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How To Practice The 5 Key Netball Passes At Home
Keeping your netball passing skills sharp is essential to prevent losing your hard-earned coordination, ball control and throwing strength during lockdown.
On the court, it’s critical to make snappy decisions and strategise your passing on the fly. Using the right type of netball passes under the right circumstances can make the difference between your team remaining in possession of the netball or your opponent intercepting it.
To help you outwit your defenders and weave the netball up the court and to victory, we’re giving you the lowdown on the 5 key netball passes; the chest pass, shoulder pass, overhead pass, bounce pass and lob, including how to practice them effectively by yourself and when to use them on match day.
Wall Pass Netball Drill
As we touched on earlier in 6 Netball Drills You Can Do At Home, all you need is a netball and an outdoor wall to perform netball passing drills on your own.
Mark the wall with an ‘X’ at different heights with chalk. While your coach and team are inaccessible, these targets will allow you to practice your passing accuracy on your own.
Catching the netball on the wall rebound of chest, shoulder and overhead passes will allow you to continuously practice passing and receiving the ball without interruption. If the ball flies out of your reach, retrieve it swiftly to maintain momentum and mirror the fast-paced nature of your sport.
Increase your distance from the wall as your precision improves, applying more power behind your passes to remain on target. Practice passing with both your dominant and non-dominant hand. Even during solo practice, you’ll get a feel of how particular passes are best suited for certain circumstances depending on whether distance, height or agility is most required in the moment.
As the most basic and accurate pass, the chest pass is frequently used on the court and a fundamental skill for all netball positions and skill levels. This two-handed pass is primarily used for fast, short passing but is also capable of longer distances.
The chest pace enables you to generate plenty of power, even from a stationary position. It takes time to practice the level of power needed to prevent overshooting the pass and reduce the risk of losing possession.
The chest pass is used to weave the netball towards the goal circle, to set up for shooting, throw ins or on centre passes, when the Centre (C) player throws the ball back into play after their team have successfully scored.
It is a key skill for short, direct passes that give little opportunity for the opposition to gain possession. With practice, the chest pass has a high potential for accuracy, making it a reliable choice to transfer the netball to a receiving player that is in motion.
1. Hold: Hold the netball with a two-handed grip at chest height with thumbs and forefinger forming a ‘W’ shape in front of you. Your remaining fingers should be stretched evenly and comfortably to either side of the ball for a firm and controlled grip.
2. Step: Stand with your feet shoulder-width apart, with knees slightly bent for a well-balanced posture. Take a single step with one foot, transferring your weight forward and raising the heel of the back, non-stepping foot to elevate the momentum behind the pass. Remember walking or running with the netball is not allowed. Keep your eyes facing the direction you wish the ball to go, unless you wish to fake the pass to outwit opponents before committing to the actual pass.
3. Push: Initially the netball should be drawn close to your chest with elbows tucked in by your sides for improved power and efficiency. Push your arms and fingers straight forward, with an upward angle to the wrist to follow through with the extension.
4. Release: With the motion of your arms generating force to propel the pass and fingertips outstretched in the direction of your target, release the netball. At the point of release the netball should remain level but extended from the chest. Aim for speed and a straight, direct trajectory.
The one-handed shoulder pass is thrown from a higher point above the shoulder rather than from the chest. This additional height makes it more challenging to intercept by defenders and allows the pass to cover more ground quickly.
Shoulder passes are thrown direct and straight rather than lobbed and high arching in order to gain distance and speed.
When used correctly, the shoulder pass enables your team to break through zonal defence by the opposing team, allow an open player to receive the ball from a distance and encourage quick progression up the court to the attacking zone.
However, be aware that a shoulder pass is not legal if thrown directly from the defensive goal third to the attacking goal third – the netball must be handled in the centre third in between to be in legitimate play.
1. Hold: Cradle the netball in the palm of your dominant (throwing hand), resting it against your fingertips. Keep the elbow of your throwing arm level with your shoulder, with your arm forming a 90-degree angle and ball raised in your palm. Your non-throwing hand can be used as support if needed while you get the netball into position. Keep your head up.
2. Step: Stand with your feet shoulder-width apart with knees slightly bent for a controlled stance. This allows you to put force behind the netball with a spring-like motion of the body. Step forward with the opposite foot to your throwing arm and raising the heel of the back, non-stepping foot.
3. Push: Drive the netball forward with a snappy rotation of the hips, transferring your weight forward onto your front foot. Extend your throwing arm straight forward, backing the motion with power targeted behind the netball.
4. Release: Release the netball once your arm is completely extended and follow through with your wrist. Your eyes and fingers should follow the direction of your receiver and the pass should end with palms down, facing the court.
The two-handed overhead pass has similarities to the chest pass but rather than being thrown from the chest, the overhead pass is launched from above the head. Unlike the shoulder pass, the netball is held centred and in line with your body. Power and distance are a priority for the overhead pass to prevent interception by tall defenders.
This strength-driven pass is ideal for when you’re being aggressively marked or crowded by defending players. It allows you to gain distance for your team and to hurl the netball above the opposing team’s heads. The overhead pass is particularly effective in driving the netball towards a receiving, open player in the next third of the court.
1. Hold: Hold the netball with a two-handed grip above your head with thumbs and forefinger forming a ‘W’ shape behind the ball. Your remaining fingers should be stretched evenly and comfortably to either side of the ball for a firm and controlled grip – you shouldn’t be cradling it in your palm like the shoulder pass. Keep your elbows tucked close to your body with arms bent. The netball should be centred above your body.
2. Step: Step forward with your dominant foot, transferring your weight forward and raising the heel of the back, non-stepping foot to elevate the momentum behind the pass. Simultaneously, lift the netball slightly behind your head to generate greater force. Note that stepping into the pass is critical for achieving longer distances where additional power is required.
3. Push: Target the pass between the head and chest of the receiver. Launch the netball forward fast and hard, using your arms like a catapult to build up power and backing it up with the force of your body.
