Stretches to Boost Your Weightlifting Routine

Stretching is an important part of any weightlifting routine. It lengthens tendons, gives you a wider range of motion, loosens joints, and prevents injury. Here are some stretching basics to add to your workout routine.

Pre-workout Stretches

Pre-workout stretches are called dynamic stretches. Dynamic stretches are stretches where you are moving quite a bit. This warms up your muscles while stretching them. Warm muscles are less prone to injury and gain muscle faster.

For example, one dynamic stretch is doing windmills with your arms.

Twisting your trunk while swinging your arms from side to side is also a great dynamic stretch that warms up your arms and core.

Post-workout Stretches

Post-workout stretches are called static stretches. Static stretches are less active than dynamic stretches because after your workout your muscles are warm and can stretch better. This is the time to really stretch your muscles to the limit.

Work on trying to touch your toes. Touching your toes is a great static stretch that works out several different muscle groups. If you are not very flexible, reach towards your feet as far as you can, and reach a little more each day. If you are already flexible, try working on laying your hands flat on the floor, palms down.

The Swan Lift is another static stretch that works many different muscle groups. Lay flat on the floor, reach behind you, and grab your ankles. Lean your head and chest back. Hold this position for a few seconds until you feel the "burn," then release.

Use these dynamic and static stretches as part of your everyday weight loss plan to become more fit and flexible like No Nonsense Muscle Building review, and you may find that you have less stress than ever.


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Strength Training ~ How Young is too Young?

Many parents are concerned about youth strength training for their children. They are concerned that lifting weights too early can be dangerous for their child. Strength training can be a great way to improve endurance, muscle tone, and general strength. But because their bodies are still growing, it's even more important to start slowly and use proper form. Gradually increase the weight that they lift and avoid very heavy weight. Youth strength training leads to better muscle tone and definition as well as increased energy and improved focus.

Aerobics are essential. Doctors recommend an hour a day of moderate to vigorous activity. On lifting days that can be shortened to 20-30 minutes but not left out entirely.

Powerlifting, competitive weightlifting, and bodybuilding are not recommended for people in their early teens who are still growing. Growing bones, joints and muscles can be injured by these types of activities. This does not mean you can not begin strength training.

Before the onset of puberty you can train to get stronger but you will not see your muscles get very big yet. That is because your body hasn't started making the hormones needed for your muscles to grow in response to lifting weights.

It would be a good idea to get seen by a doctor to make sure that your body is cleared for any new vigorous activity.

Youth strength training has different concerns than other levels of strength training. So build up more gradually to heavier weights. Start off with body exercises that do not require weights. Push ups, sit ups, and pull ups are great. Let your body get used to the increase in activity. Progress to a small amount of weight. Don't lift too much right off the bat because you will be sore when you wake up the next day. The pain may be even worse 2 or 3 days after the workout because of something called delayed-onset-muscle-soreness.

Make sure there is always someone with you when you lift weights. This is true for free weights and machines. This person can supervise your technique and spot you during lifts. This is not only important for youth strength training but for all weight training levels. Even experienced lifters use spotters to help them with their heaviest lifts. This is important if the weights could land on your body if you had to drop them. Imagine being pinned under a heavy bar during a bench press. It can be scary and dangerous. So never lift without a spotter.

Because your body is still developing you want to be careful not to damage your bones, joints, or tendons. If you lift too much too fast you can damage these important body parts. Stop whenever you feel pain or if something feels abnormal, or if you feel a "pop" while lifting weights. Be checked by a doctor is this happens. You may need to adjust your workout, work on proper technique, or stop lifting all together while your body heals. So be careful and listen to your body. Youth strength training is only going to help you if you don't abuse your body.

Most fitness experts recommend training three times a week when you first start out. 20 minutes to one hour is best, including a warm up and cool down.

Always begin your workouts with a warm up activity. This can be brisk walking, jogging, or biking. 5-10 minutes is good. Cool down at the end of every workout by stretching all the muscles that you just worked. This helps to keep your muscles flexible and avoids injuries.

