight and tight with your abs pulled in toward your spine.
Step 5
Begin your descent, allowing your hips to fall slightly faster than the rest of your body so that you naturally pike as you land in the cradle of your bases' arms. Catch yourself with your arms wrapped around their shoulders. Keep your legs together and straight as you land in the cradle.
Back Base
Step 1
Stand behind the top person with your hands on her hips.
Step 2
Dip down with the top person, lifting her by the waist and assisting her with landing on the bases' hands.
Step 3
Let go of the top person's waist and quickly slide your hands under the platform of hands to assist with the tossing phase.
Step 4
Toss straight up as hard as you can, leaving your arms in the air ready to catch the top person.
Step 5
Make contact with the top person as soon as you can reach her. Scoop your fists under her armpits, cradling her head and shoulders against your chest. Tip your head to one side to avoid banging heads with her.
Front Base
Step 1
Stand in front of the stunt. As soon as the main bases connect to form the tossing platform with their hands, place your hands underneath their hands to assist with the toss.
Step 2
Stand in a lunge with both knees slightly bent, keeping your head and shoulders out of the way of the top person's knees as she loads in.
Step 3
Toss the top person straight up in synchronization with the other bases.
Step 4
Move out of the way quickly once the tossing phase is completed. You will not help at all with the catching phase of a toss.

4 Things to Know About Doing Cheerleading Stances

2012-01-21T00:56:00.000-08:00

While many of the routines used by cheerleaders are complex, most start with the position that's known as the beginning stance. It's a starting point for the team to launch into a routine in any direction; it's also a way to get organized before the next sequence. The movement itself is not challenging, but each team member must use the same body posture and timing so the team looks like a cohesive unit.
Step 1
Stand tall with your spine straight and head up, looking forward.
Step 2
Straighten your legs. Position your feet together so your toes are even with one another.
Step 3
Straighten your arms at your sides. Place your hands on your hips or upper thighs in the blade position. Hold your fingers straight and together.
Step 4
Make fists with your hands. Alternately, move them behind your back as instructed by your coach or captain for a different, relaxed stance during the game.

5 Things to Know About Tight Cheearleading

2012-01-21T00:54:00.001-08:00

Cheerleaders in all cheer positions are instructed to keep themselves tight during routines -- that is, to tense their bodies for greater stability and safety. Being tight is particularly important for flyers. Bases and spotters can propel a flyer into the air, catch her and land her much more easily if she is stiff than if she is loose. Although being tight doesn't change a flyer's weight, it makes her feel lighter to the bases and spotters. A tight flyer has better control over her body, which keeps her routines clean and safe.
Step 1
Strengthen your core muscles by working them at least three times each week. Do crunches, situps, oblique exercises, plank poses, bridge poses, lower back extensions and hip lifts. You need strong abdominals, glutes and lower back muscles to stay tight while cheering.
Step 2
Use a stability ball to increase the intensity of your ab workouts. Do crunches and oblique exercises with your feet on the floor and a stability ball supporting the center of your back. This gives you a greater possible range of motion, so you can work your abs harder. It also engages your back muscles more deeply than crunches on the floor do.
Step 3
Take a Pilates or yoga class. Pilates strengthens your core and lower body without adding bulky muscle, so it is particularly good for cheerleaders. Yoga develops your core strength while simultaneously improving your flexibility, another important element of cheering.
Step 4
Engage your abs and glutes as strongly as you can whenever you need to be tight in a cheer routine. Tilt your pelvis slightly forward, reducing the curve in your lower spine, and squeeze your core muscles.
Step 5
Practice being tight by doing board drills with your teammates. Lie on the floor and tighten your muscles. Have your teammates lift your feet. If you are properly tight, your hips and torso will lift off the floor as well. You should not bend at the waist.
Step 6
Do trust falls with a teammate to practice further. Stand with your back to your teammate and your arms extended to the sides. Tighten your core. Fall slowly backward and allow your teammate to catch you. You should remain straight and stiff, without bending at the waist.

5 Things to Know About Cheerleading Deadman Stunts

2012-01-21T00:54:00.000-08:00

The dead man stunt is a cheerleading move that is basic for skilled cheerleaders but can still create a stir within the crowd. The move consists of one team member being tossed up in the air by three or four other members and then caught in the prone position on her front or back. The dead man is often used as a way to dismount after a series of aerial stunts.
Step 1
Stand with your feet in the hands of your teammates. Signal that the dead man is the next move in the sequence, with an agreed-upon sign. The sign may come from the flyer, coach or other member of the team.
Step 2
Bend your knees against the resistance of your teammates' hands, as they bend their arms slightly.
Step 3
Spring up off their hands as they throw you straight up into the air. Perform a stunt if it is part of your program; then lean forward or backward to make your body horizontal.
Step 4
Relax your body but keep your muscles firm and back straight to make it less challenging for your teammates to catch you. Hold your arms out to the sides if that is part of your routine.
Step 5
Hold your body in the proper posture all the way down and trust that your teammates will catch you. Keep your body prone until they have absorbed the impact of the fall.

4 Things to Know About Cheerleading Split Jumps

2012-01-21T00:53:00.000-08:00

In cheerleading, split jumps are advanced moves in which a cheerleader jumps off two feet and performs a front split in the air. The cheerleade rneeds to have enough flexibility to perform a split, enough ankle, calf and thigh strength to jump high, and enough abdominal and hip flexor strength to split the legs with energy in the air .Before working on this jump, you should be able to perform tuck jumps, spread eagles, double hooks and herkies.
Step 1
Stand with your legs together and your arms hanging down by your sides. Lift your arms to a high V position. Simultaneously bend your knees and swing your arms inward and down. Your arms should reach their lowest position at the same time as your legs reach their deepest bend.
Step 2
Jump up sharply, keeping your back straight and your toes pointed. To get more height on your jump, swing your arms out to the side as your toes leave the ground. Stop the momentum of your arms once they are extended sideways from your shoulders.
Step 3
Begin opening your legs into the split position just before you reach the maximum height of your jump. Keep your head and chest lifted as you bring one leg in front of you and lift the other leg behind you. If you open your legs too soon after leaving the ground, you will loose height on your jump. If you wait too long, you might not have enough time to close your legs fully before landing. Ideally, you will hit the full split position at the highest part of your jump.
Step 4
Bring your legs together so that you land on two feet, with your knees bent. Land on the balls of your feet and roll through your foot until your heels touch the ground. This will produce a silent, well-controlled landing. Bringing your arms down at the same time will give you better control over the landing.

How to Reduce Injuries in Cheerleading?

2012-01-21T00:52:00.001-08:00

When performing a cheerleading routine that involves stunts and dance moves, you are filling a position to ensure the stunt is carried out safely and precisely. Depending on the stunt, there are a number of necessary positions, and some of these carry a lower possibility of injury than others.
Stunt Positions
Stunting is a key element in cheerleading and brings about the "wow" factor from the audience as cheerleaders fly through the air in elaborately choreographed routines, according to the iSport Cheerleading website. As part of a group stunt, you assume a specific position that enables your team to carry out the stunt. Your position likely is assigned to you based on a number of factors, including your size, body type, experience and physical abilities. There are four main positions in most stunts: Back base, main base, secondary base and flier.
Support Positions
In the back base position, you need a lot of upper body strength, as you are lifting the flier — the person who is lifted and thrown in the air. If you're in the back base position, you are the primary person catching the flier, leading to a greater risk of injury from being hit by the flier's limbs or body as she comes down. Cheerleaders in the main base and secondary base positions work together to provide stability for the stunt. According to iSport Cheerleading, cheerleaders in these positions usually run the greatest risk of getting banged up when catching the flier.
The Flier
The flier not only is the "star" of the stunt, but also is likely to incur the lowest degree of injury. As flier, you are tossed and caught, and it is your arms and legs that are smashing down on cheerleaders in the side and back base positions who are assigned to catch and throw you. As flier, your greatest risk of injury comes from being dropped or improperly caught. This is possible but unlikely; not only does your team rehearse your stunt repeatedly to perform it properly, but there are several people responsible for catching you -- the possibility that all of them would fail to catch you simultaneously seems unlikely, leading to the conclusion that flier appears to be the safest cheerleading position.
Safety
According to the American Association of Cheerleading Coaches and Administrators, there are a variety of measures you can take to ensure cheerleading stunts are performed safely. In its College Cheerleading Safety Rules for 2011-2012, the organization lays out a list of rules designed to increase that safety. These include: Ensuring all practices take place under the guidance of a qualified coach or adviser; ensuring cheerleaders receive mandatory training in proper spotting techniques, and also receive proper training before attempting a stunt involving gymnastics; and performing an appropriate warm-up routine prior to every practice and event.

Things to Know About Cheerleading Star Stunts

2012-01-21T00:52:00.000-08:00

Cheerleading is an intense sport that requires strength, agility and teamwork. Although some cheers are relatively simple, star stunts are complicated moves that involve a coordinated effort by the entire team. This type of stunt usually involves building formations like pyramids or tossing a team member into the air and catching her. Although teamwork is vital for star stunts, the crowd's focus is usually on the flyer -- the person lifted or thrown into the air.
Types
Star stunts are complex technical moves that require practice and skill. The pyramid, log roll, liberty and scorpion are some of the most common stunts, but there are many others. These stunts involve lifting one or more team members into the air, where they perform a specific move such as a kick or flip. When evaluating a star stunt in a cheerleading competition, judges may deduct points for balance errors, falls and drops, going out of bounds or exceeding the given time limit for the routine.
Roles and Positions
Each team member plays a unique role in the execution of a star stunt. The strongest or largest athlete often serves as the base who stays on the ground and does much of the lifting. The flyer is the person lifted into the air during a stunt. Some stunts also call for a main or second base who provides additional support when lifting the flyer. Other positions include the spotter, back base and front spot.
Safety Precautions
When performing star stunts, cheerleaders must observe safety precautions to prevent serious injury. The Center for Injury Research and Policy says that sprains and strains are the most common injury in cheerleading, with most injuries occurring during practices and rehearsals. To prevent injury, star stunts should be done on mats or pads. In many cases, strength training and proper lifting techniques can prevent cheerleading accidents. Coaches can increase team safety by adopting a set of safety guidelines and enforcing these rules during practices and performances.
History
Cheerleading history is closely related to the history of American sports such as basketball, wrestling and football. It dates to the 1880s at Princeton University, where an all-male pep club was formed to lead chants and engage the crowd. According to the International Cheer Union, cheerleading was a male-only sport until about 1923. By the 1940s, women were in the majority. Today, more than 90 percent of all cheerleaders worldwide are female.

What are th Physical Requirements for Cheerleading?

2012-01-21T00:51:00.000-08:00

A cheerleading physical, also called a sports physical or a pre-participation exam, is a medical examination that is often required prior to participating in a sport. Many states require that athletes undergo a physical before beginning a competitive sport, according to the website TeensHealth. The purpose of a cheerleading physical is to determine whether you are healthy enough to endure the physical activity associated with the sport.
Medical History
The first part of a cheerleading physical will involve a question and answer session in which your physician will gain insight into your medical past. You will answer questions about such injuries you may have had, such as breaks, fractures or concussions, and any previous surgeries. You will inform your physician of any allergies you have or any medications or herbal supplements you currently take. Your physician will ask about your family medical history. Because many chronic diseases are genetic, this can help determine your risk of certain conditions that may affect your cheerleading performance.
Considerations
Although you may be tempted to bend the truth, answering questions honestly and thoroughly is the only way for your doctor to obtain an accurate medical history. TeensHealth notes that many physicians consider the medical history the most important part of the physical. Remember that your doctor is not there to judge you, but rather to help you. Do not just give answers you think your doctor wants to hear.
Physical Examination
Once the verbal aspect of the cheerleading physical is complete, a physical examination is next. A physical examination includes measurement of height, weight, blood pressure and your pulse. Your physician will perform vision tests to ensure your eyesight is normal. During the physical examination, your posture, strength, reflexes and flexibility will be evaluated. Your physician will check the health of your heart, lungs, throat, ears, nose and abdomen.
Results
Based on the results of your medical history and physical examination, your physician will do one of two things. If everything checks out, you will be cleared to cheerlead and given the appropriate paperwork that states this. If your physician discovers anything that he thinks might keep you from safely participating in cheerleading, he may order more tests and a follow-up exam.

Things to Know About Cheerleading Double Cradle Stunt

2012-01-21T00:50:00.001-08:00

Cheerleading features outstanding athletic moves and requires speed, quickness, agility, endurance and courage. When cheerleaders get set to prepare an advanced moved such as the double cradle, it takes hours of precise practice. This is a move that can result in a serious injury if the base cannot catch the flier who is performing a double twist move. When the double cradle -- also called the double-twisting cradle -- is executed well, it is one of the most exciting moves in cheerleading.
Step 1
Three bases will hold the flier who will perform the double twisting cradle. One cheerleader holds the flier under the hip while the others will hold the shoulders and the feet. On the count of 1, the bases dip their knees. On the count of 2, the bases toss the cheerleader in the air.
Step 2
Drive you hands up high in the air as you ascend. This position is called the high V. Stay as tight as possible and reach as high as you can. Drive your hands down to your left as hard as you can when you have reached the peak of your jump.
Step 3
Spin as hard as you can as you descend. Ensure you are looking to your left and spin as fast as possible. You have to do two full circles before your bases catch you.

What to Know About Cheerleading Rain Gear?

2012-01-21T00:50:00.000-08:00

Cheerleading is a predominantly female activity incorporating aerobic moves that display physical strength and flexibility. These moves are often put together in routines used to lead sports fans in cheers for their team. Some of these activities, such as football, occur outdoors and place the cheerleading squad on the sidelines facing the supporting crowd's grandstand. These cheerleaders must perform through adverse weather, including cold temperatures, wind and rain. If rain does occur, many squads use rain gear to continue competing.
Raincoats
Rain jackets are key to keeping cheerleaders dry. They can come in several forms depending on the budget of the given squad. Some cheerleading squads provide clear rain jackets that keep the cheerleading uniforms visible while also keeping them dry. These are usually more expensive than opaque rain jackets. But opaque jackets can still be used and can be customized to place logos or other identifying designs on their exterior. Cheerleaders working on a low budget might prefer to use ponchos made from the thin materials used to form garbage bags. These aren't as comfortable and can trap sweat and moisture under the poncho, but it will keep the rain off your body.
Headwear
Keeping your head dry is key while cheerleading. Without some sort of coverage, your hair will get wet, and the water can seep down underneath your jacket. A simple solution is to wear a raincoat with an attached rain hood. But if your coat does not come with that, you might want to purchase fleece headbands or other headgear that will keep you from getting soaked.
Pants
Pants aren't always necessary or desired, but they can help keep your legs and feet dry when cheerleading. Pants are common when temperatures drop in the fall or spring, whether it is raining or not. Athletic pants offering some insulation and featuring a water-resistant or waterproof exterior can provide the greatest protection while being versatile for a variety of weather conditions, including rain.
Considerations
Some cheerleading squads have policies that restrict cheerleaders from participating during rainstorms. Other squads might give the squad coach the ability to choose whether the elements are too harsh for cheerleading. Many squads don't compete outside when there is the risk of lightning striking. Check with your squad's coach to find out the rules and policies regarding rain and other adverse weather. Also check to see if the squad provides rain gear to every member of the squad, or if you are expected to provide your own.

What to Know About Cheerleading Jump Line?

2012-01-21T00:42:00.000-08:00

Jump lines are cheer drills that stress rhythm, teamwork and specificity while building the cheerers' lower-body strength and agility. Jump lines come in two varieties: one in which the participants critique each other and another in which they rapidly take turns presenting different jumps. Each drill is performed to music.
Peer Critique
In the first jump line variation, four cheerleaders line up in a row. The one at the front of the line observes the next cheerleader as she performs a jump five times. The observing cheerleader critiques the jumper and then goes to the back of the line. The jumper assumes the critiquing position and observes as the next cheerleader performs the same set of jumps. When all the participants have jumped and the first jumper is back in her initial position, she executes a different jump, and the whole process repeats.
Purposes of Peer Critiques
This drill requires each cheerleader to perform multiple jumps in a row, which conditions their lower bodies and cardiovascular systems. Because the cheerleaders perform individually, the observing team member is able to give her full attention to the person she is critiquing. Therefore, each participant is likely to receive a careful and specific critique. They each also have the opportunity to observe and comment on another team member's performance. They can then consider the notes they gave to their teammates and apply them to their own work.
Display Line
In the second jump line variation, the cheerleaders line up in three or four rows, as if to run a relay race. The coach calls counts to the music. The cheerleaders in front have eight counts to perform a jump sequence. When they complete their eight counts, they each go to the back of their line and the next performers demonstrate a jump sequence. The cheerleaders can all perform the same sequence, or they can each choose a sequence to present.
Purposes of Display Lines
In this exercise, the cheerleaders practice timing their moves to the music, moving seamlessly from one performer to another, taking a starring position and following cue calls from their coach. They also have the opportunity to drill specific sequences in small groups, so their coach can observe each cheerer more closely. The exercise helps the cheerleaders practice starting from a standstill, counting the beats in a sequence and executing the specific jumps they are rehearsing.