4. Release: Release the netball when your arms, wrists and fingers are fully extended forward, pointing in the direction of your teammate. The pass should end with arms outstretched and palms down, facing the court.
The bounce pass can be one or two-handed and provides the opportunity to get out of tight and tricky spaces without losing possession when you feel cornered. The bounce pass allows you to 'dodge’ the netball through well-played defence by bouncing it low and out of reach of the opposition. What the bounce pace lacks in distance it makes up for in manoeuvrability.
For best chance of success, keep the element of surprise in your favour by ‘faking’ a chest pass before committing to the bounce pass – leaving little time for the opposition to react or intercept the netball.
Forceful and fast, the bounce pass is ideal when space has been limited by defenders and opportunities to make a more direct pass are risky or restricted. It’s particularly used within the confines of the goal circle, allowing Centre (C) or Wing Attack (WA) to transfer the netball to the team’s Goal Attack (GA) or Goal Shooter (GS) as they set up to shoot.
1. Hold: After receiving the netball, lower it to about waist or hip height, keeping elbows close to your body. You can use the two-handed grip method (similar to step 1 of the chest pass, with thumbs and forefinger arranged in a ‘W’ behind the ball) or one-handed method for improved accuracy, cradling the netball in one hand with fingers evenly spread behind it.
2. Step: Stand with your feet shoulder-width apart with knees slightly bent to apply extra force to ‘spring’ into the pass. Step with the opposite foot to your throwing arm (if doing one-handed pass) and raise the heel of the back non-stepping foot as you transfer your weight forward.
3. Push: Keep your eyes on the 2/3 point between you and your teammate or target, aiming to bounce the netball at this point effectively and accurately. If doing a one-handed bounce pass, position the netball to the side, in level with your hip. Generate power with your knees, arms and core muscles to propel the ball to the desired point, pushing with your arm and keeping fingers pointing low towards the court surface.
4. Release: Release the netball low at approximately hip height with arms, wrists and fingers extended into the bounce pass. On match day, it should be received by your teammate at no higher than hip level.
‘Up and over’ is the goal of the lob pass. The lob pass is suitable for both short and long distances and lets you earn back control for your team from a congested area.
The high, arching trajectory of the lob allows the netball to fly up and over the outstretched arms of defenders – mirroring the ‘Piggy In The Middle’ netball passing and defence drill.
The execution of the lob pass is challenging but you can improve your accuracy with plenty of practice at home. The setup has similarities to the shoulder pass.
This ‘throw-up’ pass is ideal when you’re closed in by defenders and your teammates are being tightly marked, blocking their ability to receive flat passes without the netball being intercepted.
It allows you as the passer to create opportunities for your teammates to run for and receive the netball in more open space (technically called a drop pass) or to extend out of their defender's reach to catch it without sacrificing possession.
1. Hold: Cradle the netball in the palm of your throwing hand, with your hand beneath the ball and fingers spread behind it. Place your other hand on the front, upper area of the ball for support. Your elbow should form a 90-degree angle, in line with your shoulder.
2. Step: Stand with your knees slightly bent. Step forward with your dominant foot, transferring your weight forward to generate more power into the pass.
3. Push: Extend your throwing arm fully upwards and angled forward above your head (rather than straight out in front of you like a shoulder pass), targeting the space above the head of your teammate and generating force in the arm movement to gain height.
4. Release: Release the netball at its highest point and flick your wrist and fingers in the direction of your target to launch the netball in a high, looping trajectory out of your defender’s reach.


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Why You Should Buy from an NFL Clothing Shop
The National Football League is known by most football fans especially in the United Kingdom. A lot of people usually love football and they use it as a method of relaxing and also having fun during the weekends and also getting some weekdays. By investing in clothing that is branded by the National Football League, or a certain team that plays football, most people usually have a lot of fun and pride. Quite a number of companies are out there providing products that are related to football and also that have branding and logos. It is very important for any football fan to ensure that the kind of clothing they are buying is branded or made by the NFL this is going to have quite a number of benefits. There are quite a number of benefits that you will get if you’re keen on buying NFL clothing and this will be discussed below and will help you make better decisions the next time you’re out buying NFL clothing.
It is important that you buy from an NFL clothing shop because you’ll be able to guarantee that you getting the right quality of products and this is not the same as what is there in the market, provided by the many companies that are running this business.The right quality of clothing is going to ensure that you look stunning when you go out to watch the games. Another reason why you should go-ahead and buy the right kind of NFL clothing is that it is more durable as compared to other kinds of clothes that you can easily by from the streets. The main reason why you should go-ahead and buy the right kind of equipment or clothing is that you’d be able to have a better experience with the durable product as compared to the other kind of substandard products that you can buy out of the shops. NFL clothing is very important to buy because it is durable faced is made of clothing that is very much more stronger because of the kinds of materials that are used.
It is very important that you ensure that your buying the right kind of NFL clothing because buying the right quality of NFL products will have the branding that is used by the team that you love and this is very important for the people love football. The National Football League is affiliated to all the teams that play football and therefore they know the logos that are used by all things and they have the permission to use them on the products. Since there are teams that play in the National Football League, the best way to ensure that the products that you buy benefits the team that you have is buying NFL clothing.

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What is a squat wedge?
A squat wedge is a versatile fitness accessory designed to enhance squatting technique and improve overall performance. It is a wedge-shaped block made from high-quality materials like rubber, cork, or wood. The wedge is placed under the heels during squats to provide support and elevation, allowing for a more upright posture and deeper squatting position. The raised heel position created by the squat wedge helps to improve ankle flexibility, reduce strain on the lower back, and increase overall stability. It is commonly used by athletes, weightlifters, and fitness enthusiasts to target specific muscle groups and improve squat form.