Don't work out two days in a row. I recommend working on your leg muscles on day 1, triceps, chest and shoulders on day 2, and back and biceps on day 3.

Each body part has many different exercises but you can start with the three basics.

Bench press, Squats and Push ups.

Just start with the bar to practice the proper techniques. Do three sets of 8-10 repetitions of each exercise. Start light and add a little weight with each set. If you can not complete 8-10 reps in good form then you are not ready to increase your weight.

Try to work every muscle in that one group by doing several different exercises for that one muscle group.

Before starting to lift weights prepare your body with a few weeks of non-weight exercises. Sit ups, push ups, and pull ups.

Strength train three times a week with a rest day in between workouts.

Warm up 5-10 minutes before workouts.

Avoid fatigue by keeping workouts under 45 minutes.

Work plenty of repetitions instead of maximum lifts.

Use proper technique with supervision. Improper technique leads to injuries.

Cool down 5-10 minutes after working out by stretching your muscles.

Now you're ready to move on to other muscle enhancing workouts.

If you would like to get more information about youth strength training guidelines and proper exercises to help your child develop a competitive edge as an athlete, please visit http://www.strength-training-coach.com







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Tips in Better Baseball Defense

Defense is as important as offense. Without better defense, your opponent can outlay your efforts and you will only go home frustrated because you can't do anything. Well perhaps not that you can't, but you lack what it takes to get the defense ball rolling properly. If you are an infielder, your position is very vital because you need to cover most of the entire field. You must have what it takes to put up the best infield defense.

1. You need the right attitude. You need to think and strive to be involved in every field out. Having this right attitude would include wishing and hoping all ground ball will be delivered right through your hands and will result in an out every minute you touch that ball hit. If you develop this right attitude in every game you will leave no room for errors and mistakes. Your team will have every chance to win the game. Your confidence will push you to the right direction and will have good attitude of thinking that you can throw the runner out no matter what it takes.

2. You need to have good perception. This would mean being able to read where the batted ball will go not only after the hit but also during the hit. You senses should always be alert and active for you to be able to know this. However, this is easier said than done. You need a lot of training not only to your physical abilities but also train your senses. But for a start, you need to practice this during your batting practice to have that first hand learning.

3. Learn how to have good rhythm with every ground ball. This is also quite a very hard but important role. Having that sense of timing to arrive where and when the ball will be is not an easy task. You should be flexible enough and fast enough or better yet faster than the ball itself. You can accomplish by practicing movement first by either going slow or going fast. You need to move. You need to be ready to go left, right, front or back all the time. There is no room for you to commit mistakes. Your position defines what you need to do.

4. Learn the good way of field mechanics. The major thing as an infielder should keep in mind is to be always in position, a ready position, no more, no less. You need to check every step you take. There are different mechanics for every infielder. It is different for each one depending on how they approach the ball. But whatever they may be they need to always be in the right position. That alone would take you a step higher in your play.

5. Have the plays right in your very own hands. You need to get that ball and make every play like yours. You should learn how to erase tension and feel comfortable with yourself because once you step on that field, there isn't time for you to read tips. You go out there and play, play with all your heart until you are going to explode. That is your role.

As an infielder you are required to make each play a success by putting your runner out. Anything less is not acceptable. You should be a very good sport at your own league. This alone and you will become a food infielder.

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Do You Understand the Language of Baseball?

If you've been around a baseball field for over 30 years, as I have been; you come to develop a new vocabulary that is unique to the game. Many people may be familiar with the classic baseball sayings, quotes, and monologues over the years, but few casual fans really know the chatter and language that is used in the dugouts and on the field.