Exercises to Do for Heel Touch Cheerleading

2012-01-21T00:41:00.000-08:00

Heel-touch exercises can help you become a stronger, more flexible cheerleader. To perform most cheerleading jumps, dances, tumbles and stunts, you need to have strong, limber legs and well-developed core muscles. AES Cougar Cheerleading recommends exercises such as Pilates, yoga, Tae Bo and Tai Chi to increase your overall level of flexibility and strength. Lengthening and strengthening your hamstrings, core and leg muscles through specific heel touching exercises enables you to more easily perform specific cheerleading moves and may help prevent injury.
Alternate Heel Touch
The alternate heel-touch exercise helps tone and firm your core and specifically focuses on developing strength in your obliques, which is important for cheerleaders who want to develop core stability and strength. In this exercise, you start by lying on your back with your knees bent and both feet flat on the floor, approximately shoulder-width apart. You contract your abdominal muscles to lift your torso and shoulders off the floor, keeping your arms straight by your sides and lifted about 2 inches off the floor. When you exhale, reach your right hand to your right heel, then inhale and return to center, keeping your abdominal muscles contracted and your shoulders off the floor. Exhale again, and reach your left hand to your left heel. You should perform as many heel touches as you can while maintaining proper form.
Hamstring Stretch
Cheerleading stunts such as the heel stretch require an advanced level of flexibility for proper execution. Cheerleaders must have a full range of motion through the hamstrings, low back, groin and glutes to execute the heel-stretch stunt. Performing the hamstring stretch with a partner can help develop flexibility in your hamstrings and glutes. Balance on your right leg and lift your left leg straight out in front of you. Ask your partner to gently raise your left leg until you feel mild tension in your hamstrings. Reach forward to touch your left heel with your hands and hold the stretch to a count of ten. Release and perform the stretch on your right leg.
Kneeling Heel Touch
The kneeling heel touch, also known as the camel pose, is a yoga stretching and strengthening exercise that focuses on your core, quadriceps, hamstrings and buttocks. To perform this stretch, kneel on a folded blanket or an exercise mat with your knees together. Lengthen your torso and lean back to touch your heels with both hands, expanding your chest and shoulders. Tighten your core and quadriceps muscles and lean your head back to look up at the ceiling. Hold this pose for 30 seconds to a minute, then release.
Bridge Pose
The bridge pose is another yoga pose that can help you more easily perform cheerleading stunts such as the scorpion and back handspring, according to AES Cougar Cheerleading. In this pose, you lie on your back with your knees bent and your arms by your sides. Your heels should be as close to your buttocks as possible. Lift your tailbone toward the ceiling by pressing your arms and feet into the floor. Keep your head in a stable position to avoid straining your neck. Reach your hands toward your feet and try to touch your fingertips to your heels. Hold this pose for 30 seconds, then release.

How to Build Cheerleading Attitude?

2012-01-21T00:40:00.000-08:00

Cheerleading requires you to build enthusiasm and involve the spectators using precise body movement. Your attitude, devotion and energy all reflect your spirit. Showing outstanding spirit requires you to feel spirit and the fire that it builds inside you. Spirit comes from a commitment to your squad, your team and yourself. It comes from a feeling of pride and confidence in every aspect of your sport.
Assessment
Start showing outstanding spirit by assessing your current spirit level. If you do not like the organization for which you cheer, you are not likely to feel any spirit. A lack of spirit within yourself prevents you from showing spirit. Start by making a list of at least 15 things you like about your organization. These can include anything from your coach to the size of the organization to your organization’s colors to the team for which you cheer. Remind yourself why you like your organization each time you cheer, whether it is at a sporting event, competition or practice.
Attitude
Spirit shows through your attitude. Forcing smiles and acting as though you have pep is not enough to show outstanding spirit in cheerleading. Spirit reflects in your ability to enjoy what you do and in your ability to be a role model. This means showing both sportsmanship and showmanship. Sportsmanship requires you to treat others with respect, losing gracefully and playing fairly. Showmanship refers to your enjoyment of performing in front of a crowd, along with your ability to show excitement and happiness. A cheerleader who shows outstanding spirit keeps sportsmanship and showmanship in mind both on and off of the field. If you only show these skills on the field, people may lose respect for you. You show sportsmanship and showmanship off the field by having a positive attitude, participating in community service and being a leader.
Practice
Committing yourself to practicing your cheerleading skills and staying in shape enhance your ability to show spirit. Your crisp movements and spirit-provoking cheers are what engage the crowd and encourage your team. To keep your routines as crisp and enticing as possible, you need to attend your team practices, practice on your own time and exercise regularly. Practice allows you to build confidence in your skills, which allows you to show increased showmanship. Exercising strengthens your muscles and increases your endurance to help you stay confident and strong throughout each event. While exercising, devote time to both aerobic exercise and to strengthening your legs, abdomen and arms. Consider setting up workouts and practices with other members of your cheer squad to help enhance the unity of your team, which increases the amount of spirit your team shows.
Diet
Failure to consume a well-balanced diet takes away from your ability to show outstanding spirit by decreasing your health and energy levels. A well-balanced diet focuses on the consumption of whole grains, fresh fruits, lean proteins, low-fat dairy products and fresh vegetables. This does not mean you can’t have an occasional sugary or fatty snack. It simply means most of your diet should come from healthy food choices, such as whole-grain cereal, skinless poultry, fish, apples, broccoli, lettuce, oranges, peppers, nuts and seeds. Eating too many fatty or sugary foods decreases your intake of vitamins or minerals and decreases your ability to stay strong and full of pep.

How to Stunt Kick Full Basket Properly?

2012-01-21T00:39:00.000-08:00

A kick full basket is a stunt employed in advanced cheerleading. A variation of the basket toss, the move requires both a base and a flier. The stunt needs a strong base that is capable of throwing the flier into the air and catching her when she lands. Trained cheerleaders under the guidance of a professional coach should only perform the kick full basket on a mat or a grassy surface.
Create a Base
To perform a kick full basket toss, you need to have a strong, two-sided base with four members who interlock their arms together to create a square for the flier. Each cheerleader in the base should grip her left forearm with her right hand. Each member of the base then grabs the right forearm of another member of the base with her left hand. The base should be loose and flexible, able to move enough to throw the flier into the air.
The Basket Toss
The back base uses his hands to help the flier hop on the base. All the cheerleaders in the base and the flier must be in sync for the maneuver to work. Each cheerleader in the base bends his knees and the flier should put her right foot in the basket. The base members then straighten their legs while tossing the flier into the air. While the flier is in the air, the base should immediately prepare for the catch. The base members might have to reposition themselves to remain under the flyer and catch her.
Kick Full Basket
A kick full basket is a move that, in addition to the basket toss, has the flier rotate in the air. The flier begins the stunt by facing the back of the base. At the peak of the toss, she does a quarter turn, a kick and a pull-down. Rotating her body and kicking her leg in the air, the flier lands on her back. After she has completed the kick full maneuver, the flier should relax her body so that the base is able to catch her easily.
Precautions
The kick full basket, just like any basket toss, is an advanced cheerleading skill often performed by college cheerleading squads or other high-level teams. Before trying the kick full basket, your team should be very comfortable with the basket toss. The squad can only perform the stunt on grass or a mat, not only for the sake of safety, but also according to college cheerleading rules. The kick full basket should be performed with a coach or trainer until your squad is proficient with this advanced maneuver.

What to Know About Doing Wallover Cheerleading Stunt?

2012-01-21T00:38:00.001-08:00

Walkovers are one of the common moves performed on a gymnastics mat, and also are common moves in cheerleading, tumbling and dance routines. A walkover is a bit like a somersault in which your hands touch the ground, or a flip where your legs travel separately rather than together. Whether you go for a front or back walkover, you'll need good overall flexibility and strength, and the ability to stand up or recline into a bridge position. Consult your doctor before starting any new sport or exercise regimen.
Step 1
Warm up and stretch thoroughly. Walkovers use all four of your limbs and your back. Perform stretches for your lower back in particular, and the large and small muscles in your arms and legs.
Step 2
Practice getting into and out of a bridge position. A bridge is formed when your feet and palms are flat on the floor, with your fingers and toes pointing in the same direction. Your back faces the floor and your body forms an upward-arching bridge shape. For a front walkover, you will need to practice standing up from a bridge. For a back walkover, you will need to be able to lean back from standing and land in a bridge position.
Step 3
Practice the kick part of the walkover. For a front walkover, you will start standing and kick with your strongest leg first through a handstand and into a bridge. For a back walkover, you will start in a bridge position and kick your strongest leg up over your head and back to a standing position.
Step 4
Join together the parts of the walkover to start and end in a standing position. For a front walkover, you will kick forward into a bridge and immediately stand up from the bridge, using the momentum of your kick. For a back walkover you will lean back into a bridge then kick backward to return to standing.

Excitement and Difficulty of Cheerleading Stunts

2012-01-21T00:38:00.000-08:00

Cheerleading is a many faceted activity that requires a high degree of athleticism and skill. A cheerleader has many tools at her disposal: cheering, dancing, jumping, tumbling and stunting. She uses all of these to engage the crowd and impress the judges. Each component of cheerleading, including stunting, is important and worthy of attention.
Stunting
Stunting is when cheerleaders lift or toss another cheerleader into the air. The main positions in stunting are base, the cheerleader lifting or tossing; top person, the cheerleader being lifted or tossed; and spotter, an extra helper in the stunt. Stunting can be broken up into several categories. Partner stunts, such as a chair or a shoulder sit, typically involve only two cheerleaders but could also include an extra cheerleader to spot. Group stunts involve two, three or four cheerleaders lifting another cheerleader into the air, such as in an elevator or a liberty. Pyramids are two or more group or partner stunts connected together. For example: A hitch pyramid connected when a top person places her foot in the hand of another top person. Finally, tosses, such as a basket toss, involve three to four cheerleaders tossing a top person into the air where she executes a skill at the peak of her ascent.
Excitement
Stunting is important to cheerleading because of the excitement it adds. Possibly the most appealing component of cheerleading is the stunting. It is the part that catches the crowd's attention, which helps you get them cheering with you. A well-executed, properly placed stunt can be just what you need to rally your crowd and get them behind your team. Stunting is also exciting for cheerleaders. The challenge of mastering new and more difficult stunts is one that many cheerleaders consider the best part of cheerleading. Although stunting is exciting, it must be done safely. Stunt only under the supervision of a qualified cheer coach.
Difficulty
For competitive cheerleaders, stunting is important because it adds difficulty to your competition routine. Score sheets vary from competition to competition, but one thing is universal: Your stunting shows the judges the difficulty level you have attained. Properly executed stunts earn more points for your routine, and impressing the judges with them can increase your points in other areas, as well. Do not perform stunts you have not mastered or you will lose points. It is better to do an easier stunt perfectly, than a difficult stunt sloppily.
Training Benefits
One final importance of cheerleading is the effect it has on your physical fitness. Stunting is a physical activity that improves strength, flexibility and balance. Lifting another cheerleader in the air strengthens the muscles of your thighs, butt, shoulders and arms. Posing on the top of a stunt improves your balance and core strength. Many stunting positions you will hit in a routine, such as a heel stretch or a scorpion, challenge and improve your flexibility. Stunting is a full-body workout.

What to Know About Golfer and Senior Golfers?

2012-01-20T23:01:00.000-08:00

According to the United States Golf Association, a senior golfer is any professional or amateur golfer who has reached his 50th birthday. This applies to any golfer wanting to compete in senior-level events or on the PGA's Champions Tour, formerly known as the Senior PGA Tour. However, the definition of senior golfer is interpreted in different ways depending on the circumstance.
The Creation of the Senior PGA Tour
After years of senior golf competition, both the U.S. Senior Open and the Senior PGA Tour began play in 1980. Golfers in both were required to be 50 years of age or over and to go through qualification tournaments much like the PGA Tour. In 2002, the Senior PGA Tour rebranded itself as the Champions Tour and has featured many former PGA Tour stars, such as Fred Couples and Bernhard Langer. Perhaps the most successful player in Senior PGA history was Hale Irwin, who won two U.S. Senior Opens along with multiple money titles and dozens of senior tournaments.
Differences Between Golfers and Senior Golfers
The biggest difference between golfers and senior golfers is that seniors tend to hit the ball shorter than the average player. To help senior golfers, many courses have sets of tees for both senior men and women that are considerably shorter than the forward tees for men and women. In addition, senior golfers have slower swing speeds, which can be helped by using soft-compression balls, which often are marketed solely to women, along with lighter club shafts and heads.
More Distance for Seniors
To help seniors find more distance, PGA professional Mark Blakemore suggests that older golfers start with a fitness routine to help them increase their strength and flexibility. In addition, Blakemore recommends that senior golfers take up yoga as a way to improve their flexibility. Blakemore also recommends that seniors get custom fit for clubs and enroll in golf lessons to help them develop the proper mechanics for the golf swing. By adding flexibility and the proper mechanics to their swing, Blakemore states that distance will return in no time.
Senior Golf Getaways
One advantage of being a senior golfer is that many resorts and public courses offer senior discounts, most often for seniors 55 and over. You can start by calling resorts and asking what their senior discount is and if they have any senior golf packages for older golfers. In addition, many cities have senior golf cards that offer discounts to all of the municipal courses in the area plus some resort courses. Before visiting a city, you can check with its chamber of commerce to see what is available for senior golfers.

What to Know About Golf Four Team Scramble?

2012-01-20T23:00:00.000-08:00

Four-team golf scrambles, commonly known as four-person team scrambles, focuses on the foursome as a whole and downplays individual play. No individual scores recorded in a scramble. However, all four players can contribute valuable shots to the group effort on every hole. Scrambles encourage players of all abilities to play together and tend to be social in nature. Many charity tournaments are conducted in scramble form, and modified forms of scrambles are played during the professional-amateur events at many PGA Tour and LPGA Tour stops. Basic rules govern most scrambles, and you'll find many variations, as well.
Drives
Each of the four players tees off. The team selects the best tee shot of the four. The other three players pick up their balls. Some scramble formats require that the team use at least one drive from each player every nine holes. Others specify that three drives from each player be used during the entire 18 holes. These variations inject an element of strategy into the event, prevents excellent players from totally dominating the competition and ensures that every player contributes to the final team score.
Fairway Shots
After selecting the best drive and marking it, each of the four team members hits a second shot from within one club length of the marker. The one-club-length rule ensures that you won't be hitting from divots your fellow team members create. If the ball is not on the green after the second shot, the procedure stays the same. Select the best of the four second shots, mark the ball and have all four team members hit the next shot.
On The Green
When your team has selected and marked the best shot on the green, the other players pick up their balls. All four then putt from the spot that has been selected. If one team member makes the putt, you are done with the hole. If no one on your team sinks the putt, you select the best putt and repeat the same procedure.
Rules and Variations
Many scrambles have a mandatory double-bogey rule setting a maximum score on a hole at two strokes above par. If you have reached that point, everyone picks up his ball and heads to the next hole. Some scrambles allow a maximum of two putts per green, unless you will be putting for par after hitting the green in two on a par five. Some scrambles add in an individual component for long drive or closest to the pin on a par three. The main purpose of a scramble is well-stated by the Pope of Slope website: "Rule number nine is please have a good time."rK36C

What to Know About Out of Bounds Hits in Golf?

2012-01-20T22:59:00.000-08:00

Every hole on a golf course has a predefined playing area that tests the accuracy of your shots. You must add penalty strokes to your score for every ball that goes beyond the boundaries, which can make the difference between a good and a poor round of golf. Educate yourself on the out-of-bounds rules, so that all members of your party play their next round according to these regulations.
Out of Bounds Rule
Golf courses have defined playing areas, and you will see the boundaries on every hole. When you make a shot and the ball travels beyond the markers, stakes or fence, the ball has left the playing area. Many golf courses include information on the playing area on the score sheet. This gives you a general idea of where the markers lie on the course. You can stand in an out-of-bounds area and play a shot that has stayed inbounds without receiving a penalty.
Penalty Stroke
When one of your shots goes out of bounds, you add a penalty stroke to your score. You will also have to replay the shot from the same spot as your original shot. You cannot take a drop at the location of the out-of-bounds ball because that would provide you with an advantage.
Provisional Ball Rule
During most games, you can play a second, provisional ball if you believe that your original ball has traveled out of bounds. This saves time, since you will not have to locate your ball and then return to your original spot to replay the shot. You play your provisional ball from the same spot as your original shot, but it only counts if your first shot ended up out of bounds. If you find your original ball inbounds, you pick up your provisional ball and the shot you took with the provisional ball will not count. Using the provisional ball adds one penalty shot to your score, but picking it up does not. You must inform your playing partners before taking a provisional ball shot.
Lost Ball Rule
If you cannot find your ball, consider it out of bounds and take the same penalty. You have five minutes to find the ball, and other players on the course can assist you.
Also apply the out-of-bounds rule if your ball enters a water hazard. You will not receive a penalty if you believe that your ball entered an obstruction on the playing area. In this case, place a ball where you believe it would have landed without taking a penalty stroke.

What to Know About Using Provisional Ball in Golf Game?