Benefits of using a squat wedge
Using a squat wedge during your squatting technique can offer several benefits. Firstly, it helps to improve ankle flexibility by creating a slight incline, allowing for a greater range of motion during the squat. This increased ankle mobility can help to prevent injuries and improve overall squat form. Secondly, a squat wedge promotes a more upright posture by shifting the center of gravity slightly forward. This helps to engage the quadriceps, glutes, and core muscles more effectively, leading to improved muscle activation and strength gains. Additionally, the use of a squat wedge can reduce stress on the lower back, making it a valuable tool for individuals with lower back issues or limited mobility. Overall, incorporating a squat wedge into your squatting technique can lead to improved performance, enhanced muscle responsiveness, and reduced risk of injury.
Choosing the Right Squat Wedge: A Comprehensive Guide to Enhance Your Squatting Experience
Size and height considerations
When incorporating a squat wedge into your squatting technique, it’s important to consider the size and height of the wedge. Different wedges offer varying levels of elevation, and the right size and height will depend on your individual needs and preferences. A squat wedge with a lower elevation is suitable for beginners or those with limited flexibility, as it provides a more gradual increase in height. On the other hand, a higher elevation wedge is ideal for advanced squatters looking to challenge their range of motion and deepen their squat. It’s essential to choose a squat wedge that aligns with your current abilities and allows for gradual progression as you improve.
Material and durability
The material and durability of a squat wedge are crucial factors to consider when incorporating it into your squatting technique. Look for a wedge made from high-quality materials that offer stability and longevity. Rubber and cork are popular choices due to their non-slip properties and durability. Rubber wedges provide excellent grip and stability during squats, ensuring your safety and preventing injuries. Cork wedges, on the other hand, are eco-friendly and offer a natural feel. They are known for their moisture resistance and can withstand regular use without losing their shape or effectiveness. Whichever material you choose, prioritize durability to ensure your squat wedge lasts for years to come.
Preparing for squatting with a wedge
To properly incorporate a squat wedge into your squatting technique, it is essential to focus on mobility drills. These exercises help improve your range of motion, flexibility, and overall mobility, allowing you to perform squats with better form and depth.
One effective mobility drill is the squat wedge ankle stretch. Place the squat wedge on the ground and position your foot on top of it, with your heel hanging off the edge. Slowly lower your body into a squat position, feeling a stretch in your calf and Achilles tendon. Hold the stretch for a few seconds before returning to the starting position. Repeat on both legs for several repetitions.
Another beneficial mobility drill is the squat wedge hip opener. Begin by sitting on the ground with your legs extended in front of you. Place the squat wedge under one hip and bend the knee, allowing the foot to rest on the ground. Slowly rotate your torso towards the bent knee, feeling a stretch in your hip. Hold the stretch for a few seconds before switching sides. Repeat for several repetitions.
In addition to mobility drills, incorporating activation exercises into your squatting routine can further enhance your squat form and performance. Activation exercises help activate and engage the muscles necessary for a proper squat.
One effective activation exercise is the squat wedge glute bridge. Lie on your back with your feet flat on the ground and your knees bent. Place the squat wedge between your knees and squeeze it tightly. Lift your hips off the ground, engaging your glutes and core muscles. Hold the bridge position for a few seconds before lowering back down. Repeat for several repetitions.
Another beneficial activation exercise is the squat wedge clamshell. Lie on your side with your knees bent and the squat wedge placed between your thighs. Keeping your feet together, lift the top knee while keeping the feet in contact with each other. Lower the knee back down and repeat for several repetitions on both sides.
Proper Technique with a Squat Wedge
Foot placement and alignment
When incorporating a squat wedge into your squatting technique, proper foot placement and alignment are crucial. The squat wedge helps to improve ankle mobility and allows for a deeper squat while maintaining stability. To begin, place the squat wedge on the floor with the tapered end facing towards you. Position your feet shoulder-width apart on the wedge, ensuring that your toes are pointing slightly outwards. This foot placement will help to engage the glutes and promote proper alignment throughout the squat movement. As you descend into the squat, make sure to keep your weight evenly distributed on both feet and avoid rolling onto the inside or outside edges. The squat wedge provides a stable base for your feet, allowing you to maintain proper alignment and maximize the benefits of the squatting exercise.
Hip and knee tracking
Proper hip and knee tracking are essential for an effective and safe squatting technique. The squat wedge can assist in maintaining correct alignment of the hips and knees throughout the movement. As you lower into the squat, focus on pushing your knees outwards in line with your toes. This outward movement helps to engage the glutes and prevents the knees from collapsing inward, which can lead to strain and injury. The squat wedge provides a tactile cue for proper knee tracking by placing your feet on an elevated surface. This elevation encourages your knees to naturally track in line with your toes, promoting stability and reducing the risk of knee injuries. By incorporating the squat wedge into your squatting technique, you can enhance your form, maximize muscle activation, and achieve better overall results.
Progression and advanced techniques
Increasing wedge height and difficulty
When it comes to incorporating a squat wedge into your squatting technique, one way to challenge yourself is by increasing the wedge height. Starting with a lower wedge and gradually progressing to a higher one can help improve your squat form and overall strength.
By using a squat wedge, you can target your muscles in a different way and increase the depth of your squat. As you become more comfortable with the lower height, you can gradually add more height to the wedge, pushing your limits and testing your balance and stability.
Moreover, increasing the difficulty of your squat wedge exercises can also be achieved by adding additional weight. By holding dumbbells or a barbell while performing squats on the wedge, you will not only engage your lower body muscles but also challenge your core and upper body strength.
Unilateral and asymmetrical squatting
Incorporating unilateral and asymmetrical squatting exercises with a squat wedge can further enhance your squatting technique. These variations target specific muscle groups while improving balance and stability.
Unilateral squats involve performing the squatting movement with a single leg, either by placing the other foot behind you or elevating it on the squat wedge. This variation helps to correct muscle imbalances, enhance stability, and engage your core muscles more effectively.
On the other hand, asymmetrical squats involve positioning the squat wedge at an angle, placing more emphasis on one leg. This exercise challenges your body’s stability and forces your muscles to work harder to maintain proper form.