I compiled a fun little list of some of the phrases and terms I have come across over my many years of playing and coaching baseball. For the purpose of protecting the ears of minors, I decided to keep out the profanities. Take a look and see if any of these phrases are part of your baseball vocabulary:


Throwing cheese- A pitcher that is throwing hard
Throwing BB's -- Pitcher who throws hard
Went deep- Hit a homerun
12 to 6- Describes a curve ball that drops straight down (references the numbers on a clock)
Big hammer- Throws a good curveball
Filthy stuff- Describes a pitcher with above average pitches and ability
Soft hands- Describes a smooth, effortless fielder
Jacked one- Hit a homerun
Throwing gas- Pitcher who throws hard
The bump- Describes the pitcher's mound
Doggin it- A player who is not playing as hard as he can.
Hands are bleeding- A hitter that was jammed on an inside pitch
In his kitchen- Getting inside on a hitter with a pitch
Has wheels- Describes a fast runner
Paints the corner or the black- Throwing a pitch right on the edge of homeplate for a strike
Fill his ear hole- Suggesting that a pitcher purposely hit a batter
Spin his cap- Encouraging a batter to hit a ball up the middle past the pitcher
Hit the bull- Something yelled from an opposing bench after the pitcher threw a wild pitch off the backstop (references Bull Durham)
Throwing seeds- Throws hard
Roll a pair- Turn a double play
Turn the page- Something yelled from an opposing bench after the pitcher makes several throws to first base, keeping the runner close.
He rakes- Describes a good hitter
Got lit up- Describes a pitcher who didn't pitch well and was hit hard.
Throwing leather- A player or players who are making great plays in the field
Has a hose or cannon- Describes a fielder who has a good arm
So there you go, now you can talk baseball too.


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Coach Steve Rau is a long time baseball instructor and co-founder of Play Ball Academy. He has been a part of championship baseball programs as both a player and coach for over 20 years. He currently helps hundreds of coaches and young ballplayers improve their baseball knowledge through online and offline instruction.

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Orgins of Baseball

Origins of baseball

The story that Abner Doubleday invented baseball in 1839 was once widely promoted and widely believed. There was and is no evidence for this claim, except for the testimony of one man decades after the fact, and there is a great deal of persuasive counter-evidence. Doubleday left many letters and papers, but they contain no description of baseball or even a suggestion that he considered himself a prominent person in the history of the game. His New York Times obituary makes no mention of baseball, nor does a 1911 encyclopedia article about Doubleday. (For more, see Abner Doubleday)

The distinct evolution of baseball from among the various bat-and-ball games is difficult to trace with precision. Oina, a very similar bat-and-ball traditional game played in Romania was mentioned for the first time during the rule of King Vlaicu Voda, in 1364. While there has been general agreement that modern baseball is a North American development from the older game rounders, the 2006 book Baseball Before We Knew It: A Search for the Roots of the Game, by David Block, argues against that notion. Several references to "baseball" and "bat-and-ball" have been found in British and American documents of the early eighteenth century.The earliest known description is in a 1744 British publication, A Little Pretty Pocket-Book, by John Newbery.[1] It contains a wood-cut illustration of boys playing "base-ball," showing a baseball set-up roughly similar to the modern game, and a rhymed description of the sport. The earliest known unambiguous American discussion of "baseball" was published in a 1791 Pittsfield, Massachusetts, town bylaw that prohibited the playing of the game within 80 yards (70 m) of the town's new meeting house.[2] The English novelist Jane Austen made a reference to children playing "base-ball" on a village green in her book Northanger Abbey, which was written between 1798 and 1803 (though not published until 1818).

The first full documentation of a baseball game in North America is Dr. Adam Ford's contemporary description of a game that took place in 1838 on June 4 (Militia Muster Day) in Beachville, Ontario, Canada; this report was related in an 1886 edition of Sporting Life magazine in a letter by former St. Marys, Ontario, resident Dr. Matthew Harris.[3] In 1845, Alexander Cartwright of New York City led the codification of an early list of rules (the so-called Knickerbocker Rules), from which today's have evolved.[4] He had also initiated the replacement of the soft ball used in rounders with a smaller hard ball.[5] While there are reports of Cartwright's club, the New York Knickerbockers, playing games in 1845, the game now recognized as the first in U.S. history to be officially recorded took place on June 19, 1846, in Hoboken, New Jersey[6], with the "New York Nine"[7] defeating the Knickerbockers, 23–1, in four innings.[8]


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Baseball

Baseball is a bat-and-ball sport played between two teams of nine players each. The goal of baseball is to score runs by hitting a thrown ball with a bat and touching a series of four markers called bases arranged at the corners of a ninety-foot square, or diamond. Players on one team (the batting team) take turns hitting while the other team (the fielding team) tries to stop them from scoring runs by getting hitters out in any of several ways. A player on the batting team can stop at any of the bases and hope to score on a teammate's hit. The teams switch between batting and fielding whenever the fielding team gets three outs. One turn at bat for each team constitutes an inning; nine innings make up a professional game. The team with the most runs at the end of the game wins.