2012-01-20T22:58:00.000-08:00

During the course of a round of golf, certain situations might occur where you are no longer able to play your original ball. This is typically a result of losing your ball in the rough or woods or hitting your ball out of bounds. If you feel your shot may have gone astray, you have the choice to use a new ball, known as a provisional ball. Just as with every other aspect of the game of golf, use of a provisional ball has rules to account for every possible scenario.
Using a Provisional Ball
If you believe that your shot might be out of bounds or lost, you can play a provisional ball from the spot you took your original shot to save time and continue the flow of play. For the provisional shot to be legal, you must let your playing partner know that you intend to play a provisional ball. You also have to play the provisional ball before you or your playing partner go to look for the original ball. If your provisional ball seems to be lost or out of bounds, you can play a second provisional ball. This provisional ball now has the same relationship to the first provisional ball as the first provisional had to your original ball.
Abandoning Provisional Ball
After you make the shot with your provisional ball and walk up to the point where you though your original ball was lost, you might have to abandon the provisional ball. If you find that the original ball wasn't actually lost and is still technically in bounds, the provisional ball must be abandoned. You must continue on using your original ball from that point.
Wrong Ball
If you continue to play your provisional ball after you discover that your original isn't lost or out of bounds, you are playing with a wrong ball. Once you make a swing at a wrong ball, penalties are incurred. During match play, you will automatically lose the hole. If you make a swing at a wrong ball in stroke play, you must add one penalty stroke to your score, and retake your shot with the original ball where it lies.
Lost or Out of Bounds
If your ball is actually lost or sails out of bounds without a doubt, you must play a new ball under a one-stroke penalty. If the ball is out of bounds, you must play your new ball as close as possible to the spot where your original was last played. If the ball is lost, you and your caddie have five minutes to locate it. If you can't find it within five minutes of initiating a search, you must play a new ball as close as possible to where your original was last played, with a one-stroke penalty. If you have been playing a provisional ball in either situation, that ball becomes the ball in play and a penalty stroke is added.

How is a Tie Broke in Golf Game?

2012-01-20T22:57:00.000-08:00

Tie-breaking is not standard across all forms of golf. Different types of competition -- match, stoke and tournament -- have different approaches to breaking ties. In a friendly match, you may be content to accept the tie, but a country club also may record the results of matches between players and require that ties be broken. Usually, the tie-breaking procedures will be explained to your before any organized competition, but it's useful to know what you should expect in different situations.
Step 1
Use the last nine holes to determine the tie-breaker in general situations or in match play. When it is not feasible to play extra holes to determine a winner, the winners determined based on recent play. Usually, this means that whoever scores the best in the last nine holes will get victory. If there is a draw after nine, use the last six holes, and then the last three holes, if needed.
Step 2
Play an extra 18 holes in stroke play. When 18 holes is not feasible, play an abbreviated number of holes as allowed under the rules of a specific tournament. The United States Golf Association does not recommend sudden death in stroke play. Instead, try to play another 18, nine, six or three holes -- the more, the better. The winner of this extra round is the victor.
Step 3
Proceed to sudden-death overtime. This is the common method for tournament play when two or more players tie after multiple rounds. In this case, players play extra holes until one has a better score than the other on a hole.

How to Perform Proper Golf Chicken Wing Swing?

2012-01-20T22:53:00.000-08:00

The golf swing is one of the most precise movements in all of sports, and all golfers want to perform at their best, regardless of ability. The chicken wing golf swing is a major swing flaw for beginning and intermediate golfers, but is used by professional players to flight the ball drastically lower.
Poor Form
Without being employed intentionally to drive the ball under trees or drastically shape a shot, the chicken wing golf swing indicates poor form and fundamentals, especially rotational strength and timing through the golf ball. The chicken wing golf swing is formed by the left elbow bowing out through impact, the right arm staying rigid and no rotation or release of the golf club. In a visual sense, this forms a chicken wing with the arms, body and golf club.
Intentional Hits
Often, however, the chicken wing golf swing is employed by better players to navigate through trouble. Holding of the release of the golf club drastically, coupled with delofting the clubface, allows golfers to drive the ball low along the ground to avoid trees or other obstructions. This proves useful in times of crisis on the course. Holding off the release with an open clubface allows golfers to impart dramatic slice spin on the golf ball.
Getting Better
Golfers looking to correct the chicken wing golf swing need to relax and swing freely. Often, especially for beginning and high-handicap golfers, tension becomes a major detriment throughout the golf swing. Players become rigid and tight and fail to extend the arms fully after impact. This is a direct cause of the chicken wing golf swing. Instead of holding your arms close to your body and extending fully through the golf ball, golfers get off plane and spray golf shots.
Fundamental Problem
The left arm remains straight throughout the golf swing, especially at impact through the golf ball. The breakdown of this to extreme measures is the root cause of the chicken wing golf swing and can be remedied through a simple visual of keeping a straight line from the left shoulder down through the left hand and wrist, all the way down through the clubface and to the golf ball -- all throughout the golf swing.

What to Know About a Golf Push?

2012-01-20T22:52:00.000-08:00

The push -- a common problem among golfers -- sends shots offline right of the intended target (for right-handers). It should not be confused with the slice, which takes the ball to the right on a curving arc from side spin. Frequent causes of a pushed shot include poor swing path, open club face at impact and an out-of-sync downswing. Practice a few correctional drills and you should be able to reduce the occurrence of the push in your game.
Correcting Club Face Angle
Step 1
Take up a position on the driving range as far to the right as possible. Align yourself to a target in the center of the range.
Step 2
Using your 7-iron, hit golf balls as far left of your target as possible without changing alignment.
Step 3
If you are unable to hit balls left of your target, begin using an earlier release of your hands in your downswing. Concentrate on bringing the toe of the club face around to the left prior to impact with the ball.
Step 4
Continue applying this over-correction technique until you are able to consistently send balls left of your intended target.
Step 5
Align yourself to a target and attempt to hit to that target. If the push is gone, repeat the process using the driver.
Correcting Swing Path
Step 1
Using your 7-iron, make several practice swings in which you pause at the top of the swing long enough to count to two. Concentrate on initiating the downswing with your hips, shifting weight to your lead foot.
Step 2
Begin hitting balls, keeping the pause at the top of the swing. Focus on a smooth, controlled swing and solid contact. Avoid trying to hit the ball hard or long.
Step 3
Repeat the drill until you can consistently keep from pushing shots off to the right. Once the push is gone with your 7-iron, practice the same drill using your driver.

Cupped Left Wrist in Golf Due to Poor Golf Positioning

2012-01-20T22:51:00.000-08:00

The golf swing is based on timing and fundamentals, with poor positioning leading to compensations and swing inconsistencies. For a right-handed player, the left hand and left wrist should remain flat throughout the golf swing, with the wrists hinging up and down during the swing and never from side to side. Curing a cupped left wrist takes time, as golfers become accustomed to flips, scoops and other mis-hit golf shots. But practice and hard work will rid a golfer of this fatal flaw.
Step 1
Place the golf glove on your left hand.
Step 2
Set up to the ball by forming a straight line from the top of the left shoulder down to the golf ball. This is fundamentally the proper position at impact.
Step 3
Stick a ruler in the back of the golf glove, so that it extends up your forearm.
Step 4
Press the left wrist flat against the ruler.
Step 5
Make several golf swings with the ruler training aid inserted and the left wrist pressed out. This should ingrain the feeling of the proper hitting motion.
Step 6
Hinge the wrists up and down during the backswing and release, but never from side to side. Hinging up and down allows the left wrist to remain flat.
Step 7
Remove the training aid and hit several golf balls, focusing on pressing the left wrist out instead of cupping, flipping and scooping.
Step 8
Place the training aid back on your hand if you revert to old habits.

How to Do Golf Downswing Properly?

2012-01-20T22:49:00.000-08:00

It's not uncommon for golfers to set up with a proper stance, manage a solid backswing but then throw off tempo and club position by lunging at the ball with an undisciplined downswing. If you can follow certain basic principles in downswing technique, it will improve your chance to make solid contact and send your ball accurately toward the target.
Initiating the Downswing
Ben Hogan cautions golfers against initiating the downswing with the arms or shoulders. Moving the hips toward the target, according to Hogan, is the ideal way to begin your downswing to maintain the proper sequence of events. A downswing that begins with the arms likely will result in the ball going to the left, as the body's role in the swing is curtailed or removed altogether.
Holding the Wrist Angle
Amateur golfers frequently possess a flaw in their downswing that reduces power and consistency. Known as casting, this flaw occurs when golfers release the "L" angle created in the backswing between the club shaft and arms. Perfect Golf Swing Review says prematurely releasing this angle makes it virtually impossible to generate adequate clubhead speed as you make contact with the ball. If you can maintain your wrist angle late into the swing, you'll be able to use the release as a source of power for your shots.
The Right Elbow
Hogan also discusses the importance of keeping the right elbow -- for right-handed golfers -- close to the body throughout the downswing. Doing so will help keep the club on the proper plane. A right elbow that comes away from the body will likely lose its ability to lead the lower right arm and hand toward contact. A popular drill for learning to keep the right elbow close involves placing a towel or golf glove under the upper right arm. Practice swinging the club without allowing the towel or glove to fall to the ground.
Weight Transfer
Perfect Golf Swing Review also addresses the problem of getting stuck on your right side during the downswing. Getting stuck in this way prevents the proper transfer of weight onto the lead foot. Focus on rotating your entire body in a controlled manner through the swing to help make the weight transfer and avoid the arms being left behind.

What to Know About Golf Out of Bounds?

2012-01-20T22:48:00.000-08:00

Being out of bounds in golf carries one of the more severe penalties in the game. You must replay your previous shot and count the original and the repeated stroke as well as a penalty stroke, so the damage is effectively two strokes. This could be enough to spoil your mood if not the entire round. Before assessing yourself the penalty strokes, make sure your ball really is out of bounds, which is not always as straightforward as it might seem.
Step 1
Check near your ball for the presence and position of white stakes or a white line painted on the ground, as these almost always mark boundaries.
Step 2
Determine whether your ball is beyond the white line or an imaginary line drawn between the white stakes on either side of the ball. The stakes might not line up evenly or be regularly spaced, so check carefully.
Step 3
Verify that the entire ball is beyond the imaginary or painted line. This might require you to sight the ball between the bases of two adjacent stakes. The position of the ball relative to the boundary is what defines the out of bounds, not the position of your feet as you attempt to play the next shot. Remember also that the line or the stakes themselves are out of bounds, so the inside edge of the marker is the boundary.
Step 4
Look at the back of the score card for a list of local rules for the course you are playing. Often it will define course boundaries such as a public road or a fence, which might not always be marked with white stakes. If your ball is in a parking lot, it is not out of bounds unless the area is marked or listed as such in these local rules.
Step 5
If an outside agency caused your ball to be out of bounds, you can return it to the course without penalty. A stationary object your ball strikes is not an outside agency, but a person or animal interfering with the ball is.
Step 6
Accept the out of bounds penalty if none of the conditions described above applies. Go back to replay your shot and add the new stroke as well as the penalty stroke.

How to Reduce Hamstring Soreness in Golf Swing?

2012-01-20T22:47:00.000-08:00

The muscles that make up the hamstrings play a vital role in the golf swing along with the other big muscles in the upper body and core. While having sore hamstrings may not directly hurt your golf swing, they could cause some discomfort and cause you to compensate for the pain by putting more pressure on other parts of your body. For example, a sore hamstring could lead to increased pressure on the knee, ankle and hip on the side of the body with the hamstring soreness.
The Hamstring's Effect on the Swing
Many of the longer hitters on the PGA Tour gain some of their power by straightening their lead leg against the ground, providing them with leverage as they bring the club down toward the ball. While amateurs may not have as pronounced of a move with their front leg, they still initiate the hamstring muscles on the downswing, especially in their front leg. The more you engage the hamstring and other leg muscles and push the front leg into the ground, the more leverage and clubhead speed is produced.
Overcompensating for a Sore Hamstring
An area of the swing that could cause discomfort if you are playing golf with a sore hamstring could be a result of overcompensation for the soreness by putting greater pressure on other muscles and tendons. In addition, you may not be able to get leverage on the downswing if the hamstring is too sore to engage it as you normally would. In addition, overcompensating for a sore hamstring could make you put more strain on the lower part of your leg and your back.
The Hamstring Adds Power to the Swing
According to Ron Kaspriske of "Golf Digest," the hamstring and glute muscles are crucial to power and stability in the golf swing. If you are suffering from sore hamstring muscles, it is important to do low-impact exercises that will help the hamstrings gain strength without injuring the hamstring further. Craig Davies, fitness trainer on the PGA Tour, suggests doing reverse lunges and add strength to the hamstring without putting the strain on the legs that doing traditional squats does.
Strengthening the Hamstring
A key part of preventing hamstring and other muscle problems affected in the golf swing is to work on strengthening the muscles that are used most in the swing. Mark Verstegen, a golf fitness instructor in Arizona, suggests doing one-legged lifts while bent over at the waist to help strengthen the core along with the hamstring muscles and to also promote better balance. While balancing on one leg, bend over and point one leg straight out so that it is in line with your upper body. With a dumbbell placed in the opposite hand of the raised leg, pull up toward your upper body, being sure to engage the muscles in the back.

How to Handle Stressful Moments in Golf?

2012-01-20T22:44:00.000-08:00

Stressful moments on the golf course are to be expected -- particularly if a prize or bragging rights are on at stake. Sometimes you need to slow everything down and calm yourself in the face of such pressure. Through a specific pre-course routine to breathing and focusing exercises, you can take control of the moment before it takes control of you. On the links, don't worry about those around you when you're ready for your shot. Just implement your routine. With a little luck, it can become your trademark, as well.
Pre-Shot Routine
Step 1
Move at a slower pace in the quarter hour that precedes your round or practice session. Execute every action possible at what feels like three-quarter speed. Breathe evenly from one breath to another, even though you aren't on the course or practice range yet.
Step 2
Stand behind the ball for each shot after you've selected the proper club and choose the target at which you will aim. Breathe evenly, allowing tension to flow out of your arms and shoulders with each exhalation.
Step 3
Remain in place behind your golf ball, looking at the target until you have eliminated all other thoughts from your mind. This might take a little longer at first. Visualize what the shot will look like. Take one final calming breath. Move to the ball only after you have completed your exhalation.
Step 4
Walk toward the ball at three-quarter normal speed. Maintain singular focus on the target. If any thoughts related to yardage, swing mechanics or the possibility of a bad shot come into your mind, back off the shot and begin again.
Step 5
Focus on keeping your movement at three-quarter speed immediately after your shot. Resist the temptation to move more quickly that can come from the thrill of making a great shot or frustration of taking a bad shot. Use the time between shots and holes to grow accustomed to the slower pace.

What to Know About Golf Slicing?

2012-01-20T22:42:00.000-08:00

According to the author of the Golf Digest book "Cure Your Slice Forever", the slice is the most frequent and destructive tendency for most golfers. Even with all the modern technology available today there is no magic bullet for curing it. There are, however, some fairly simple setup and swing changes that you can use to fix your slice and the use of proper clubs may also help.
Causes of Slicing
The cause of a slice is the face of the club being open at impact. A misalignment of only 1.5 degrees from square can cause the ball to curve a full 70 feet off line. There can be several causes of the open club face that produces a slice's severe side spin. Among them are an improper grip, poor setup, and flawed swing mechanics. Swinging too hard or too fast often contributes to the problem, as does trying to force the ball the other direction -- to the left for a right-handed golfer.
Diagnosis
There are three varieties of slices and the specific ball flight can help diagnose the problems that cause them. A ball that starts out straight and curves to the right is simply the result of an open club face. One that starts further left and ends up right indicates that the face is open but the swing path is also from outside to in. This combination makes the slice worse. A path that is 5 degrees off straight can add another 30 feet to the curve of the slice. A ball that starts to the right is a push or a push-slice and it is caused by an inside-to-out swing path without sufficient release of the hands.
Cures
You must start out with the proper setup and grip. The setup should include mostly level shoulders to allow for a full turn and weight shift on the backswing and downswing. Your feet and shoulders should point toward the target, not in a direction to fight the slice. Your grip must be capable of returning the club to a square position at impact. The club should approach the ball along a path that is closer to your body, i.e "inside," the imaginary straight line that extends from the intended target through the ball. A smooth swing tempo is also important to help square the club at impact.
Clubs that Help
Clubs are now available with closed face angles that may help fight a tendency to slice. Irons with more hosel offset -- the distance between where the shaft connects to the clubhead and the leading edge of the face -- allow you an extra split second to square the face which also helps. Shorter shafts on drivers and fairway woods may help you square the face with these clubs.

Golf Disc Groove Throw Techniques

2012-01-20T22:40:00.000-08:00

Disc golf is a combination of Frisbee and golf where players attempt to land plastic discs in goals in as few throws as possible. Like the various clubs used in regular golf, disc golf uses a variety of discs that are each designed for a specific shot. The Groove is a disc made by Innova and primarily used for long, straight shots or drives. In comparison to other drivers, the Groove is lightweight and beneficial for beginners or those with lower throwing speeds.
Step 1
Select the Groove for initial drive shots or second shots on longer holes. The Groove is meant to be thrown over long distances with power. Shorter, weaker shots do not utilize the Groove's distance-oriented design.
Step 2
Grip the Groove by placing your thumb on top of the disc with the pads of your four fingers along the inside edge of the lip. According to Dave Dunipace, Innova's co-founder, this is a standard four-finger power grip for longer shots.
Step 3
Aim your shoulder directly at the target while holding the disc. Some discs are meant to curve left or right, but the Groove is designed as a straight flier.
Step 4
Cock your arm to the side of your body and fling the disc toward your target so your elbow, wrist and fingers act like one continuous whip. The whipping motion is what gives the disc its power.