By incorporating unilateral and asymmetrical squatting with a squat wedge into your training routine, you can enhance the overall strength and stability of your lower body, improving your performance in other exercises and daily activities.
Conclusion: The Benefits of Using a Squat Wedge for Optimal Workout Performance
Maintenance and care for your squat wedge
When it comes to maximizing the benefits of your squat wedge, proper maintenance and care is essential. To ensure its longevity and functionality, there are a few key steps you should follow. Firstly, it’s important to clean your squat wedge regularly. Wipe it down with a damp cloth to remove any dirt or sweat that may have accumulated during your workouts. Additionally, check for any signs of wear and tear, such as cracks or fraying edges. If you notice any damage, it’s crucial to address it promptly to avoid compromising your safety. Lastly, store your squat wedge in a cool and dry place to prevent any moisture damage. By taking these simple maintenance steps, you can ensure that your squat wedge remains in optimal condition for years to come.
Continuing your squatting journey
Once you have incorporated a squat wedge into your squatting technique and have become comfortable with its benefits, it’s time to take your squatting journey to the next level. One way to do this is by gradually increasing the intensity of your squats. Start by adding more weight to your barbell or dumbbells, but remember to maintain proper form and technique throughout. Additionally, you can experiment with different variations of squats, such as sumo squats or Bulgarian split squats, to target various muscles and challenge your body in new ways. Another option is to incorporate interval training or plyometric exercises into your squat routine to enhance your overall strength and power. Remember to listen to your body and progress at a pace that feels comfortable for you. With dedication and consistency, you can continue reaping the benefits of your squat wedge and achieve new levels of squatting success.


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Cool Nike Football Gloves. (318 products found) two words that go hand in hand are nike and football. 4.5 out of 5 stars.
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ike Football Gloves
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I know as Golf World subscribers you've already opened your magazines or your digital editions to Ed Sherman's behind-the-scenes look at Golf Channel's player-analysts, but just in case you haven't seen it here's the link.
Sherman has all sorts of fun behind-the-scenes detail and info on the cast of characters who, because of golf's longevity, are the expert analysts even though they haven't won majors. Also interesting in the story is learning why Golf Channel won't be leaning on the superstars that sports like the NFL or tennis can look to: golfers have much longer careers. The story also features backstage images from Bob Croslin and Dom Furore.
Oh, and you get to find out how much money they make! Only in Golf World!


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Louisville Slugger Ball Caddy
Louisville Slugger Ball Caddy: Bring Efficiency to Your Practice
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A true multitasker, our ball caddy synergizes with an array of training tools such as the Louisville Slugger Soft-Toss, Pitching Machines, and Batting Tees. This versatility ensures a comprehensive and cohesive training regimen tailored to propel athletes towards their full potential.
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The bench press can be found in just about every gym and home gym, but although it’s one of the most popular exercises for building upper body strength and muscle, there are some bench press form tips to practice to maximize your gains under the bar.
Although there are endless ways to perform a press, the dumbbell bench press and barbell bench press are the two most common methods for mastering this exercise, working your chest muscles, triceps, and fronts of your shoulders. The bench press is considered a functional compound exercise, which means it works multiple muscle groups and joints and improves your ability to push your own body weight.
What’s more, it’s a staple in the best home gym equipment set-ups and easy to measure your progression when included in a regular chest day workout. But bench press form must be learned from the ground up before you hit the bar. Find out why we love the military press and Arnold press as bench press alternatives or read on for our guide on how to bench press with proper form, benefits, muscles worked and variations to try.
How to do a bench press
If you’re unsure whether or not you’re ready to take on the barbell bench press, you need to know you can safely lift the bar. An Olympic bar weighs 20kg (44 pounds), but many gyms house 15kg (33-pound) bars, too. Your bar starts racked over the bench, so you’ll need to be able to lift it through a full range of motion before adding plates.
If you’re new to benching, I suggest learning how to do a push-up using our complete guide, then progress to these bench press variations and a bench press with dumbbells before moving to the bar. It means you can increase weight incrementally at a lower start point but requires more shoulder stability.
When performing push-ups, ensure you can perform a few unbroken sets of 10-15 so that you are confident you can support your body weight. Whether you’re approaching the bench for the first time or you’ve been lifting for years, these tips will help polish your technique.
- Rack your barbell with only a micro bend in your elbows. You don’t want to rack too high, as you’ll have to overreach to unrack and rerack the bar. Too low, and you’ll have to press the bar up before you even start.
- Lay on your bench with your feet flat on the floor and your back and hips supported
- A small mid-upper arch is good, but your core must be engaged, and try to avoid over-flaring your ribs and arching your lower back. Maintain a neutral spine
- Your bar should be at eye level, no further behind than your forehead
- If you have a spotter, they should be standing behind you, ready to catch the bar in case the lift fails.
Step-2: Grip and contraction
- Grip the bar slightly wider than shoulder-width in an overhand grip
- Squeeze your glutes and quads and push the ground with your feet
- Retract your shoulder blades, pushing them back and down; this stabilizes your elbows and shoulders and makes the lift more effective.
Step-3: Eccentric phase (lowering)
- Unrack the barbell and track the bar over your chest, then slowly lower the bar toward your chest with control, allowing elbows to bend to the side under the bar
- Avoid bouncing the bar off your chest at the bottom
Step-4: Concentric phase (the lift)
- As you exhale, contract your chest and shoulders and push the barbell with power upwards and lock out your arms at the top.
Benefits of bench press and muscles worked
The flat bench press primarily works your pectoralis major, triceps and anterior deltoids (fronts of the shoulders) but also the serratus anterior and biceps brachialis see some action. However, the muscles worked in a bench press will vary depending on the variation.
