Never Fear Hills AgainWritten by Mark Williams
Having run cross country in high school and college, I've seen a good number of hills. I'd begin a race in great sprits, but after a few hills I would fantasize about crossing finish line and resting. Even after many miles of training, and many hill-workouts, those hills in races always seemed to mentally drain me. This was case until I discovered a mental practice.Several weeks before starting cross country season of my sophomore year in college, I went away on a family vacation in mountains. It was great to think about incredible training that could be done there, but I had no idea what I would learn. While out on a run I came across bottom of a ski slope. Because it was late in summer there was no snow. Upon seeing mountain that lay in front of me, I thought, "Why not?", and turned off road and started up mountain. It was a grueling experience with some uphill stretches of at least 200 meters before any kind of resting plateau.
| | 8 Basketball Power-Dribbling DrillsWritten by Mark. S.
Most children first learn to crawl, then walk, and finally to run. Basketball requires players to not only effectively move their feet, but also to maneuver a basketball. Basketball players first learn to dribble basketball with one hand, then to alternate hands, and progressively to increase to more advanced dribbling. As a basketball player, a powerful and effective way to keep defenders on their toes and increase your threat as an offensive player is to develop an agile and quick dribbling technique. The power dribble can do this.A basic power dribble is when you dribble ball at a very intense rate. Maintain your normal form and posture. Use your muscles to thrust ball forcefully down, and then expect ball to quickly bounce back to your hand. The drills described below will help you gain confidence and agility to handle a basketball in a power dribble. This will help you run a fast break, cut through defensive, and outmaneuver your opponents. 1. Power crossovers - Power dribble in your right hand, then quickly bounce ball to your left hand. Power dribble with your left for a few seconds before bouncing ball back to your right hand. 2. Dribble blindfolded - Wrap a cloth around your head as a blindfold, or you could simply close your eyes...no peeking. Power dribble a ball for at least 60 seconds. This drill helps you enhance your tactile sense of ball. You can enhance drill by performing it in center of a deserted basketball court, walking around while dribbling. To make drill even more challenging, try power dribbling two balls, one in each hand, while being blindfolded and slowly walking around a deserted basketball court. 3. 10-5 repeats - This drill exercises power dribbling with one hand at a time. Choose which hand your would like to practice. Power dribble for 10 seconds, then soft dribble for 5 seconds. Repeat multiple times. This exercise teaches your arm muscles how to alternate between various dribbling speeds that occur during game play. 4. Dribble between legs while walking - In order to do this drill you will need a segment of floor, such as a basketball court floor, a street's sidewalk, or a wide hallway that is deserted. Power dribble while walking up and down walkway. Power dribble ball between your legs to practice fancy dribbling skills. To enhance drill, perform drill at a quicker walking pace, maybe at a light jogging pace.
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