Ways to Throw Golf Disc

2012-01-20T22:39:00.000-08:00

The sport of disc golf evolved from the simple tossing of Frisbees, a highly noncompetitive pastime of the 1960s. In 1975, Ed Headrick, the inventor of the modern Frisbee, invented the chain collection basket that is the equivalent of the hole in golf. He also founded the Professional Disc Golf Association. In the 21st century, disc golf is a highly organized game with tournaments, prize money and professionals who compete under the auspices of the PDGA. The sport retains a bit of its hippyish roots, emphasizing fair play and good sportsmanship as well as the accessibility and low cost of the game. Just as in regular golf, technique is vitally important, equipment is ever-improving and avid players are very passionate about their sport.
Basic Styles
The two basic throwing styles in disc golf are the backhand throw and the forehand throw. The backhand throw is based on the normal motion of throwing a Frisbee, You wind up by taking the disc behind the opposite site of your body, then striding forward and releasing it with a twist of the wrist. A forehand throw, also called a sidearm throw, is akin to throwing a baseball from the sidearm position, the arm moving across the same side of your body before releasing it.
Advanced Styles
The tomahawk is thrown like an overhand fastball. You hold the disc in a vertical position, bring it back over your head and release it with plenty of speed and rotation. If your technique is good, the disc flies in a straight, high arc, which is useful for clearing trees that might be in your path to the green. Perhaps the hardest shot to learn is the roller, which you can fling either sidearm or backhand. It is often used on a downhill shot. The disc flies in the air and then lands on its edge and commences to roll down the slope toward the target..
Putting Styles
According to Disc Golf Basics, there are three main putting styles. One is the ordinary Frisbee-type backhand throw with the disc held in a level, flat position. Another style is the butterfly. You hold the disc over the shoulder of your throwing arm in a flat position, then push the disc toward the basket with a flipping motion. Or you can use a turbo style, in which you elevate the disc over your throwing shoulder and use a spinning motion of the hand to release the disc toward the basket.
Considerations
Innovative disc golfers are likely to create more throwing styles in the future, since the rules of the PDGA impose only one restriction on how you throw the disc. The rules defines throw as a "propulsion" of the disc. As long as the throw is made with your body and no artificial devices, you are good to go. "You can throw it with your foot if that works for you," says the PDGA. Some of the pros are sailing it out there: The record sidearm throw is more than 500 feet and the record backhand throw is more than 700 feet.

How are Golf Shots HIt on Back Foot?

2012-01-20T22:36:00.000-08:00

A successful golf swing relies on the correct body position throughout, particularly when it comes to spine angle. An improper spine angle often leads to a reverse pivot, which makes it virtually impossible to transfer weight to the lead foot during the downswing. The flaw also can lead to errant shots and a quick loss of confidence. By learning the basics of proper body position, you can avoid the reverse pivot.
How it Happens
One of the central causes of the reverse pivot is the hip slide that can occur during the backswing. While the upper body and arms should rotate as part of the takeaway, the hips need to remain in place. When they do slide back in the swing, the head will move toward the target, causing the spine to tilt forward, according to Golf Today. As a result of this body position, the weight is prematurely placed on the left leg, making weight transfer during the downswing impossible.
Effect on Shots
According to "Golf" magazine, a reverse pivot will lead to poor contact in a variety of ways. You are just as likely to hit the ball fat -- hitting behind the ball -- as you are to hit it thin, catching the ball low on the clubface. Many of the problems come from your weight being on the left side before the downswing. When that happens, the action of the downswing tends to cause the body to move backward at contact.
The Correct Spine Angle
Golf Today says the proper spine angle must be maintained throughout the backswing and into the downswing. This means that the spine should be angled away from the target, with the head fixed behind the ball. While it's easy to take this position at setup, the action of the takeaway causes some players to lose the spine angle. Consequently, the average golfer should concentrate on the backswing for solutions.
Correcting the Problem
Focus on initiating your backswing with the shoulders and stomach, according to Golf Today. This will place emphasis on the parts of the body that should move during the takeaway. If you concentrate on keeping your hips stationary in the first part of the backswing, it may feel odd at first, given the resistance, but it will assure that you maintain proper spine angle and keep your weight on the right side until it's time to transfer that weight forward.

7 Things to Know About Hitting Golf Long Drives

2012-01-20T22:35:00.000-08:00

The golf swing is one of the most precise motions in all of sports, and driving the golf ball a long way takes plenty of training. Driving distance is a huge asset in the sport, with shorter approach shots to the green being much easier to hit close to the hole with a higher lofted club. Driving the ball a long way requires a combination of fundamentals in the setup and execution of the golf swing.
Step 1
Rest the golf ball on the tee about halfway above the top line of your driver, to ensure you contact it on the up swing.
Step 2
Place the ball off the inside edge of your left foot in your stance, if you are right-handed. The driver requires you to get behind the ball and fully extend for maximum carry.
Step 3
Hinge your wrists up and down on your back swing, and never from side to side. This ensures that your left wrist remains flat and that the club enters into the slot position.
Step 4
Rotate your shoulders and hips away from the target as the club reaches the top of the back swing to create torque.
Step 5
Start your downswing by rotating your hips back toward the target and through the ball. Remember to turn your hips laterally and not to slide.
Step 6
Lag the club behind your hands as they head into the slot position, which is formed by your hands ready for impact and the club trailing behind straight up in the air. This is a major key for distance with the driver.
Step 7
Explode through the ball, releasing your hands at impact and following through to a full finish.

Proper Shoulder Rotation Techniques in Golf Swing

2012-01-20T22:34:00.000-08:00

Golf is a very demanding sport, and the golf swing is a series of very precise movements. Golfers practice their swings routinely for years, and building a full and proper shoulder turn is essential for success. The large muscles drive the golf swing, and using your body to produce distance is essential for long, straight golf shots. A proper shoulder turn begins with the shoulders leading the back swing. It continues all the way to the top of the swing.
Step 1
Lead the back swing with the shoulders rotating away from the target. The first movement should not be from the hands or arms, but rather from the shoulders.
Step 2
Turn your shoulders away from the target while picking up your hands and hinging your wrists up and down, never from side to side.
Step 3
Slide your left shoulder fully under your chin. This helps with extension and ensures that your shoulders will be completely perpendicular to your target at the top of the backswing.
Step 4
Transfer your weight to your right foot (for right handed golfers) and torque your hips away from the target.
Step 5
Complete the backswing by turning your shoulders as far back as they will go. Ideally, this position will place them perpendicular to your target.
Step 6
Extend your hands and arms to the sky and hold this position, allowing your body to coil and prepare for the downswing.
Step 7
Capture your swing on video -- for an additional practice drill -- and make sure the angle of shoulder turn in your swing is as close to 90 degrees as you are able to come.

Proper Right Hand Gripping Techniques in Golf Shots

2012-01-20T22:26:00.000-08:00

The golf grip is one fundamental that does not change from beginning to intermediate player, and from low handicapper to the professional ranks. There are different styles of golf grips but the fundamentals remain an essential part of an effective swing.
Standard
All grips for right-handed golfers have similar characteristics that allow the hands to rotate naturally and the clubface to return to impact in a consistent position. The golf club must be held in the fingertips and the lifelines of the hands, never the palms. Both Vs formed by the thumb and forefinger always need to point toward the right armpit at address, ensuring a proper preshot setup.
Baseball
The most common grip for beginning right-handed golfers is the baseball grip, where the club is held with 10 fingers, similar to most baseball grips. This grip can provide significant power, but it can be difficult for the hands to stay connected during the swing. This grip also allows for proper forearm rotation and favors players who prefer to hit a draw. The drawback is consistency and being able to replicate the correct impact position every time.
Overlap
As golfers progress from beginning to intermediate stages, their grip must evolve. Many players make the switch from a baseball or 10-finger grip to the overlap, which is preferred by a majority of PGA Tour professionals and low-handicap golfers. The overlap grip is basically the same grip as a baseball grip -- held in the fingertips and lifeline of the hands -- but overlaps the forefinger of the left hand into the notch between the pinkie and ring finger on the right hand.
Interlock
The interlock grip is also popular among better golfers who prefer control and accuracy at the expense of a little distance. This grip has the index finger on the left hand interlocked between the pinkie and ring finger of the right hand on the back of the golf club. This connects the hands through the golf swing and allows for proper rotation of the clubhead. The hands are not as free, which sacrifices a small amount of distance.

What to Know About Pro Golfer Skills?

2012-01-20T21:04:00.000-08:00

The path to professional golf is similar for women and men. It starts at the local, regional and national amateur level. Many golfers with tour aspirations will also play high school and collegiate golf. The professional ladder stars with minor tournaments. Both the LPGA and the PGA tours hold annual qualifying school tournaments and operate feeder tours. Men 50 and older can player on the Champions Tour.
Amateur Golf
High school competition helps prepare players for collegiate competition, as do regional and national junior tours. The American Junior Golf Association has sent more than 200 golfers to the PGA and LPGA tours. The elite amateur events feature top-caliber competition. "There's no rush for me to turn pro," University of California, Los Angeles golfer Patrick Cantlay told the "Connecticut Post" in June 2011. "You can play a lot of great amateur golf."
College Golf
National Collegiate Athletic Association golf provides a springboard to the pros. Players including J.B. Holmes and Dustin Johnson earned PGA Tour cards coming right out of college and won tournaments during their rookie seasons.
Mini-Tours And International Tours
Players working their way toward PGA and LPGA qualifying schools can play in lesser pro events -- if they have the money to fund their quest. Lower-rung tourneys charge stiff entrance fees and allow golfers to play for the pooled purse. The National Golf Association charges $2,000 for a tour membership fee and a $1,150 member entrance fee for each Hooters Tour event. Tours in Mexico, Canada and Asia also provide playing opportunities.
Qualifying Schools.
The LPGA Tour offers a three-stage qualifying event for female players seeking priority status for its events. Those falling short can play on the LPGA Futures Tour. Men have played their way onto the PGA Tour via the grueling four-stage "Q School" held each year. In 2010, 29 golfers gained or regained their card during the six-round final qualification stage. The top 50 finishers earned exemptions for the Nationwide Tour. But the PGA has proposed to stop issuing Tour cards to the top Q School finishers. Top finishers would advance to the Nationwide Tour instead. From there, they would have to play their way on to the PGA Tour through a revised system.
Feeder Tours
The LPGA Futures Tour and the PGA's Nationwide Tour are populated by golfers seeking to gain or regain access to the top tours. The top 10 money winners from the LPGA Futures Tour will earn LPGA membership in 2011. On the men's side, the Nationwide tour may soon play a bigger role in graduating golfers to the PGA Tour. A proposal calls for the top 75 to 100 Nationwide finishers to compete in three tournaments against PGA Tour members who didn't qualify for the FedEx Cup playoffs. The top 50 point earners for those tournaments would get PGA Tour cards.
Major Pro Tours
Spots in standard LPGA events are allocated according to a priority list of qualifications, starting with the top 80 list of money winners. According to current PGA Tour rules, the top 125 Tour money winners get to keep their card for the next year. But the PGA proposal mentioned earlier would force Tour players failing to reach the FedEx Cup playoffs to compete against top Nationwide finishers for the coveted PGA Tour cards.
Champions Tour
This tour, for male players 50 and older, attracts some first-time professionals. Golfers can play their way into this tour though the annual qualifying tournament. The top five finishers earn full exemptions and the sixth- to 12th-place finishers earn conditional exemptions.

How to Reduce Shoulder Stiffness in Golf?

2012-01-20T21:03:00.000-08:00

Golf requires smooth body motion to produce an efficient, fundamental swing. One of the challenges for older golfers, or those with joint injuries, is maintaining that smooth swing. Arthritis, shoulder replacement and rotator cuff injuries make backswings and smooth finishes difficult. To get your game back on par, consider proper preparation, swing adjustments and gear adaptations that can help eliminate your stiff shoulder problems.
Preparation
Step 1
Play golf in the afternoon when temperatures are warmer. Your joints and muscles will naturally stiffen in the cold temperatures of early morning or late evening.
Step 2
Warm up before playing by going for a short walk of about 10 minutes. Warming up will increase blood circulation to your joints and muscles, causing them to loosen and relax.
Step 3
Stretch your shoulder by pulling it across your body with your other arm. You can also help to warm up your shoulder by pointing your arms straight out and making small circles with your extended hands, clockwise and counterclockwise, for 30 seconds each.
Swing
Step 1
Adjust your backswing to a lower top position to reduce the stress on your shoulder joints. Reducing your backswing by one-third will not cost you much distance, but may offer a significant increase in comfort.
Step 2
Use smooth follow-through, focusing on allowing your shoulders to swing through the ball. Stopping the shot abruptly can hurt a stiff shoulder and ruin your shot.
Step 3
Tee the ball up higher than normal to reduce the stretch required to reach the ball. Teeing the ball up higher will also reduce the risk of hitting the ground, the impact of which may hurt your stiff shoulder.
Equipment
Step 1
Use clubs with more flexible shafts that give more distance on lower swing speeds that protect your stiff shoulder.
Step 2
Use low-compression balls that are also built for slower swing speeds. By using low-compression balls, you can achieve the same distance with a more compact, controlled swing.
Step 3
Use a golf cart or pull cart instead of carrying your golf bags to reduce shoulder fatigue. If you get a pull cart, pull it with your left shoulder.

What to Know About Golf Hook Stopping?

2012-01-20T21:02:00.000-08:00

If you hook the ball regularly, you probably have a large tab for new golf balls. Hooks are big benders that take a sharp detour to the left if you are a right-handed player. While a hook usually travels farther than a slice, that is a mixed blessing, because the hook is more likely to dive deep into the woods or the sand or out of bounds. It's important to distinguish a hook from a draw, which is a controlled and limited movement from right to left and a shot that many top players favor. A hook, sometimes called a snap hook if it is a particularly nasty dive-bomb into trouble, usually results from the hands getting ahead of the body on the downswing and closing the face of the club at impact.
Slow Backswing Drill
To ensure that your body is leading your hands at impact, take extremely slow backswings. Even come to a stop at the top of them. Ensure that your hips and legs lead your arms on the downswing. It is hard to "roll over" on the shot and hook it left if your body leads the way. Start with a half swing and make sure your hands follow through to the target instead of coming around your body as if you were swinging a baseball bat.
Watch Your Weight
If you set up to the ball with your weight back on your heels, or transfer too much weight to your right heel during your backswing, you are likely to swing the club around your body and close the clubface at impact. Make sure your weight is balanced, or a bit on your toes, when you stand up to ball.
Keep Turning
Instructor Rick Smith says it can be difficult to stop hooking the ball because the way to do so is counter-intuitive. If you're a right-hander who is scared to hook the ball to the left, it feels as if turning your upper body to the left will take the ball to the left, as well. It's just the opposite. By slowing your turn to the target, your hands and arms whip through ahead of your body, shut the clubface and produce the very shot you dread. So keep turning. Rotate your chest and hips until your shirt buttons and belt buckle point to the left of the target. The rotation of the body keeps the club from closing.
Tee Time
Top teaching professional Jim Hardy suggests placing a tee between your hands as you grip the club. Wedge the tee between the top knuckle and the heel of your right palm at the base of your right thumb. Hit balls on the range and focus on keeping the tee from slipping out of your hands. Imagine that the tee is a thumbtack that you are trying to push into your left hand at impact. You might start hitting shots to the right, but don't worry about it. Just start rotating your right hand over your left hand a bit earlier in your downswing.

How to Reduce Left Hand Numbness in Golf?

2012-01-20T21:01:00.000-08:00

Numbness in your left hand can interfere with your ability to swing the club and makes it hard to earn a competitive score in your golf game. It often results from a problem with a nerve, although rarely, a more serious medical condition can cause this symptom. Fortunately, hand numbness after playing golf is treatable with medical care and preventable with changes in your golfing routine.
Symptoms
You might notice that your left hand seems weak, especially when you attempt to grasp the club or pick up the golf ball. You might experience difficulty in making a full swing with your club, resulting in decreased performance on the course. Your numbness might occur only while you grasp the club while golfing, or it could last for hours after you finish your round, depending on the cause.
Causes
If you are a frequent golfer, or if your work or other hobbies cause you to perform repetitive motions with your left hand, the numbness could result from carpal tunnel syndrome. If your numbness occurs after a trek into the rough to retrieve a ball, you could have Lyme disease resulting from a tick bite. Injuries during your swing could cause sudden numbness while you play. Wear-and-tear injuries resulting from age or many years of playing golf, such as cervical spondylosis, arthritis, ulnar nerve compression or peripheral neuropathy, could also result in numbness in your left hand.
Warning
In addition to the numbness in your left hand, if you experience other symptoms such as: difficulty speaking or understanding others; vision changes or dizziness; confusion about where you are or how you got there; weakness in other parts of the left side of your body; difficulty swallowing or trouble walking; dial 911 or your local emergency number. These symptoms are signs of a stroke, which requires immediate medical intervention.
Treatments
If you are infected with Lyme disease, your doctor will prescribe antibiotics to treat your condition, which should relieve your numbness. Your doctor might prescribe pain relievers and anti-inflammatory medications, such as steroids, to treat arthritis and cervical spondylosis. If conservative treatments such as orthopedic devices and pain relievers do not sufficiently treat numbness caused by nerve disorders such as peripheral neuropathy, carpal tunnel syndrome and ulnar nerve compression, your doctor might perform surgery to reduce your numbness.
Prevention
Wear insect repellent and avoid hiking into the woods to retrieve your ball to help prevent numbness resulting from Lyme disease infection. Wearing an elasticized bandage around your left wrist might help reduce numbness resulting from carpal tunnel or ulnar nerve compression.