For example, one study published in the Journal of Sports Sciences assessed the differences between muscle activation during a bench press using dumbbells, barbells, and a smith machine. While activation in the pecs and delts was similar throughout, during the higher stability exercise (dumbbell press), activation was lower in the triceps and higher in the biceps. So if you wondered, ‘do bench presses work biceps?’ the answer is yes.
Therefore, a dumbbell bench press is a reliable backup if there’s high demand in the gym. Regardless, the press builds upper body strength and muscle mass and offers unlimited progressions to ramp up chest day.
Common bench press mistakes
Several mistakes can go undetected but lead to serious injury over time if not corrected early on. The basic movement pattern of the bench press is straightforward, but below are quick fixes to elevate your bench press and maximize your lifting.
Bench press: back arch vs non-arch
It is common to think the back arch is an example of poor form, but it isn’t (within reason). Powerlifters adopt this position to lift heavier and with more power. If your arch occurs in your lower back, that is problematic, but you don’t need to keep your whole back flush with the bench.
Instead, maintain a neutral spine and lower back, engage your core and lift through your mid-upper back. You can also give your shoulder blades a good old squeeze when you arch your back, and people find it easier to contract their muscles.
Bench press: chest bounce
You might have seen keen benchers throwing the bar and bouncing it off their chests. Firstly, ouch. Secondly, it isn’t necessary and will just have you wincing your way out of bed the next day. Equally, lowering the bar to your chest maximizes your range of motion and effectiveness, so try not to fall short, either. A lack of control screams that you’re lifting too much weight.
Bench press: elbow and hand position
Shoulder-width grip is ideal for the bench press as you don’t want to overstress your shoulder or elbow joints. Ensure you fully wrap your thumbs as you want to feel secure on the bar and give it a good squeeze without shifting the weight too far into your fingers. Keep your elbows at 90 degrees unless you adopt a close grip, which will bring your elbows closer to your ribs.
Bench press variations to try
Don’t let your bench press go stale. Use these bench press variations to keep things interesting on your next chest day workout.
Dumbbell bench press
The dumbbell bench press requires more shoulder stability but remains a great alternative for building strength. Because you’re not limited by the bar, you can increase your range of motion and play around with grip and positioning more freely using the best adjustable dumbbells.
A study published in the Journal of Sports Science and Medicine found that while you won’t be able to lift as much weight, the dumbbell bench press can elicit more activation in the biceps and can be used for variation. It can also help develop strength, stabilization and control during shoulder flexion (when your arms are extended).
Narrow grip bench press
A narrow grip bench press increases activation in the triceps, whereas widening your grip increases bicep and shoulder activation. Research — like this study by the International Journal of Environmental Research and Public Health —has shown that muscle activation elsewhere remains similar. However, if your aim is lifting very heavy, a wider grip will get you there quicker.
Incline bench press
The Incline bench press is a brilliant way to emphasize upper pectoral activation. Research by the European Journal of Sports Science has shown that while upper and lower pec activation occurs during a flat bench press, an incline of 30 degrees produces higher activation of the upper part of your pec. An inclination of 45 degrees or more also produces higher activation of the anterior deltoids but decreases the muscular performance of the pec major.
If you’re looking for a well-rounded chest workout, combining incline and flat bench presses could be your key to success.
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Sam Hopes is a level III fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods. When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.


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Trying to hold the swing
This is a short bouldery route in the Secteur Gullich, which is a small crag so named for the small pockets and gymnastic moves on the routes here. Bar Bitterique takes the center line up the steepest section of the wall and strings together a sequence of powerful, dynamic moves on small pockets with some strenuous clips along the way. A really nice climb and somewhat atypical for the Tarn.


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NBC Sports has released a new 30 second spot to promote its coverage of the Premier League on US television beginning this August.
This is the third promo spot NBC Sports has released thus far. The other two being “Every,” featuring the song “Vindaloo” by Fat Les. The second was entitled “The Real English Drama,” which featured the opera song “El Nessum Dorma” by the 3 Tenors.
What’s your opinion about this one? Post your review of the 30 second spot in the comments section below.
Thanks to reader Jeff Miles for the news tip!
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Rätikon Sport in Küblis offers a large selection of mountain and winter sports articles.
Rätikon Sport in Küblis in the middle of Prättigau is the address for mountain sports enthusiasts. Directly at the entrance / exit of Prättigauerstrasse at the first roundabout, the sports shop is centrally located and quickly accessible.
There is a wide selection for mountaineering, ski touring, skiing, climbing, trail running, hiking and other outdoor activities. In addition, you will find everything from clothing to accessories and accessories around the mountain and outdoor sports.
A wide range of rental equipment is also available - for summer and winter. Reservations can be made directly online. For a pick-up or drop-off at a late or early hour, our free lockers are available.
The current opening hours can be found here: https://www.raetikonsport.ch/
Industriestrasse 1, 7240 Küblis
Responsible for this content Prättigau Tourism.
This content has been translated automatically.
This website uses technology and content from the Outdooractive platform.


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Tampa Bay Lightning vs. New York Rangers
Saturday, December 29, 2012 07:00 pm
Tampa , FL
401 Channelside Dr.
Sorry, no Tampa Bay Lightning vs. New York Rangers tickets were found for December 29,2012 in Amalie Arena, but other tickets may still be available.
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What is a Fitness Trainer?
A fitness trainer is someone who leads, instructs, and motivates individuals or groups in exercise activities, including cardiovascular exercise (exercises for the heart and blood system), strength training, and stretching. They work with people of all ages and skill levels.
What does a Fitness Trainer do?
Fitness trainers typically do the following:
- Demonstrate how to carry out various exercises and routines
- Watch clients do exercises and show or tell them correct techniques to minimize injury and improve fitness
- Give alternative exercises during workouts or classes for different levels of fitness and skill
- Monitor clients’ progress and adapt programs as needed
- Explain and enforce safety rules and regulations on sports, recreational activities, and the use of exercise equipment
- Give clients information or resources about nutrition, weight control, and lifestyle issues
- Give emergency first aid if needed
Both group and specialized fitness instructors often plan or choreograph their own classes. They choose music that is appropriate for their exercise class and create a routine or a set of moves for a class to follow. Some may teach pre-choreographed routines that were originally created by fitness companies or other organizations.