Baseball on the professional, amateur, and youth levels is popular in North America, Central America, parts of South America and the Caribbean, and parts of East Asia and Southeast Asia. The modern version of the game developed in North America, beginning in the eighteenth century. The consensus of historians is that it evolved from earlier bat-and-ball games, such as cricket and rounders, brought to the continent by British and Irish immigrants. By the late nineteenth century, baseball was widely recognized as the national sport of the United States. The game is sometimes referred to as hardball in contrast to the very similar game of softball.

In North America, professional Major League Baseball teams are divided into the National League (NL) and American League (AL). Each league has three divisions: East, West, and Central. Every year, the champion of Major League Baseball is determined by playoffs culminating in the World Series. Four teams make the playoffs from each league: the three regular season division winners, plus one wild card team. The wild card is the team with the best record among the non–division winners in the league. In the National League, the pitcher is required to bat, per the traditional rules. In the American League, there is a tenth player, a designated hitter, who bats for the pitcher. Each major league team has a "farm system" of minor league teams at various levels. These teams allow younger players to develop as they gain on-field experience against opponents with similar levels of skill.

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Baseball Is It America's Favorite Pastime?

In case you missed, baseball is considered the national pastime here in the United States. Even after the sport's recent battles against use of illegal performance-enhancing drugs, baseball has quickly recovered from the fiasco, and the sport's popularity continues to remain high. Although it was controversially removed out of the summer Olympics, many people rank it as the seventh most popular sport in the world. While it's popular world-wide, the sport is most popular in the United States, Central and South American, and Eastern Asia.

One interesting aspect of attending baseball games is that every ballpark is different. In contrast with the highly regulated playing fields in other sports, each baseball field is unique from the others. Although the infield of the park must fit specific dimensions, the rest of the field can be configured uniquely.

There are a wide variety of customizations that take place in major league ballparks. The distance required for a home run varies between stadiums, and sometimes one side of the field is further back than the other. Some stadiums have higher fences than others, affecting the likelihood an athletic over-the-field catch. The discrepancy means that statistics aren't always effective in comparing players. A home run in one stadium may be an easy out in the outfield in a game played at another stadium.

For an avid baseball fan, finding a great ticket is an important part of making the most out of trip to see the big game. Some fans make pilgrimages to history stadiums such as Fenway Park, while others just look to support the local triple-A team, but there's definitely a strategy to finding the best seats in the ball park.

Some fans' dream seat would be right behind the fence, down at the home plate. After all, all of the action is right in front of you, and you can watch the plays unfold in front of you in real-time, without needing the aide of the giant scoreboard or a pair of binoculars. If you want to be in the prime seat for watching the ceremonial first pitch, or watching your team trot around the bases after a bottom of the ninth grand slam, then down behind the fence is the premier seat.

However, if you souvenirs are what you're after, it's necessary to rethink the seating strategy. Some sports memorabilia collectors carefully pick their spot outside of the stadium, waiting for player to hit a homer out of the ball park. For the purposes of this article, though, we'll focus our seating strategies inside the field.

When memorabilia collectors expect there to be a souvenir ball sent over the fences, they strategically pick their seat in the park, picking what they consider to be a "hot spot". This spot depends on which hand the batter uses to swing with. If an easy catch is what you're after, tough, foul balls are easier to come across. They'll still have some sentimental value without significantly raising you to another tax bracket.

Baseball continues to be a tremendously popular game for both young and old people alike. For those people of all ages, still looking to live an outlandish childhood dream of playing in the major leagues, experiencing the game from inside the ball park is a great way to live the dream and potential catch a souvenir.
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