What to Know About Golf Handicapping?

2012-01-20T20:59:00.000-08:00

If you've ever heard two golfers discuss their handicaps, the conversation isn't necessarily shop talk. Golf handicaps are a tangible approach to calculating and representing a golfer's current skill level. Theoretically, a golfer with the better handicap is more likely to win a match based on past performances. Any golfer can get a handicap, and in the world of competitive golf, they carry a lot of weight.
Function
A golf handicap is a simple means of measuring your golfing ability. Competitive golf relies heavily on handicaps when organizers fill spots in tournaments and competitions. For example, some golf tournaments -- professional ones in particular -- require a golfer to meet a minimum handicap score, which helps ensure that no golfer gets into a prestigious tournament through timely luck. Handicaps also can determine what courses you are able to play and even how you are ranked at your country club.
Earning a Handicap
To receive a handicap, you must play at least five rounds of golf at an approved golf course. Check with the United States Golf Association to make sure the course is accredited. You may then play the minimum number of rounds and provide those scores to the golf club for calculation. The club will use a formula that meshes your scores with the course's difficulty level. The product of the formula will be your handicap number.
Changes to Handicap
Your handicap score is not static. Anytime you play a round of golf on a course where handicaps are recognized, your handicap could change. Your course scores are entered into a database that tracks your 20 most recent rounds of golf to figure your handicap. This will not always be your highest handicap score, but it represents your current skill level. This increases the importance of every stroke in a round of golf, and it prevents players from living off a reputation they cannot uphold on the golf course.
Standardization
Golf handicap calculators consider a numerical representation of a course's difficulty. This number is called the "course handicap," and it attempts to rate the course difficulty in relation to other courses. To some degree, this is a subjective process because it is impossible to incorporate all of the influencing factors of a golf course when calculating difficulty. Although the course handicap is a general guideline, you may consider a course to be tougher or easier than its handicap suggests.

About Sacroliac Joints in Golf Swings

2012-01-20T20:58:00.000-08:00

From the ordinary duffer to professionals such as Fred Couples, back pain bedevils those who love to play the game. The golf swing puts tremendous strain on your body, particularly your back. As the LPGA Golf Clinics for Women website explains, your lower body and pelvis move in a piston-like motion and create torque. At the same time, your upper body and shoulder turn in Ferris-wheel fashion and act like a whip. There are many potential sources of back pain, and the sacroiliac joint is a leading candidate. Consult your doctor if pain in the sacroiliac joint or elsewhere after golfing persists or worsens.
Sacroiliac Joint
The sacrum is the large triangular area at the base of your spinal column, above the kidneys and in line with the hips. The sacrum functions as the body's center of balance, the Get Fit for Golf website explains. The sacroiliac, or SI, joint is a strong, weight-bearing joint located on each side of the pelvis at the intersection of the pelvis and the spine.
The Golf Swing
According to chiropractor Cherie Smith and golf teacher and former LPGA player Lori West, roughly 85 percent of people -- and golfers-- have what chiropractors call a subluxation of an SI joint and the pelvis, along with weakness and micro-tears in the ligaments of the pelvis. If you are a golfer with this condition, it is hard to bear weight on the side of the damaged SI joint. Smith and West compare it to having a sprained ankle, but the pain is in the pelvis. And the result is a poor golf swing.
Controversy
There is "great controversy in the medical community about the biomechanics of these [SI] joints," golf fitness expert David Ostrow writes on the Better Golf With Fitness website. Some doctors believe the joints don't move; other doctors believe they rotate 3 to 4 degrees. Some doctors believe you can sprain your sacroiliac joint; others don't believe the condition exists. Since doctors don't really know as of 2011 how the SI joints work, it is hard to pinpoint whether they are the source of a golfer's back pain. However, it is clear that a golf swing can create major muscle imbalances involving your hip flexors, abdominal muscles, lower back muscles and glutes.
Treatments
Chiropractors who treat golfers say they can relieve back pain by adjusting and aligning pelvic muscles as well as the lumbar spine. If so, you might be able to swing without pain and with more power. Smith and West recommend chiropractic treatments in conjunction with exercises to strengthen your abs and core. Yoga, Pilates and standard back exercises can strengthen the area around your sacroiliac and might allow you to swing a club pain-free. Consult your doctor to determine an appropriate course of treatment and before trying any home remedies to ease back pain.

Beginner Ways for Developing Pro Golf Skills

2012-01-20T20:57:00.000-08:00

Millions of amateurs around the world who play golf are central to the sport's continued success. Amateurs, however, also have a responsibility to help maintain the great traditions associated with golf. Knowing the rules, elements of etiquette and basic play are all important for anyone who wants to take up the game.
Rules
A complete set of rules is available on the United States Golf Association website. While most golfers don't have the rulebook committed to memory, they should know fundamental rules. Golfers should understand that the ball must be played as it lies, that the maximum number of clubs allowed during a round is 14 and that a free drop is permitted only under certain circumstances.
Penalty Strokes
Golfers should know the penalty strokes attached to various situations. Lost balls and balls hit out of bounds are penalized with one stroke and a return to the site from which they hit the previous shot. Balls hit into a water hazard or a ball deemed to be unplayable result in a one-stroke penalty. Water balls must be dropped in the designated drop zone or behind the hazard, keeping the point the ball crossed into the hazard in line with the drop. Unplayable lies must be dropped on a direct line back from the ball or within two club lengths of the ball and no closer to the hole.
Etiquette
A basic expectation among all golfers is that everyone on the golf course will practice generally accepted etiquette. This ranges from observing silence when another player is about to hit a shot to making sure not to hit into the group ahead of yours. Golfers also are expected to return the golf course to the condition in which they found it. Filling your divots in the fairway, repairing your ball marks on the green and raking bunkers after finishing in them are considered good etiquette.
Pace of Play
Slow play occurs frequently on golf courses, often the result of players who aren't paying close attention to the progress of their group. All golfers should be aware of when it's their turn to play a shot and will, ideally, have calculated yardage and decided which club to use before that. Players should avoid playing mulligans -- "do over" shots -- or multiple balls. That just slows play.

What to Know About Golf Backswing Extensor Actionns?

2012-01-20T20:56:00.000-08:00

When watching golfers at a crowded driving range, you might find it's not difficult to separate the good hitters from the others by their backswing. Many novice golfers and hackers have a tendency to take the club back in a hurried motion and swat at the golf ball. Good hitters take the club back and swing with a fluid motion. Hitting a golf ball effectively requires the coordination of your arms and body rotation. Hitting it farther requires stronger arm extension at a key point during your swing.
Step 1
Take your normal stance without holding a golf club, and look at a target. In this position, your front arm is closest to the target and your back is away from the target.
Step 2
Grip your front arm just below the elbow with your other hand. Bend and extend your front arm several times, and feel the extensor muscle flex on the underside of that arm. This muscle is used to straighten your front arm.
Step 3
Hold a golf club with your normal grip, and address a golf ball. Take the club back and stop at the top of your backswing. At this point, your front arm is slightly bent and your back arm is fully bent. The club should be parallel with the ground at the top of your back swing and you eyes should be focused on the golf ball.
Step 4
Swing the club slowly and stop when the club head is about to contact the golf ball. At this point, you have used the extensor muscle in your front arm to fully extend that arm.
Step 5
Address the golf ball again using your normal grip and stance. Your goal is to extend your front arm with more force as you maintain the club on the correct inside-out plane during your swing. Understand that the point where you add force to the extensor action is the same point at which you normally extend your front arm on the downswing.
Step 6
Focus on the golf ball as you take the club back to the top of the backswing. Concentrate on the correct inside-out plane, and swing the club using more force from your extensor muscle at the instant the club approaches the point of contact.
Step 7
Continue to practice hitting golf balls while focusing on your extensor action. It's OK if your accuracy decreases at first, because you are increasing the speed of the club.
Step 8
Continue to practice until you regain accuracy while using more extensor action.

Easy Left Arm Rotation Exercises for Golf

2012-01-20T20:54:00.000-08:00

Golf drills for left arm rotation are designed to improve the speed and rotation of your left forearm during a stroke. While arm rotation for both the left and right arm are essential, left arm rotation, if you are right-handed, is what drives the direction and spin of the ball during your swing.
Arm Rotation
The drill is designed to emphasize correct form with both of your arms during a stroke. Stand in a normal golf stance with no club in your hands. Let your arms hang down loosely in front of your body. From here, clasp your hands together so they are touching at the palms. From this position, attempt to rotate your arms back into a regular swing. You will notice that your left arm only rotates in the forearm while staying straight and stable the rest of the way. Swing through with your hands together and arms close together. Repeat until you get the feel of the swing.
Backswing Rotation
While your left arm stays fairly straight during your swing, it should rotate 90 degrees during the backswing. To isolate this portion of your swing, take a swing, stopping when both arms are extended in front of you. From here, bend at the elbows, rotating both arms back until your left arm has rotated 90 degrees. Instead of returning to your original position, simply move your arms back to the extended position you were in prior to the rotation. Repeat the rotation 10 times.
Parallel Rotation
This drill is designed to emphasize your ability to rotate your arms in opposite directions. Grab a golf club with a normal grip. From here, extend the club out and away from your body until it is parallel with the ground. From this position, rotate your wrists so the head of the club flips onto its side. From here, rotate it in the opposite direction so the head is on its opposite side. Go back and forth between these two rotations until fatigued.
One Arm
This rotation drill will help you improve your left hand rotation. Stand in a basic stance with a traditional grip. Remove your right hand from the club, leaving only your left hand on the club. Pull back into a normal swing, following through with only your left hand. Return to your original stance, repeating the one-handed stroke until fatigued. As you improve, place a ball in front of you to swing at with one hand.

What to Know About Golf Mixed Foursome?

2012-01-20T20:53:00.000-08:00

Golf lends itself to a variety of different player configurations and rules. The standard player vs. player, lowest-round-wins, stroke-play model is only one way to enjoy the game. Team games are also common, with the foursome played in both recreational and tournament rounds of golf. The mixed foursome is one golf team game that both genders can play.
Definition
A mixed foursome refers to four people who play a round of golf broken up into two teams of one male and one female each. The exact type of match or shooting rules may vary, but the mixed teams aspect always must remain the same for the pairing to be a true mixed foursome.
Format
Generally, with a mixed foursome, the players will select a match format and specific rules ahead of time. You can count every shot for each player and then add up the team scores after the round to determine a winner, but using a little creativity is usually more fun. Play a "best ball" format in which both team members shoot, but only the best ball is played each time. You can alternate shots all the way through the course just with the tee shots, or come up with your own scoring system everyone in the foursome enjoys.
Handicap
To keep the playing field level for players of differing skill levels, teams can use handicaps to give the weaker players a boost. Individual handicaps are worked out after playing several rounds of golf, but basically your handicap gives you relief on the more difficult holes on the course. To mix in handicaps for a mixed foursome, StatMasters suggests adding the individual handicaps, multiplying that number by three and then dividing by eight to arrive at a team handicap. If you feel all the players in the mixed foursome match up evenly, abandon the handicap concept and play stroke for stroke.
Variations
The concept of the foursome is not confined to mixed foursomes. You can play two against two in a stroke-play format, or games such as a "Canadian foursome" or "Chapman foursome." In a Canadian foursome, you and your partner hit a tee shot and determine which one is best among yourselves. Remove the other ball from play, so both of you can hit again from the chosen spot. A Chapman foursome is similar, only you and your partner both hit tee shots and second shots before determining which shot is most favorable. Alternate shots from the third shot into the hole. Start with the partner whose shot wasn't chosen after the second shot.

What to Know Before Picking Golf Ball on Green?

2012-01-20T20:52:00.000-08:00

Golf is a gentleman's game meant to be played with proper etiquette and courtesy. Strict rules govern all aspects of golf, particularly when it comes to the ball that lands in certain playable areas of the course. Even balls that land on the green aren't immune. Golfers must take careful precautions when marking and picking up their ball to avoid incurring penalty strokes.
Function
Golfers often need to pick up their ball from the green to clear a path to the hole for a competitor or to simply clean the ball, removing any dirt or grass that could cause an inconsistent roll. Picking up the ball allows the golfer to ensure that he eliminates potential problems with the ball's surface before putting again. Picking up the ball also prevents it from being an obstacle or a distraction to other golfers who still have to putt.
Features
Golfers must mark the precise spot on the green from which they pick up their ball to ensure they return the ball to the exact same place without gaining an undeserved advantage. Coins or some form of thin plastic disc commonly serve as ball markers. Before picking up your ball, place the marker directly behind the ball on the opposite side of the hole. You never want to put your marker in front of the ball because it may create a subtle indentation in your putting line, causing your putt to go astray.
Considerations
If your ball marker lies directly in front of your opponent, you may have to move the marker to the side to open a clear putting lane. Rules permit you to move the marker up to one club length away to either side, using a fixed point on the horizon to establish a straight line. Once the other player has putted, you must return your marker to its original spot, using your club and the same fixed landmark to ensure proper alignment.
Warnings
If you fail to mark your ball before lifting it from the green, you'll incur a one-stroke penalty, according to the rules of the United States Golf Association. Failing to return your ball to the exact same spot marked also results in a one-stroke penalty. Once you've picked up your ball, make certain not to confuse it with another ball in your pocket or golf bag. Playing a different ball than the one originally marked results in a two-stroke penalty.

Proper Golf Feet, Knee and Hand Positions

2012-01-20T20:51:00.000-08:00

Proper setup and placement of the feet in golf helps to create optimal conditions for executing a solid golf swing. Going without these is not unlike trying to build a sound structure on a faulty foundation. Stick with a few basic guidelines and you'll give yourself a better chance to build a strong, reliable swing.
The Feet
PGA professional Casey Bourque recommends that you set your feet shoulder-width apart, a sufficient base to support a full turn during your swing. For longer clubs --- such as the driver or 3-wood --- widen your stance slightly to accommodate the wider swing arc. Set the rear foot perpendicular to the target line and leave the front foot slightly open --- that is, with the toe pointing a little outward.
Knee Flex and Weight Distribution
In "Ben Hogan's Five Lessons," the legendary golfer describes the appropriate knee flex for the golf stance as lowering your rear end 2 to 3 inches, as if beginning to sit down. Your weight should be distributed evenly between your legs and centered on your feet so that you are neither out on your toes or back on your heels. Comfortable and balanced is the key here, prepared to make an athletic move.
Spine Tilt
The spine is the axis around which the body rotates during the golf swing, Bourque explains on his website. As a result, the spine angle should remain as straight as possible at setup and through the entire swing. Tilt your body slightly forward, bending at the hips to provide the proper angle for the spine.
Position of the Hands
Hogan underlines the importance of letting the arms hang down naturally to find the proper position for holding the club. Reaching too far with the arms to grip the club will make it difficult to rotate around your spine through the swing. For irons, there should be a space roughly the size of a fist between your hands gripping the club and your left thigh. Reach slightly farther to grip the driver to accommodate the wider swing arc for that club.

Shoulder Workouts for Better Golf Game

2012-01-20T20:50:00.000-08:00

It's not uncommon for amateur golfers to incorporate little or no shoulder turn in their swings. Some actually might believe they're getting shoulder rotation when the reality of their swing is something very different. Although the idea of adding shoulder turn to your swing might be daunting, there are several drills that can help simplify the process and bring this source of power to your game.
Why It's Important
The coil created by upper body rotation in the backswing operates as one of the main sources of power in hitting golf shots. Power is not generated by the arms, as believed by many. A proper shoulder turn also help put the club in the proper position at the top of the backswing, increasing the chance of coming into impact on the right swing plane.
Hands and Sternum
Golf.com's Shawn Humphries describes learning about teaching shoulder turn from legendary golfer Byron Nelson. Nelson suggested that one way for golfers to gauge their true shoulder turn was to keep the hands directly in front of the sternum through the backswing. Doing this prevents the arms from traveling back any farther than the shoulders. This might feel a bit awkward at first, but begin by swinging slowly and you should soon find the shoulder turn becoming easier.
Left Shoulder Under Chin
Frank Nobilo of The Golf Channel suggests a slightly different relationship between body parts for monitoring a full shoulder turn. Nobilo recommends that you seek to bring your left shoulder under your chin at the top of the backswing. Doing so means that not only have you rotated your shoulders fully, but also that the orientation of your head remains in its proper place.
Right Knee Firm, Rotate Core
Dan Frost of Today's Golfer makes reference to the role of the lower body in gaining full shoulder rotation. He suggests keeping your right knee firm throughout the backswing while focusing on turning your core, as opposed to your shoulders. Turning the core of your body, of course, also will rotate the shoulders, but will likely be an easier task for your brain to execute.