Personal fitness trainers design and carry out workout routines specific to the needs of their clients. In larger facilities, personal trainers must often sell their training sessions to members. They start by evaluating their clients' current fitness level, personal goals, and skills. They then develop personalized training programs for their clients to follow, and they monitor the clients’ progress.
Fitness trainers in smaller facilities often do a variety of tasks in addition to their fitness duties, such as tending the front desk, signing up new members, giving tours of the fitness centre, writing newsletter articles, creating posters and flyers, and supervising the weight-training and cardiovascular equipment areas. In some facilities, a single trainer or instructor may provide individual sessions and teach group classes. Gyms and other types of health clubs offer many different activities for clients. However, trainers and instructors often specialize in only a few areas.
Fitness trainers must be polite, friendly, and encouraging to get and keep their clients. They must be able to listen carefully to what clients tell them to determine the client's fitness levels and desired fitness goals. Getting fit and staying fit takes a lot of work for many clients. To keep clients coming back for more classes or to continue personal training, fitness trainers must be able to keep their clients motivated.
The following are some types of fitness trainers:
Personal fitness trainers work with a single client or a small group. They may train in a gym or in the client's home. Personal fitness trainers assess the clients’ level of physical fitness and help them set and reach their fitness goals.
Group fitness instructors organize and lead group exercise sessions, which can include aerobic exercise, stretching, muscle conditioning, or meditation. Some classes are set to music. In these classes, instructors may select the music and choreograph an exercise sequence.
Specialized fitness instructors teach popular conditioning methods such as Pilates or yoga. In these classes, instructors show the different moves and positions of the particular method. They also watch students and correct those who are doing the exercises improperly.
Fitness directors oversee the fitness-related aspects of a gym or other type of health club. They often handle administrative duties, such as scheduling personal training sessions for clients or creating workout incentive programs. They often select and order fitness equipment for their facility.
What is the workplace of a Fitness Trainer like?
Fitness trainers work in health clubs, fitness or recreation centers, gyms, country clubs, hospitals, universities, yoga and Pilates studios, resorts, and clients' homes. Some fitness trainers also work in offices, where they organize and direct health and fitness programs for employees.
Fitness Trainers are also known as:
Aerobics Instructor Fitness Instructor Group Fitness Instructor Group Exercise Instructor


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Different lane surfaces can create different ball reactions. Kim Terrell-Kearney discusses the various characteristics of a lane that can make your ball roll differently. Learn how your ball might react depending on the type of surface you are competing on.
How do you choose the right bowling ball? Bowling coaches Rod Ross and Mike Nyitray explain energy management and how to choose a ball that fits your style. Learn about the different surfaces used on a bowling ball, and how to correctly manage its energy. These tips will help get the right bowling ball in…Watch Now >>
The most successful bowlers know when to make positive bowling adjustments on the lane, whether in regards to their foot placement, wrist position or the spot they choose to target. As a lane starts to dry up after repeated use and the motion of your bowling ball is affected, it becomes highly important to stay…Watch Now >>
When the ball isn’t getting where it needs to go on the lanes, many bowlers will assume they need to buy a new ball before they even try to make bowling ball surface adjustments. Changing the surface ever so slightly of your bowling balls can give you such a different ball reaction and in turn improve your scoring…Watch Now >>
While competing in tournaments, it is crucial to understand the oil pattern volume, pattern and length. Coach Rod Ross and Kim Terrell-Kearney help translate how this information applies to playing the lanes. Watch this video to learn how changes in oil volume affect ball performance.Watch Now >>


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Kara Webb Crossfit Diet Workout Tips Stats And More Kara Saunders Kara Webb Female Crossfit Athletes Fitness Tips
A combination of Cardio-workouts with Nutritional advice Pilates Yoga and One-to-One Personal Training also available.
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Matt Webb Fitness will help you pursue your aesthetic health and performance goals all at the same time. Add in some treadmills weights and the greatest Childcare staff Swim Lessons and Swim Teams. Webbs Pro Fitness is small enough to know your name but big enough to give you choices.
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Solid construction in a durable, lightweight and waterproof package, the Vasque Vector WP hiking boot is a good option for beginner hikers or those seeking simple waterproof protection at an affordable price. A UltraDry membrane offers waterproof protection while abrasion-resistant mesh, waterproof suede and rubber toe and heel rands offer protection from rough trails.
Under foot you'll find a thick layer of EVA rubber to help cushion your foot on long hikes. Vasque uses their Perpetuum last which creates a good fit for steady, long distance hiking and the straighter line of this design is comfortable for flatter feet. The rubber outsole of the Vector WP is a Vasque exclusive called Quest which features a heel edge to provide better traction on steep descents.
Sold in pairs, the Vasque Vector WP hiking boot is available in full and half sizes. To keep the leather on this boot in good shape and to prevent water absorption in the upper for the life of the boot you should apply a fabric and leather conditioner as well as a waterproofing treatment (both sold separately).
Styles available: Size 10.0 Bungee Cord/Russet Orange
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Driving Range Mastery: Perfecting Your Golf Skills
A driving range is a dedicated facility for golfers to practice their swing and improve their skills. It features multiple hitting stations with mats and golf balls, offering golfers the opportunity to work on their technique and distance control. Driving ranges are popular among golfers of all skill levels and provide a convenient and accessible way to enhance their game.
Golf, a game renowned for its precision and skill, requires continuous practice to master. One essential aspect of honing your golf skills is the utilization of a driving range. In this article, we'll explore the evolution of driving ranges, techniques to perfect your swing, the role of technology, creating personalized practice routines, and more.