About Back Muscles in Good Golf Downswing

2012-01-20T20:49:00.000-08:00

A golf swing uses most of the muscles of your body, using them in coordination to create reactive power. Reactive power occurs when you take the club back, then forward, using the same muscles differently during the backswing and drive forward. During the downswing, you release the energy you created during your backswing to accelerate your club forward.
The Swing
During a golf swing, you create power using a back-and-forth motion that uses eccentric muscles to move the club backward and eccentric contractions to accelerate it forward. The larger the muscles, the more power they contribute. This is why it's important to rely on your legs, hips and torso for power, rather than your arms. Your arms should control the club. A slight slowdown at the top of your swing allows you to transfer the energy you created during your backswing to your forward swing without taking your club out of alignment. Swinging with a one-two rhythm, instead of a one-two-three rhythm, can cause too much reliance on the arms and create a swing path that creates a hook or slice.
Back Muscles
During a golf swing, you use the muscles of your back more during the takeback, particularly the latissimus dorsi. Working with your lats, the back of your upper arms, or triceps, and back of your shoulder work together as one part of the kinetic chain of events that occurs during a sport movement. When you move the club forward, you continue to use these muscles, with the hips starting the forward swing, and the abdominals, pectorals, biceps and deltoids as major initiators of acceleration. The muscles of the back play a role in helping stabilize your forward rotation into the ball.
Vertical Downswing
The higher you raise your club during the backswing, the more gravity will act on your downswing, creating more acceleration. This can also cause you to come under the ball, creating a chopping motion that can result in hitting the ground or sending your ball with a higher trajectory, losing you distance. A higher swing may also cause you to take the club back a shorter distance, losing you energy you would create with a longer, eccentric muscle contraction. Experiment with a high takeback to determine its effect on your control and distance.
Horizontal Downswing
A longer, "flatter," more horizontal backswing may give you the best combination of power and control. The longer swing lets you build more acceleration going back, and lets you swing on a more even plane with the ground going forward. Experiment with different takeback heights, around and below your shoulders, to see how they affect your control and distance.
Downswing Basics
The downswing, also known as the forward swing, should start with your hips. This will help generate the most power, as your hips pull your torso and trailing shoulder into the shot, letting your arms follow naturally. This motion allows you to keep more control of the club, since your arms aren't needed to generate power and can stay in their natural position moving forward.

4 Basics to Know About Golf Downswing?

2012-01-20T20:48:00.000-08:00

Involve your whole body in the downswing, since without involving your body your arms will get in front of you and tilt your body off the driving plan and off target. Only using the arms in the downswing creates hooks and slices in your golf ball's trajectory off the club. Rather than starting the downswing with your upper body, you must train your body to begin your swing at your feet, then move up your body, ending in contact with the ball.
Step 1
Move the club to the top of your backswing.
Step 2
Transfer the weight in your feet, shifting your weight from your right heel to your left toe if you are right-handed and from the left heel to the right toe if left-handed.
Step 3
Lower your arms as you shift the weight in your feet, lowering the club to the target line.
Step 4
Turn your hips toward the target as you lower your arms and shift your weight. Your back should face away from the target and you should feel a stretch in you back.

Proper Left Hand Grip & Position in Golf Swing

2012-01-20T20:47:00.000-08:00

With all the information available about the mechanics of the golf swing, it's easy to forget just how important grip pressure is to hitting successful shots. Additionally, each hand grips the club somewhat differently. Use of the left hand and the pressure involved in gripping the club with that hand involve several basic principles that will help to solidify your swing.
Proper Left Hand Grip
Ben Hogan writes that the golf club should be gripped in the fingers, not in the palm. The fingers provide the kind of control that is impossible to manage with the palm. The left hand's grip on the club should also be positioned so as to have the butt of the club extend past the pad of the palm -- that is, none of the hand should be positioned beyond the butt of the grip.
Pressure
PGA professional Casey Bourque points out that a light grip is essential. In fact, he writes that you should only hold the club tight enough to control it -- approximately a 3 on a "tightness" scale of 1 to 10. You must also seek to apply the same grip pressure with both hands. If one hand grips the club tighter than the other, it becomes difficult, if not impossible, to make the proper transitions and club release at impact.
The Last Three Fingers
Hogan points out that the most important part of the left hand grip on the club is the last three fingers. The thumb and forefinger are simply along for the ride. In particular, the last three fingers of the left hand help to control the club through the change of direction that occurs in the transition from backswing to downswing.
Part of Generating Power
The proper pressure with the left hand and use of the last three fingers can be a key element in generating power. As Michael Hebron, a "Golf" magazine top 100 teacher, writes on Golf.com, the process of pulling the golf club through the downswing to help keep the hands ahead of the club head until impact relies on a bent right wrist, left arm against the chest and right forefinger pressure as well as the pressure and control of the left hand's key three fingers.

Things to Know About Servant Golf

2012-01-20T20:46:00.000-08:00

Range Servant, founded in Sweden in 1983, supplies all necessities to open or update a golf range, from high-quality balls, to ball dispensers, to ball-washing equipment, to ball pickers. In 1991, Range Servant opened a facility in Norcross, Georgia, which became the central location for the company's worldwide operation.
Golf Balls
Range Servant's tips to range owners and would-be range owners is simple. No golfer likes to hit range balls that are scuffed up, cut, hard as concrete or soft as butter. Range Servant sells Wilson golf balls, which are all 90 compression, the hardness preferred by most golfers. They are scuff-resistant due to a special cover utilized by Range Servant. If you have a range with limited space, Range Servant sells limited flight balls. If you have water targets on your range, always a popular feature, Range Servant supplies balls that fly normally and float.
Equipment
Range Servant is the largest maker of golf ball dispensers. It washes balls in machines without harsh solvents, which extends the life of range balls. It programs its automatic range tee-up system to operate more quickly, enabling golfers to hit more balls in a shorter period of time and range owners to make more money. Range Servant uses high-grade material, such as Astroturf and Fiberbuilt, for its range mats. And its range ball-pickers carry a two-year warranty.
Accessories
Range Servant can accessorize your range with legends that show distances to various targets. There are clocks mounted on display boards to let golfers know when it is time to tee off. You can purchase signs that stick into the ground with information such as "No Chipping," or "Putting Green Closed." Bag stands, plastic chairs, drink coolers and club washers also are available.
Options
Range Servant offers light systems, payment systems and different types of ball dispensers. Range owners who purchase equipment from other companies can still compare and contrast with the products and services available from Range Servant.

How to Develop Pro Golfer Skills?

2012-01-20T20:45:00.000-08:00

Becoming a good golfer requires practice, dedication and commitment. A proficient golfer is one who has mastered a variety of skills, each one enhancing a certain aspect of his game. However, certain abilities that a good golfer must attain are sometimes overlooked in traditional study. By focusing on improving your skill in specific elements of the game, you can increase your overall ability to win and perform.
Mechanics
Any golfer must master several fundamental elements of the sport before he can truly become competent. A prospective golfer must first learn how to stand and swing each club correctly to hit the ball in a functional way. He can then work on making solid contact with the ball, while regulating its direction and distance. The more basic parts of a golfer's skill-set act as building blocks upon which more advance techniques can stand. Until stance and swing are conquered, for example, a golfer will not be able to target specific areas of the course effectively.
Physical Conditioning
A proficient golfer must posses a level of physical conditioning that supports his tasks as an athlete. However, a novice golfer may give little consideration to physical fitness when thinking of ways to improve her game. Renowned international golfing coach Tom Fielding states that "The physical 'machine' of the player is far more important than most golfers realize." Golfing well requires excellent coordination, physical strength, stamina and flexibility. A golfer who neglects to improve these areas of performance significantly limits her overall chances of success.
Focus
A large part of any good golfer's game is psychological. According to Wade Pearse, professional golfing performance coach, "You'll only play to your full potential when you harness and direct the power of your mind." Distractions will be present during any typical round of golf. Proficient golfers are those who are able to maintain a laser-like focus, despite the emergence of customary diversions. A good player must also be capable of making real-time strategic adjustments during play. Doing so requires a cool and calm demeanor, one developed through deliberate practice aimed toward improving focus and concentration.
Putting
Putting is an art that any golfer must master before she can truly become skillful. While the ability to drive a long ball is often prized in golfing, many matches are won or lost on the green. Pars are often made on the green, and improving your putt will significantly enhance your overall capacity to play golf. The best players know that many competitors boast of executing long drives, but most fall short in scenarios that require precision.

What to Know About Golf Straps?

2012-01-20T20:44:00.000-08:00

A golf strap is device that allows you to carry your golf bag rather than use a golf cart or rolling caddy. Some bags may come with straps already attached, if not, the bag should have rings for you to purchase and attach the strap yourself. You may also wish to replace a strap that is worn or does not have enough padding to your needs. You can find golf straps at pro shops or through online retailers.
Step 1
Remove the strap from its packaging and spread it out on a flat surface. The strap should have a thick, padded end with a clip that tapers down to a narrow, unpadded end that also has a clip.
Step 2
Clip the thick, padded end to the ring closest to the top of the golf bag. This part of the strap will support the weight of the bag across your shoulders.
Step 3
Clip the narrow, tapered end to the ring closest to the bottom of the bag. The second ring may be located on the front of the bag.
Step 4
Adjust the strap so that the bag hangs at the desired height. Sling the padded end of the strap over one shoulder with the bag opening in front of you.

What Kind of Golfer Are You?

2012-01-20T20:43:00.001-08:00

Some golfers get up on the tee and crush the ball. Some have the best success with irons. You will also find strong chippers and putters out on the fairways and greens. The golfers able to master all or most of these skills are the ones you find playing for money on the PGA Tour.
Big Hitter
Crushing the ball off the tee is the best way to avoid trouble if your long irons are not a strong suit. You don't have to be as powerful out of the box as John Daly and launch 400-yard drives, but proper form helps the big hitter cover plenty of real estate. Golfers capable of hitting the farthest tee shots typically get full arm extension and capably distribute weight from the back leg to the front leg on the swing.
Iron it Out
Hitting the driver far and straight off the tee is the best way to get a hole started, but not every golfer is able to control the wood clubs and make an effective first shot. Many rely on long irons to cover long distances on the golf course. The 1- through 5-iron are the long iron, and they are effective with proper form. The shafts are longer on these clubs, so the golfer needs to stand farther away from before starting the swing. The good long iron hitters are the ones that make contact just under the ball while avoiding hitting too much of the ground.
Short Stuff
Hitting the green on a drive or with a long iron is the ultimate goal in golf. More often than not, the ball has to be chipped on to the green, and golfers with a strong short game can make up for their lack of distance off the tee or from the fairway. An estimated 60 percent of all golf shots are taken within 100 yards of the green, so accuracy is critical for a low score. Knowing how to pitch and run with clubs like the 9-iron and wedge can shave several strokes off a round.
Putt Putt
Putting can look so easy. But unlike popular putt-putt courses featuring windmills and other diversions, golfers on a regulation course are well aware it's a difficult skill to master. Every green has different slopes and texture, so you need to read the likely breaks to the hole before getting into your stance. The good putters read and then use a smooth stroke to ensure the ball is not hit too hard or too soft. Strong putting allows a golfer to overcome deficiencies off the tee, with long irons or in the short game.

What to Know About Golf Jump Shot Basics?

2012-01-20T20:43:00.000-08:00

Ideally, you want to work the basketball inside to get a high percentage shot like a layup or even a dunk. That's not always possible. During a game, there are times when the opposing defense is too stout under the basket or the shot clock is running down. That's when you need to execute the jump shot.
Step 1
Develop your wrist strength for an effective jump shot. Weight training is the best way to develop muscles in the wrist and forearm, which provide the base for the jump shot. Quick sets of curls and reverse curls help develop the needed strength. Keep the wrist as straight as possible before releasing the shot. Hand strength is also important because you need to securely grip the basketball before releasing it. .
Step 2
Keep proper form with your elbow. On the jump shot, the elbow acts as the rudder. If the elbow is too close to the body or too far away on the release, the jump shot is not going to be accurate. The ideal form is keeping the shoulder loose while fully extending the shooting arm and keeping the elbow in an "L" shape just off the body. Keep your non-shooting hand underneath the basketball and release the jumper with a smooth flick of the wrist. Without full arm extension, the jump shot is likely to be short of the basket.
Step 3
Remember your legs when forming the jump shot. Getting the proper push off the floor sets up the shot, and it's important to jump as straight as possible. If you are leaning too far to the right or left once in the air, your balance is going to be compromised and the jump shot is likely to be off target. If you are being guarded by a smaller defender, you don't need to jump as high, and that should give you better control. Against a taller defender, try fading back a little off the jump to avoid the block.

How to Rotate Left Arm Properly in Golf Swing?

2012-01-20T20:42:00.000-08:00

Golf is a difficult sport, with proper fundamentals necessary for any golfer to perform at her best. The left arm position is one of the most essential pieces of the golf swing. Starting at address by making a straight line down to the golf ball, the left arm straightens and moves back, before being covered by the right arm on rotation through impact.
Step 1
Align yourself properly at address. The left shoulder is the center of the golf swing, and the left arm forms a straight line down to the golf ball, including the club shaft and club face.
Step 2
Take the club away by rotating your shoulders. Your left arm (and right arm) should follow that rotation and immediately straighten before you hinge your wrists up to the sky.
Step 3
Rotate your body and take the club all the way to the top of the swing. The left arm should remain straight all the way throughout the back swing.
Step 4
Slide your left shoulder directly under your chin. At this point, your left arm should be pointed directly at your target with your hands held high.
Step 5
Unwind your arms and return the club face to the impact position. The left arm rotates about 90 degrees but remains straight as you power the club face through the ball.
Step 6
Turn your arms over after impact with the right forearm covering the left. This ensures that you impart natural, or draw, spin on the golf ball and protects against the dreaded slice.
Step 7
Follow through to a full finish, extending your left arm down the target line.

What a Beginner Should Know About Golf Game?

2012-01-20T20:41:00.000-08:00

Golf is one of the most frustrating sports for beginners. There are going to be days where it seems like every tee shot goes out of bounds and every iron goes in the water. And don't forget the chips that goes into the sand and the putts that roll off the green. Golf can test your nerves, without a doubt. Give it time, and if you let your game grow from the beginning stage, golf can be a game for a lifetime.
Get a Grip
If you want to play at a competitive level, simply picking up a golf club and letting it rip is not the best way to go. The game starts with the proper grip, which makes or breaks the swing. The natural inclination is to grip the club like a baseball bat, with both hands apart, which is called a 10-finger grip. It's OK to start that way, but there are two other grip options used by most golf professionals. There is the interlocking grip, which involves locking the pinkie of your top, or strong hand, with the index finger of the bottom, or weak hand. There is also the Vardon grip, where the pinkie of your top hands overlaps overlaps the index finger of your bottom hand.
Swing Time
Before you step on to the tee for the first time, it would be wise to practice your swing at the driving range. The game is all about striking the ball with a smooth, controlled swing. It doesn't matter if you are hitting a driver off the tee or an iron in the fairway; swing mechanics are similar. The head stays down on the ball during the backswing, the front arm is kept straight, the knees are slightly bent and the ball is centered between the stance. Transferring the weight from the back leg to front while driving the club through the ball is the optimal swing.
Go the Distance
What club should you choose at various locations on the golf course? As your swing develops and your game improves, the decision becomes easier. For beginning golfers, the rule of thumb is using a driver or smaller wood off the tee unless it is a short par-3 hole. As for irons, go with the 5-iron from 150 yards out and adjust for every 10 yards from that point in either direction. For example, use a 6-iron when you are 140 yards from the hole and a 4-iron from 160 yards. The wedge is typically used 115 yards or less from the green for the beginning golfer.
Putt to Win
Putting on a regulation course is not like putting in miniature golf. Greens on a golf course have grain, breaks and ridges, and learning how to read them properly can shave strokes off your score. In addition to determining the right path to the hole, beginning golfers need to judge if the green is fast or slow because that determines the proper stroke for each putt.

4 Basics Golf Things for Absolute Beginners

2012-01-20T20:40:00.000-08:00

Before you start playing golf, you'll need to begin with the basics -- a set of clubs and lessons. After that, it is a lot of practice and patience. Golf can be a rewarding game, but it is full of challenges that test even the most seasoned professional. It's a game that can never be completely mastered, but that is part of golf's allure.
The Equipment
The first step in getting started in golf is purchasing the right set of clubs. New, top-end metal woods, irons and putters can run thousands of dollars, so take the less expensive route when taking your first steps. There are used golf clubs available at golf shops that specialize in trade-ins, and they are perfect for the beginner. You don't need a full bag of clubs, but you do need a golf bag, when you initially begin to play. A half set, consisting of two metal woods, five irons -- typically the 3, 5, 7, 9 and wedge -- and putter are more than enough to get you off to a good start. Golf shoes and a golf glove also are helpful but not necessary for beginners.
Lessons Learned
Getting on the driving range and hitting buckets of balls is a great way to work on your swing. Before actually heading to the golf course, it would be wise to take at least four to five lessons. Nearly every golf course has PGA-certified instructors available for hire, and they can help develop fundamental swings and club strategy. Whether in an individual or group session, learning some of the basics from a professional is the best way to get started. Lessons also will include the rules of the game and course etiquette.
Swing Time
Hitting the golf ball straight and with desired distance is the key to the game, so developing a smooth, fluid swing is vital. New golfers will quickly discover the head needs to stay down on the ball during the swing. They will also discover that trying to hit the ball with maximum strength is not the way to go. A nice fluid backswing and follow through helps develop touch and accuracy. New players should begin playing golf on shorter par-3 courses before moving on to more challenging 18-hole courses.
Seeing Green
Getting off the tee and out of the fairway are just two parts of playing a hole. Once on the green, it is time to putt. New players will learn it is much more difficult to put the ball in the hole on a regulation course than at a miniature golf course. A regulation green is not typically flat, and new golfers must learn to judge undulations while reading the breaks in the green. Golf courses have practice greens to aid the process.