The Evolution of Driving Ranges
Driving ranges have come a long way from simple practice areas to sophisticated training grounds. Initially, golfers practiced on open fields, but today's ranges feature cutting-edge technology, allowing players to simulate various course conditions.
Choosing the Right Golf Club for the Range
Selecting the appropriate golf club for your practice session is crucial. Beginners often overlook this, but using the right club helps in refining your swing and building consistency.
Perfecting Your Swing
Improving your swing involves mastering the right techniques and avoiding common mistakes. We'll delve into actionable tips to enhance your swing and maximize your training sessions.
Utilizing Technology for Training
Modern golfers benefit from various technological tools, including swing analyzers and training apps. We'll explore how these tools can significantly impact your training routine.
Creating a Personalized Practice Routine
Tailoring your practice routine to your specific needs is essential. We'll provide insights into creating a well-rounded practice plan that addresses different aspects of your game.
Importance of Consistency
Consistency is key to mastering any skill. We'll discuss how regular practice contributes to skill development and how irregular training can hinder progress.
Benefits of a Well-Maintained Driving Range
A well-maintained driving range not only enhances your training experience but also positively influences your overall performance on the golf course. We'll explore the importance of a conducive practice environment.
Safety Measures at Driving Ranges
Safety should always be a priority. We'll outline essential safety guidelines for practicing at a driving range and common safety protocols to follow.
Variety in Driving Range Targets
Diverse targets on a driving range improve focus and accuracy. We'll discuss the significance of having varied targets and how they contribute to a more engaging practice session.
Social Aspects of Driving Ranges
Driving ranges serve as social hubs for golf enthusiasts. We'll explore the community dynamics and benefits of group practice sessions.
Dealing with Frustration and Plateaus
Golf, like any sport, has its challenges. We'll provide strategies for coping with frustration and overcoming performance plateaus. Seeking professional guidance during such times can make a significant difference.
As the popularity of golf grows, it's crucial to consider the environmental impact of driving ranges. We'll discuss sustainable practices and how golfers can contribute to conservation efforts.
mastering the art of golf requires dedication, consistent practice, and a well-thought-out training approach. Utilizing a driving range effectively can significantly enhance your skills and enjoyment of the game.
Frequently Asked Questions (FAQs)
How often should I practice at a driving range?
Discussing the ideal frequency for effective skill development.
Can technology really improve my golf game?
Exploring the impact of technology on golf training.
Are there age restrictions for using a driving range?
Addressing concerns related to age and practice.
How do I deal with a slump in my performance?
Providing tips for overcoming performance slumps.
What safety measures should I be aware of at a driving range?
Outlining essential safety guidelines for golfers.
What's Your Reaction?


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Want to try a cool new triceps exercise? You can do it right from where you’re reading this now! It’s only 3 steps
1. Put your arms at your sides.
2. Bend your elbows.
3. Straighten your elbows.
What’s that? You’re not feeling it so much? I’ll show you why it’s not that simple… (not if you want bigger arms!)
As a sports physical therapist…I can tell you. MOVING your muscles and KNOWING what your muscles are craving to do can mean the difference in seeing fast results from your training! See what I mean in this video…And then see how fast you’ll grow and improve by doing this for a full 90 days.
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Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.


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Where clothes that feel good!!
Just because that chick that’s been running on the treadmill for an hour is wearing Nike booty shorts and her sports bra doesn’t mean you have to!! I personally wear Nike combat pro dry fit spandex (they’re like spandex capris) a Nike sports bra, Nike free run 2’s, and Nike dry fit tshirts. I’m all about Nike when I’m at the gym, lol. I also use a incase armband for my iPhone. I used to wear sweatshirts and sometimes sweats to the gym and to be honest I looked like a hobo. I feel like if you invest a little money into your gym clothes 1. You’ll have more of an incentive to go, 2. You’ll feel good while you workout, and 3. You’ll look good!! I feel great when I workout, no I don’t look like a fit Nike model and yes I have a long way to go but damn it I don’t care!! I stopped wearing hobo clothes because I would get super hot and leave the gym early and I bought new clothes so that I would continue to go (workout clothes can be expensive!!) make sure YOU’RE comfortable, and feel good. It’s all about YOU and YOUR workout!! You sweat, you feel pain, you feel tired and sometimes you may even feel like quitting. DONT QUIT, keep sweating, and feel good about your gym clothes!!


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The Sports & Youth Directory shown below contains information about local Sport Organizations. There are a wide variety of recreational sports activities available for the youth and adults in our community supported by many dedicated organizations. Several organizations are affiliated with Brantford Parks and Recreation and are members of the Brantford Sports Council.
Choose a sport and view the contact information for local sport organizations.
Submit Directory Listing
If your organization is not listed in this FREE Sports & Youth Directory and you would like to be included,or if your groups information is incorrect then click to open the online form and submit your listing now.


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Starfire Sports hosts a variety of events each year. Whether you are competing in a youth tournament or attending a Sounders FC game, Starfire will always provide the ultimate soccer experience. View our upcoming events to see what’s happening, or plan your own event!
Please note that paid parking is in effect most weekends. View our parking policy.
- This event has passed.
NWAC Soccer Championships
Nov 15 - Nov 17
The Northwest Athletic Conference is the parent organization for thirty-six (36) community colleges located in Idaho, Oregon, Washington and British Columbia. Come see the soccer championships and all start matches at Starfire Sports! Additional information and ticketing


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Have you been wanting to improve your fitness? Have you been hoping to lower your scores by working on fitness related to golf?
We have a great tutorial for you today so cover those questions and bring you solutions. For starters, yes, you can improve your golf performance by improving your fitness.
Why do you think Professional Golfers are so good at golf? They have incredible fitness that allows them to generate power and control in their golf swings.
The majority of pro players have great strength that allows them to hit the ball really far and make the course easier. Wouldn’t you rather hit a wedge into the green for your approach shot than a 4 iron?