Proper Right Leg Position in Golf Swings

2012-01-20T20:39:00.000-08:00

At its simplest, the golfer's downswing consists of driving your golf club from a raised position toward the golf ball. Beyond the basics, nearly endless variations exist, with various trainers and pro golfers continuously developing new strategies. Generally, though, the swing involves rotation at the shoulders and hips, with weight shifting from right to left, provided you are right-handed. As a result, your right leg typically bends in a loose, relaxed fashion as your center of balance shifts left.
Right Leg Basics
When learning the proper form for a downswing, it's most likely that you'll learn to focus your attention on your hips, where you initiate the movement. The relative rotation of your hips to your shoulders is vital to a powerful stroke, as is the tilt of your hips and, secondarily, the tilt of your shoulders, according to a 2011 study of golf swings carried out at Stanford University. Nonetheless, improper form at your legs can inhibit the ideal movement of the hips and upper body. As you rotate at the hips and shift your weight to your left leg, you exert less pressure on your right knee and more on the left knee. Instead of supporting your weight, the right knee must remain loose, withstanding a shearing force as it angles forward along with your right hip.
Focusing on the Knees
One technique to improve your downswing is to focus your attention on your knees throughout the movement. Tom Lehman, U.S. Ryder Cup captain, uses his knees instead of his hips to initiate the downswing, an unusual approach. If you wish to model Lehman's movement, practice by rotating over your right knee, keeping it stable, as you draw your club up on the backswing. When you shift into the downswing, use your left knee to initiate the rotation and the swinging movement. As you do so, you can shift the weight off your right leg. As your right knee is no longer under pressure, it may have a "collapsed" sensation. However, you should feel completely stable over the left leg.
The Stacking Strategy
During a standard downswing, you shift your weight from the right to the left side of your body. By contrast, for the "stack and tilt" swing variation, you begin with your center of balance "stacked" over the left foot. If you usually have difficulty maintaining weight on your right side, this alternative movement may prove more effective. Just as for a standard downswing, you rotate your hips and finish with the right leg relaxed and loosely bent.
Warnings and Additional Considerations
Technically, the downswing only refers to the segment of your swing when your club is cutting downward, until it makes contact with the ball. Therefore, for much of the downswing, you still have some of your weight on your right side. If you feel that your right leg is collapsing too early, as opposed to a smooth shift of weight toward the left, then you may need to work with a coach to identify problems in your form. For example, if you lack sufficient flexibility in your hips, you may not be rotating or shifting your weight properly.

How to Team Rope on Tall Horse?

2012-01-20T20:38:00.000-08:00

Clay Cooper, seven-time World Champion team roper, said it all in 45 seconds when asked to give advice to folks who love the sport: “It takes hard work and dedication,” he declared. Cooper stresses the importance of teamwork, persistence and never giving up while competing in the rough and tumble sport that is composed of two-person teams -- the header ropes the steer’s head while the heeler wrangles the hind legs. Working together spells success and safety. Having the right horse and the right partner makes things doubly enjoyable.
The Right Horse For the Right Job
You already know that “taller is better” in team roping and if you’re lucky enough to own or ride the American quarter horse, you’re at an advantage in the height department. Pick the tallest of two if you ride the heading horse for plenty of maneuverability and give the heeling horse -- the quick, agile steed -- to your partner. Understand the importance of your horse’s physicality, too. Texas A&M University veterinarian Robin M. Dabareiner stresses the importance of keeping tabs on hooves. “… heading horses are 20% more likely to be lame in the right front foot, while heeling horses are 15% more likely to be lame in the left front.”
Practice Makes Perfect
You and your partner can ride like the wind, take down a steer in record time and fill a wall with blue ribbons and trophies, but if you allow your success to lull you into a false state of complacency and don’t practice, those kudos could be short lived. Your practices should include working on your timing, coordination following the steer’s entry into the arena, strategic pursuit and first rope contact by the header seeking to accomplish the sport’s three legal catches. The hand-off to the heeler must be synchronized to make quick work of roping the hind legs. The key to success is endless practice to fine tune your timing so that you and your partner are always on the same wavelength.
Let Your Partner Do His Job
Historically, team roping got its start on cattle ranches before it was adopted by the rodeo circuit and became a two-person sport. There’s no disputing the importance of the partnership, and each member has a distinct role to play during a team-roping exercise or competition. Focus on your role as the header or heeler so that you don’t impede your partner’s ability to accomplish his end of the bargain. Infringe on his responsibilities and you risk more than just an argument when you get to the barn -- you could also be assessed a penalty.
Avoid the Blame Game
You work and practice to be at your most competitive, but nothing drags down a team’s spirit more than playing the blame game. Whether an unfortunate, wrong move costs your team a fast rope or a penalty puts you and your buddy on a road to elimination or disqualification, focus on your friendship, not the incident. Talk it out. Don’t wait or the issue could grow larger than the header horse, putting your ability to work harmoniously in jeopardy.
Respect the Judges
Once the object of your roping exercise is within your control, even a performance that you and your partner deem picture perfect could earn a bad call from a judge. Penalty seconds may be added because the steer didn’t get off to a good start or a hind leg was improperly roped. Worst-case scenario of all: You perform seamlessly but your partner is tagged as a result of the sport’s separate judging practices. The judge rules in more ways than one, so take bad calls in stride and use the experience to increase your professional wisdom, too.

Altitude and Tennis Game

2012-01-19T23:13:00.000-08:00

While the rules and style of play in tennis do not change with an increase or decrease in altitude, the amount of air resistance does change. As a result, high altitude courts that are found in Denver and other high altitude cities often use high altitude tennis balls to offset the overall change in altitude.
Air Pressure
An increase in altitude directly correlates to a decrease in air pressure. When a tennis ball is hit through the air, the air pushes against the ball, slowing down its speed. With an increase in altitude, there is a direct decrease in air resistance, resulting in faster returns, serves and hits. To compensate, some tennis courts in high altitude regions move indoors, pressurizing an indoor facility to restore it to a higher level of air resistance.
Tennis Balls
In addition to pressurized tennis courts, tennis ball manufacturers have created both high-pressure and low-pressure tennis balls. To compensate for an increase in altitude, the high-pressure tennis ball has a bigger diameter, resulting in more surface area being exposed to air pressure. This increase in size balances out the air pressure, allowing the ball to hit and bounce in the same way that it does at a regular altitude. While high-altitude tennis balls are designed to compensate for this pressure change, large amounts of topspin on the ball can result in more severe movement than at a regular altitude.
Conditioning
Aside from changes in ball velocity and size, a change in altitude will affect your entire body. As a result, your training and conditioning will have to change in order to compensate for the new altitude. At higher altitude levels, there is a decrease in oxygen levels, making it harder to breathe in high-endurance sports that require consistent oxygen consumption. During weeks of training, your body will begin to produce more red blood cells, helping to bring oxygen from your lungs to your muscles. As a result, it is best to train for several weeks in a high-altitude area before a tennis competition.
Caution
A change in altitude will directly affect your body, potentially resulting in altitude sickness and trouble breathing. As a result, it is important to talk to your doctor to make sure you are healthy enough to play tennis at a high altitude. If you feel light headed or dizzy while playing, stop playing and sit down. As a safety precaution, spend a week or two in a high-altitude region before engaging in physical activity. This will help your body adjust prior to putting excessive strain on it.

How to Properly Throw in Baseball?

2012-01-19T23:12:00.000-08:00

The ability to transfer the baseball to your throwing hand from your glove in a smooth and quick motion can make the difference between a runner being out or safe. Whether you are a middle infielder turning a double play or a catcher trying to throw out a base stealer, much of your success depends on the exchange of ball from glove to hand. Following a few basic guidelines will help you get rid of the ball in a hurry.
Two-Handed Catch
Step 1
Move toward the baseball as it comes to you, if you have the opportunity.
Step 2
Extend your arms toward the ball. Open your glove and hold your throwing hand above the glove, with the heels of your palms almost together.
Step 3
Trap your throwing hand over the ball as it deflects off your glove. With practice, you won't have to even close your glove on the ball.
One-Handed Catch
Step 1
Pull your glove to the middle of your body after making the catch on throws or plays in which you have to reach for the ball and can only use one hand.
Step 2
Turn your glove so the open pocket and ball point in toward your body.
Step 3
Reach your throwing hand into the glove to retrieve the ball. Don't flip the ball from the glove to your hand or you may bobble it.

How is Long Home Run is Hit?

2012-01-19T23:11:00.000-08:00

Hitting the ball over the fence in baseball is not often a matter of desire. Hitting a long home run and watching it fly past the outfield wall is a goal that many players have since the first time they pick up the bat. The ability to hit home runs comes from hand-eye coordination, timing, developing a consistent swing, strength and finding the proper pitch to hit. Without any of these factors, most hitters would not be able to hit long home runs.
Step 1
Swing a bat that you can use without struggling. Some hitters think that if they swing a heavy bat, they will put more force behind the ball and hit it farther than they could with a lighter bat. The key to hitting the ball for distance is bat head speed at the time of impact. A batter has to find a bat that he is comfortable with and can swing through the ball quickly.
Step 2
Place the majority of your weight on your back leg as you set up in the batter's box. As the pitch comes in and you start your swing, shift your weight to your front side during the process. If your weight is on your back leg to start, you will get more of your weight and momentum heading to and through the ball throughout the swing process.
Step 3
Keep your head still and focus on a spot slightly below the center of the ball if you want to drive the ball for power and hit a long home run. Bring your hands down and through the ball with a level swing. You may actually want to hit the ball with a slight downward stroke if you can make contact just below center. This will cause the ball to rise after contact and it will also create a backspin that will help the ball fly for greater distance.
Step 4
Follow through fully after you make contact. When you are trying to hit the ball hard and have it fly over the fence, you must maintain your bat speed as long as possible. If you don't follow through, the result will likely be a short fly ball or pop up. Many hitters want to see the results of their swing and will stop short, preventing them from hitting the ball hard. Drive your hands to and through the ball and get a full hip turn before dropping the bat and looking for the ball.

Must Developed Baseball Skills

2012-01-19T23:10:00.000-08:00

Baseball requires a high degree of skill to play well. Athletic ability will help a player compete with other top players, but the specific skills of hitting, throwing and catching the baseball require significant work and practice to acquire. Many of the top hitters in the game don't have a tremendous speed or strength, but they all have a high-level of eye-hand coordination.
Hitting
Hitters who can drive the ball over the fence, such as Babe Ruth and Hank Aaron, are lionized, but many hitters who don't hit frequent home runs can be just as important to their teams. Hitting the ball consistently takes timing, hand-eye coordination and confidence. These skills are developed through regular batting practice. Hitters must be balanced when standing at the plate and drive their hands through the ball with all their strength and momentum behind their swings.
Fielding
Catching and fielding the baseball takes athleticism, aggressiveness, timing and coordination. Fielding ground balls requires the player to get to a spot on the field quickly, to get his body in front of the ball and to catch it out in front of him. Catching fly balls takes speed, timing, anticipation and coordination. Fielders need to catch hundreds of ground balls and fly balls in practice to learn how to field consistently.
Throwing
Throwing the ball well requires arm strength, balance and timing. The shoulder is a delicate part of the body and the four muscles of the rotator cuff that allow the baseball to throw the ball overhand can be damaged easily. Baseball players must build the strength in their arm by throwing regularly with the proper technique. That means players must step toward the target when they throw and must get their momentum traveling toward their target.
Base Running
This is one of the skills that many players and coaches overlook. Having speed alone does not make one a good base runner. Speed helps, but understanding the route to run, the arm strength of opposing outfielders and the game situation are more important skills than flat-out speed. A good base runner will listen to advice from coaches on the base paths, but will make the final decisions whether to run or stop based on his knowledge.

3 Ways to Increase Baseball Pitching Speed

2012-01-19T23:07:00.000-08:00

Watching major league baseball, you might have noticed most pitchers can throw a fastball at speeds that register more than 90 mph on the radar gun. If you watched a third baseman field a ground ball, you might have noticed he can throw the ball across the infield and get a speedy runner out at first base. A baseball must spin through the air to attain velocity. You can increase velocity by developing arm strength and using the correct grip and release.
Arm Strength
Step 1
Increase your velocity by throwing a weighted training ball to develop arm strength.
Step 2
Refer to a training chart and determine the weight of training ball for a particular age group. Regulation baseballs weight 5-1/2 oz. Typically, people ages 15 to 17 should use a 10-ounce training ball. Ages 18 and older should use a 12-ounce ball.
Step 3
Establish a target that's 10 paces away, such as a backstop or a block wall.
Step 4
Throw the weighted ball as hard as you can the first time. Throw it easily the second time. Continue throwing as you alternate hard and easy throws until you have thrown 40 times. Repeat the weighted-ball training on alternate days to allow your arm muscles to rest and develop strength.
Grip and Release
Step 1
Establish a target that's 20 paces away. The target might be a backstop or another player wearing a baseball glove. Your goal is to throw the baseball with velocity and hit the target at waist level.
Step 2
Grip the baseball with two fingers across one of the stitched seams and your thumb against the opposite side of the ball.
Step 3
Stand sideways to the target with your throwing arm away from the target and your weight on that leg. Bring your throwing arm back, bend your elbow, and hold the ball at head-height. Extend your other arm toward the target.
Step 4
Take a step toward the target with your front foot. Swing your front arm straight down in a fast swimming motion and throw the baseball hard, ensuring that you point the two fingers at the target as you release the ball.
Step 5
Notice whether the ball landed short of the target or sailed high. If the ball landed short, you released it late because your grip was too tight. If it sailed high, your grip was too loose, causing the ball to leave your hand early. Continue to practice throwing as hard as you can until you hit the target consistently. Rest when your arm gets tired.
Distance Throwing
Step 1
Increase your arm and shoulder strength by throwing the baseball long distances. Establish a target that's 60 paces away or stand 10 feet behind second base and use home plate as a target. You can ask a player with a glove to be your target.
Step 2
Grip the baseball as before, with two fingers across a seam and your thumb against the opposite side of the ball.
Step 3
Take several short quick steps toward the target as you bring the baseball back and extend your other arm toward the target.
Step 4
Gauge your steps, plant your front foot directly in line with the target and throw the ball as hard as you can. If necessary, adjust your grip so the ball hits the target. Throw the ball long distances 20 to 30 times on alternate days.

Things to Know About Baseball Count

2012-01-19T23:03:00.000-08:00

Working the count gives batters the edge against pitchers, creating a better chance to see the pitch they want to hit, a bad pitch that they can hit or a string of bad pitches that results in a walk. Being able to work the count in your favor is a skill that's acquired with lots of practice. Working to a favorable count takes a good eye and lots of patience, as well as increased control of your swing.
Step 1
Don't swing at the first pitch, regardless of its location, and re-enter the at-bat with the mindset to see a strike before swinging. According to the Baseball Analysts, the odds of putting the ball in play increase dramatically the deeper you work into the count.
Step 2
Select your first pitch to swing at with extreme caution. If a pitcher is wild, this will work to your advantage. A walk is as good as a hit, and if a pitcher throws four straight balls, head to first base with your head held high.
Step 3
Foul off any pitches that are close to strikes. This is easier said than done, but as the count approaches two strikes, you do not want to strike out.
Step 4
Stare the pitcher down and crowd the plate to force the pitcher to throw inside, or eliminate that half of the plate if the pitcher has fear.
Step 5
Take any pitch that is for obviously out of the strike zone. Your goal is to work the count and see the pitch that you want to hit.
Step 6
Watch the spin on the baseball from the second it leaves the pitcher's hand. Over time, you will be able to identify the spin on a breaking ball as it moves out of the strike zone. Leave these tricky pitches alone.
Step 7
Drill the pitcher's first mistake pitch -- a fastball over the heart of the plate or a hanging breaking ball -- as hard as you can.

Things to Know About Baseball Subconsciousness

2012-01-19T23:02:00.000-08:00

Baseball is a long game with significant periods of inaction. When a ball is put into play, the play might last three seconds on a quick line drive or as long as 15 seconds on a play involving several throws. However, between those plays are long periods where players can think about what has happened in the game, what will happen next in the game or why something didn't happen in a game. This can keep a player from concentrating on the task at hand and cause slumps and poor play.
Hitting Issues
Swinging the bat and making contact with the ball is largely a matter of practice and developing muscle memory. Ted Williams is often referred to as the best hitter in baseball history and he said the task of putting a round bat on a round ball and doing it consistently was the most difficult thing to do in sports. The best players hit .300, which means they fail seven times out of every 10 at bats. However, hitters can go through hot streaks and slumps. When a hitter slumps, he can study his swing and try to figure out what is going wrong. Instead of seeing the ball come out of the pitcher's hand and reacting to it, many thoughts are racing through the hitter's brain and he is thinking instead of hitting. This can make a slump last longer for some hitters, who become so overwhelmed by a slump that they lose their ability to hit the baseball hard for long periods.
Fielding Issues
Some baseball players will develop poor habits throwing the ball and find that it is impossible to make a simple throw from point A to point B. One of the most well-known examples of this was former Dodger second baseman Steve Sax, who suddenly lost the ability to throw accurately from second base to first on a ground ball. This is one of the easiest throws in the game, but Sax developed a case of the "yips" in 1983 and started to struggle with this throw and the problem continued at various points in his career. This problem also afflicted former All-Star Chuck Knoblauch while he played with the New York Yankees.
Pitching Problems
Pitchers face their own issues. The key to any pitcher's effectiveness is command and control when on the mound. Command means being able to throw each pitch in his repertoire with effectiveness. Control means being able to get that pitch over the plate. However, some pitchers will lose their ability to command and control their pitches. In 1971, Steve Blass was an effective pitcher for the Pittsburgh Pirates who won a key World Series game over the Baltimore Orioles. By 1973, he could no longer get the ball over the plate. He had no physical injuries, yet his ability to throw the ball over the plate disappeared and he appeared to be lost on the mound. He was never able to regain his form and his career ended in 1975.
Team Issues
A subconscious problem can exist for a team and not just a player. Sometimes jinxes exist in the collective minds of an organization and can result in a feeling of failure or a black cloud that exists over a franchise. The Red Sox were afflicted by the "curse of the Bambino" for many decades while the Cubs have had to live with the dreaded "Billy Goat Curse" for years as well. When the Red Sox sold Babe Ruth to the Yankees, Ruth allegedly placed a curse on the Red Sox saying that they would never win a World Series again. The Red Sox did not win a World Series after their 1918 victory until 2004. The Cubs have not won a World Series since 1908 after goat owner Sam Sianis was refused admittance to Wrigley Field with his goat and allegedly cursed the franchise because of this slight.

What to Know About Home Run With Wiffle Ball?

2012-01-19T23:01:00.000-08:00

Trying to hit a home run in Wiffle ball presents different challenges than trying to hit a home run in traditional baseball. Since the Wiffle ball is much lighter and is affected by the wind much more than a baseball, technique is perhaps more important than power when you try to hit a home run. According to the official Wiffle ball rules, the home run fence sits 60 feet away, but may sit as far as 100 feet from home plate. This distance is much closer than a baseball fence, but the degree of difficulty makes up for that short fence.
Step 1
Assume a comfortable stance at the plate. Spread your feet apart for good balance because a balanced stance will help you adjust to pitches of different speeds and those that reach different locations around the plate. Keep your hands near your head as you would in baseball, since hitting a Wiffle bat a long distance is based almost entirely on the timing of the bat rather than the power you generate.
Step 2
Wait for the ball to reach the plate, rather than attacking and trying to pull the ball. Wiffle balls travel significantly slower than regular baseballs, and to generate any power on the ball, you need to strike the most surface area of the ball that you can. If you reach out for a ball, there is a better chance that you will hit the top or bottom of the ball. That will most likely keep the ball from traveling far enough for a home run.
Step 3
Swing smoothly through the ball, focusing on making contact with your arms fully extended. A quick, compact swing that many baseball players use effectively will not generate the same power in Wiffle ball. Focus on hitting the outside of the ball, and that will aid you in hitting the entire ball. Swing with a slight uppercut so that you can elevate the ball for more distance, but not so much that the ball gets caught in the wind. Your best bet to hit a home run in Wiffle ball is with solid contact and driving the ball over the fence, rather than lofting it.
Step 4
Roll your wrists over after making contact, and follow through like a baseball swing. If you cut your swing short, you prevent the bat from generating the power of which it is capable. The more you practice, the more you will learn how to adapt your swing to adjust to a lightweight Wiffle ball, as well as the movement the balls as they approach the plate.

Things to Know About Baseball Tie Breaking Home Run

2012-01-19T23:00:00.000-08:00

A tie-breaking home run remains one of the most exciting plays in baseball. The end result of a tie-breaking home run, however, depends on which team hits the home run and the scenario in the game. Tie-breaking home runs in the ninth or extra innings can sometimes end a game, but scenarios do exist where the game continues afterward.
Ending a Game
If a member of the home team hits a tie-breaking home run in the bottom of the ninth inning or in extra innings, the game ends immediately with the home team winning. If a member of the visiting team hits a tie-breaking home run in the top of the inning, the home team still has a chance to bat. The inning continues for the visiting team, however, as it has the chance to score as many runs as possible before the home team bats.
Touching the Bases
The batter must touch all of the bases for the home run to count. If the player fails to touch all of the bases, he does not receive credit for the home run. In some circumstances, missing a base can prevent a team from scoring other runs, as the umpire will call a player out if he misses a base and then touches another.
Number of Runs Scored
On a game-winning base hit, only the tie-breaking run counts toward the score in the bottom of the ninth or in the bottom of an extra inning. If a player hits a home run, however, every player who crosses the plate counts for a run. Therefore, without a home run, a home team can win a game only by one run in extra innings. With a home run, the home team can win an extra-inning game by as many as four runs.
Grand Slam Single
During the 1999 Major League Baseball playoffs, Robin Ventura of the New York Mets hit a game-winning home run with the bases loaded in the 15th inning of a game against the Atlanta Braves. On the play, teammate Roger Cedeno scored from third base, but Ventura's teammates grabbed him in celebration before he could round the bases. Despite the fact that Ventura hit a grand slam, only the first run counted because Ventura failed to touch home plate. In the end, the scorekeeper awarded Ventura a single on the play and only one of the runs counted. Luckily for the Mets, they needed only one run to win the game.

Things to Know About Baseball Change Up Pitching

2012-01-19T22:59:00.000-08:00

Close your eyes and you can hear the sounds of the ball park. The crack of the bat against ball, the sizzle of the hot dogs on the grill and the snap of a fastball against the catcher's mitt. Then there's the sound of silence. That's not a pause in the action -- it's the sound of a change-up nestling into the catcher's mitt. It might be silent in sound, but it speaks volumes in effectiveness.
Timing
Hitting a baseball is one of the most difficult tasks in all of sports. The best hitters usually have an average of slightly over .300, meaning they fail nearly 70 percent of the time. Pitchers use the fastball, curve ball, slider and change-up to both overpower and confuse the batter. The change-up is a pitch that is significantly slower than the fastball. When a pitcher throws a 95 MPH fastball and follows with a change-up that is 10 MPH slower, the batter's timing is challenged. Most hitters will swing early on the change-up and either miss the ball or hit a weak ground ball when it is thrown effectively.
Grip
Pitchers use different grips when throwing a change-up or a fastball. When a pitcher throws a fastball, he holds the ball with his fingertips across the laces. With the change-up, he holds the ball deep in his palm and with the laces. The pitcher uses the same arm motion as he does with the fastball, but the ball comes out slower.
Additional Movement
In addition to coming into the plate at a slower speed, a pitcher can also get additional movement on the change-up by the pressure he uses with his middle finger on the baseball seam. The pitch will tail low and inside to a right-handed batter and low and away to a left-handed batter. The movement makes it difficult for the batter to make solid contact even if he is not fooled by the slowness of the pitch.
Top Change-up Pitchers
Greg Maddux, who pitched largely for the Chicago Cubs and Atlanta Braves between 1986 and 2008, was one of the top pitchers in baseball. Maddux excelled at using his change-up as his most effective pitch throughout the majority of his career. Pedro Martinez had a dominating fastball during the prime of his career with the Montreal Expos and Boston Red Sox and he used the change-up to confound batters further. San Francisco's Tim Lincecum features the change-up in his repertoire and he helped lead the Giants to the 2011 World Series title with it.

Things to Know About Baseball Tagging

2012-01-19T22:58:00.000-08:00

Tagging in baseball refers to touching the runner with the ball while he is not standing on a base. The concept of tagging a runner is not complicated, but you should follow the proper procedure to ensure the ball stays in your glove and the play is completed.
Second or Third Base
Step 1
Straddle the base so that when the runner slides in he won't slam into your shins or ankles. Follow the ball into your glove to ensure a clean catch.
Step 2
Drop your glove down in front of the base and hold it there so the runner slides into it. After tagging the runner's feet, pull your glove away as his feet make contact with the bag to lessen the chance of the ball being knocked loose.
Step 3
Sweep your glove down toward the edge of the base quickly if the runner is already into his slide once you've received the ball. The quick motion with your glove will sometimes get you a favorable call from the umpire on a really close play.
Home Plate
Step 1
Position your feet so your left leg is on the left hand side of the plate. This might deter the runner from trying to slide into your shin guard.
Step 2
Catch the ball in your glove and immediately reach into the glove and grab the ball with your throwing hand.
Step 3
Hold the ball inside your glove and bend your knees to lower yourself in case of a collision.
Step 4
Tag the runner with the back of the glove as he runs by or slides in. Turn your body away if possible as the tag is made to absorb some of the impact.

How to Develop Kickball Drills?

2012-01-19T22:55:00.001-08:00

Like baseball, kickball is a team sport that requires running, catching and throwing skills. However, it has two key differences. You use a large rubber ball and you have to be able to kick it. Improve your game by familiarizing yourself with the rules and the basics of team play. Then you can do drills and play games to hone your kickball skills. Keep in mind that some kickball leagues, especially those with drop-in games for teenagers or adults, emphasize the social nature of the game more than its competitiveness.
Step 1
Watch people playing kickball. You can get a sense of different approaches to kicking and fielding the ball.
Step 2
Play several games of kickball. This is the best way to learn and develop team skills. Try different positions in the outfield so you develop diverse skills.
Step 3
Perform running drills. You spend more time base running and running to field balls in kickball than you do kicking. Improve your ability to do quick turns and sprints by running slalom-style through cones.
Step 4
Practice ball-handling skills. Use the kickball for an informal game of soccer to become more familiar with how the ball responds to your kick. With a teammate, throw and catch a kickball from close range and gradually increase the distance. Kick the ball to each other to practice fielding and catching fly balls.
Step 5
Act as a referee for a kickball game. Watching players compete will deepen your understanding of the skills it takes to play kickball well.

4 Things to Know About RBI Scoring in Baseball

2012-01-19T22:55:00.000-08:00

RBI is a baseball statistic that stands for runs batted in. It is an offensive stat that is used to illustrate how a hitter performs at the plate when runners are in scoring position. The maximum number of RBI you can get in a single at-bat is four. You can be credited with an RBI a various ways, but each one has to do with runs being scored as a result of your actions while at bat.
Step 1
Hit the ball when you are at bat so it lands safely in the playing field and a runner scores from third, second or first on the play.
Step 2
Hit a fly ball that is caught for an out with a runner on third and less than two outs. The runner waits on the base until the catch is made and then scores before being tagged at home plate.
Step 3
Draw a walk while at bat with the bases loaded. Proceed to first from the base on balls. All the runners move up one base, including the runner on third, who will score a run.
Step 4
Hit into a fielder's choice play with less than two outs that results in a run being scored. One example of this occurs when a ground ball is hit to the shortstop while a runner is on third. If the shortstop throws the batter out at first, the runner on third will usually be able to score. That counts as a RBI for the batter.

What to Know About Overhand and Whip Pitching Techniques?

2012-01-19T22:54:00.000-08:00

Elite overhand pitchers throwing consistently throw for greater velocity than the best "submarine" pitchers using a whip delivery. Pitchers can drop down from overhand to three-quarter deliveries or sidearm deliveries without losing too much velocity. But the whip delivery is used to create ball movement rather than velocity. Top submarine pitchers developed excellent sinkerballs, sliders and curveballs with this motion.
Overhand Vs. Whip Motion
As pitching instructor Steven Ellis notes on his website, pitchers seeking better velocity should master the standard overhand delivery instead of the submarine motion. But with the whip motion, it is easier to put movement on the ball and easier to keep the ball low. Given the scarcity of submarine pitchers, that motion is often deceptive to hitters.
Power Pitchers
Major League Baseball features dozens of overhand pitchers capable of throwing fastballs from 97 mph to 100 mph. Cincinnati Reds pitcher Aroldis Chapman is the reigning speed king with a 105-mph pitch to his credit. Longtime pitching coach Tom House believes pitchers will continue gaining velocity with this motion. "I don't buy into the hard-core statement that the human arm can only handle so much," House told "The Record" newspaper in 2011. "The body will accommodate and adapt to what you ask it to do, if it's done in allowable intervals."
Chad Bradford, Submarine Master
Chad Bradford has been baseball's best submarine pitcher for the past decade. He developed the pitch out of competitive necessity in high school, and it carried him to a major league career. His fastball tops out at 85 mph -- about 20 mph less than Chapman's best fastball -- but he can make batters look silly with his breaking pitch. Like former submarine specialists Dan Quisenberry and Kent Tekulve, he is a finesse pitcher in a power sport. "I don't throw 95 miles an hour, and when you don't do that, it's easy to start doubting yourself," Bradford told "The New York Times" in 2006 . "You get lost a little bit. You remember that at one point, you weren't considered good enough for your high school team, and it comes back in little ways."
Japanese Submarine Tradition
The Japanese major leagues were once heavily populated with submarine pitchers. "In my time, it grew out of necessity," Japanese pitching legend Hisashi Yamada told "The New York Times" in 2009. "Every pitcher was a starter, and the submarine style largely was taught either to pitchers who were thought of as having less durable arms because it was seen as a way to preserve them, or to guys who had poor control. Now, relief specialists and surgeries take care of most of that, and there simply aren't people around to teach it to youngsters anymore." More recently only a few pitchers in that country have used the style. Pitchers are seeking greater velocity with the overhand motion.

How to Reduce Shoulder Popping Out of Socket While Baseball Batting?

2012-01-19T22:53:00.000-08:00

Shoulder instability can occur when the structures surrounding the ball-and-socket joint of the shoulder become lax or overstretched. Activities that require repetitive overhead motion or force during range-of-motion movement, such as pitching or swinging a bat, may make your shoulder joint susceptible to injury and predispose you to suffering a dislocation.
Instability, Subluxation and Dislocation
With shoulder instability, the supporting structures around the joint, including the tendons and ligaments, become loose or stretched, allowing the ball joint to move too loosely in its socket. If you feel like your shoulder may slip out of joint when swinging a baseball bat, you may simply have lax supporting structures. If your shoulder temporarily slips out of its socket, then slips back, you may have a subluxation. If the joint slips out of the socket entirely, you have a dislocation.
Symptoms
Shoulder instability may result in shoulder pain, arm or shoulder weakness, a feeling of looseness in your shoulder, abnormal movement of your shoulder or numbness in your arm. Dislocations are characterized by deformity, severe pain, and swelling or bruising. A feeling of your shoulder coming out of its socket before returning to its normal location may indicate subluxation and may predispose you to a future dislocation.
Risk Factors
Shoulder instability can be caused by repetitive injury, certain athletic activities, such as baseball and especially pitching, gymnastics, weightlifting and volleyball, as well as a congenital collagen disorder or other familial predisposition. Shoulder instability can occur after a dislocation and may be acute, developing immediately after an injury, or chronic, developing slowly over a long period of time. Some people develop instability with no previous risk factors. Improper technique while playing sports can contribute to instability.
Treatment
Chronic instability may be treated nonsurgically by modifying behavior that aggravates symptoms, using nonsteroidal anti-inflammatory drugs and strengthening the shoulder muscles. If you have dislocated your shoulder, your doctor may try to put the joint back in place using closed reduction, a noninvasive procedure involving gentle manipulation. In some cases, severely stretched or torn ligaments or a dislocation that resists reinsertion may need surgery to repair internal damage. You may need to immobilize your shoulder in a sling for several weeks before attempting rehabilitation.
Prognosis
Young athletes who experience a dislocation tend to develop chronic instability. Early treatment, including a period of rest and shoulder-strengthening exercises, can help prevent recurrences. If you did not incur major damage the nerves or tissues, you should regain the full use of your shoulder. The prognosis after a surgical intervention is usually good.

Things to Know About Baseball Pitching Loops

2012-01-19T22:51:00.000-08:00

Forearm looping, often referred to as looping, affects many pitchers and causes injuries and a significant decrease in the effectiveness of their pitches. Pitching a baseball causes stress on the four small muscles of the shoulder that make up the rotator cuff. Most pitchers are aware of the delicate nature of the joint and how frequently injuries can occur. They might alter their delivery -- consciously or unconsciously -- and lose effectiveness or suffer a different injury as a result.
Ideal Pitching Release
When a pitcher has an ideal release, his arm will come straight over the top in a full overhand delivery. This will provide leverage and force and give the pitcher an outstanding fastball. However, when the pitching plane is flat and the pitcher does not come over the top, it can lead to a loss of velocity and lead to arm injuries.
Flat Arm Plane
Pitching analyst Chris O'Leary has been studying pitchers with long careers and proper mechanics and compared them with pitchers who have had serious arm injuries throughout their career. One of the key factors, according to O'Leary, is that pitching with a flat arm plane leads to injuries and a loss of velocity on the fastball. When the forearm is vertical and above shoulder height, pitchers tend to stay healthier. Having a flat arm plane while pitching -- the arm is not above shoulder height -- is known as looping.
Causes
Many big league pitchers have sound mechanics throughout their development. They are usually the most impressive pitcher on their high school team, college team or minor league team. However, when they have some kind of difficulty in the Major Leagues, they might alter their delivery. If that means a change in the release point and the way the arm gets to the release point, the pitcher might start looping his arm and causing additional problems.
Types of Injuries
Some of the arm injuries that are associated with looping include ulnar nerve damage, shoulder injuries, elbow problems and numbness in various areas of the throwing arm. Pitching injuries can be devastating because they can lead to surgery and long periods of inactivity. Pitchers might be on the injured list and unable to pitch in competition for a year or more when they suffer a pitching motion-related injury.