So let’s focus on a few of the reasons improving fitness may help you:
- Power – being able to hit longer distances
- Control – muscle control that helps you control your swing
- Flexibility – all the bending and twisting that a swing requires
- Prevent Injury – golf exerts a lot of energy on muscles, bones, ligaments, and joints
- Stamina & Endurance – remaining strong the whole round and not fatiguing which could result in poor performance or injury
Quick Tip: 6 Golf Exercises to Build Muscle
Muscles & Relation to Golf Swing
To be honest, almost all of your muscles are somehow used throughout the swing. The back and torso twists during the swing, the hands and arms control the club, and the legs drive power to the torso and arms.
Your face muscles even work when you grimace from exerting power into your swing and golf ball ha! Let’s look into what muscles are used for the different motions in a golf swing.
- Key Muscles: Gluteus Maximus, Chest Pectorals, Core, Latissimus Dorsi (Back), Forearms
- Abdominal Obliques – help rotate the torso
- Core Abs – generate power and stability
- Back – the driving force in the golf swing that helps the arm move towards the body, rotate, and extend
- Gluteus Maximus – thigh rotation and lower body stability
- Pectorals (Chest) – help shoulder muscles and rotation and are vital for smooth golf swing
- Forearms – golf grip and supporting wrists
Golf Strength Building
Now let’s talk strength building the proper way for a golfer.
The golf swing is a motion that requires fluidity and flexibility due to all of the twisting and turning of the body. You don’t want to get jacked in the gym and struggle to turn and rotate in the golf swing as a result.
Instead you should be doing strength and power building lifts that make your muscles more dense and improve bone and ligament strength.
Strength lifts require short bursts of heavy weights. You don’t want to lift high reps and light weight because this is what inflates the muscle size and bulks you up.
You also won’t make near the strength gains you’d normally see from heavy lifting if you lift lighter weights instead.
Strength Lifting Tips:
- Reps 1 -6
- Sets 3-5
- 80% or so of your 1 rep max
- Rest a few minutes between sets to allow muscles to recover
- Proper form to prevent injury
- Compound lifting not isolation
The biggest takeaway is compound lifting and full body lifting. You want your whole body to be equally worked and you want to avoid muscle imbalances. Muscle imbalances can result in injury.
Overall, be smart and lift with caution. You don’t want to lift with improper form and injure yourself because this will only delay your return to the golf course and cause your skills to diminish during the time off recovering.
RESOURCE: Golf Fitness Program with PDF Downloads
Golf Flexibility & Injury Prevention
Before you can begin practicing it’s critical to stretch. With all the different muscles you use in a golf swing it is very easy to pull a muscle and sideline you for a few weeks.
Stretching increases your flexibility and allows you to make better turns in your swing which can ultimately add some distance to your clubs.
The following are several stretches recommended for you to do when you get to the golf course each day or from home as well:
Toe Grab- Bend over and touch your toes with legs staying as straight as possible for 10-15 seconds. This will stretch your hamstrings out. You commonly do this on the course without realizing it when you pick up your ball from the hole.
Slow Twists- Extend your arms out on each side of your body and twist in each direction multiple times to loosen up the back while keeping your feet planted and lower body still.
Arm Circles- Extend your arms out on each side and move them in a circular motion forwards for your first set and backwards for your second set.
Shoulder/Chest Stretch- Hold a club out in front of you horizontally with a hand on the grip and another hand near the head of the club. Raise it over your head behind you to stretch out your chest and shoulders.
Wrist Stretch- Hold a club in the center of the shaft with one hand so that equal lengths of the club remain on each side of your hand. Now rotate your wrist from palm up to palm down and back several times then switch hands. Your wrists are easily injured in the swing so make sure they are warmed up and loose as well as your back.
You can also add some light weights and do weight-stretching to add-in some strength building as well to your flexibility training.
Stamina & Endurance
Have you ever gotten through several holes and all of a sudden felt fatigued and tired?
This is no fun when it happens because the rest of the golf round you have to deal with a fatigued swing and the results are usually poor. You can go from a good round to a bad round if you fatigue before the finishing holes.
To prevent this and help you last the entire 18 holes here are some Stamina & Endurance Building Tips:
- Jog a few miles each day or week for cardio stamina
- Practice rounds of golf where you walk instead of ride a cart to build stamina
- During official rounds, try to use a cart if you’re allowed so that you save energy and don’t have to exert energy from carrying clubs
- When lifting weights don’t lift to fatigue as you’ll train your muscles to fatigue. This will also cause longer recovery periods which is no good.
- Eat healthier & shed a few pounds
Health Benefits from Playing Golf
1. Benefits from exposure to the Sun
Being outside is enjoyable, but it is also beneficial to the brain and body. Sunlight provides vitamin D which improves bone development in children, and lowers the risk of depression and heart disease.
2. Healthful exercise
For many people, golf is both a fun activity and a means to get some healthful exercise. Golf is a soothing method to burn off excess calories, whether by walking the course, riding a cart, or practicing at the range, even if it’s just a nine-hole excursion. A single round of walking, carrying clubs, and swinging may burn up to 1000 calories.
3. Brain stimulation
Whether going for a jog or strolling the golf course, being physically active is a fantastic way to keep your heart and brain health. By being active, you ensure that your brain has a healthy, robust blood flow, which is necessary to operate properly today and in the future.
The game’s challenge boosts confidence and self-esteem, while the mental effort necessary in tallying points improves strategy and hand-eye coordination, keeping the brain busy in logical operations.
4. Enhances Communication and Mental Health
Learning to play golf is one of the most rewarding professional and personal endeavors you can undertake for healthy living.
From the health benefit of improving heart rate and blood flow, it also relieves stress and improves social communication.
Learning to play golf is a suggestive medical approach to reducing isolation, depression, and hostility, which could affect one’s mental health.
It has helped parents and teenage children communicate more effectively, it has introduced and built lifetime friendships, and yes, it has created new economic prospects and healthy living.
5. Cardiovascular (Heart) Health
Any kind of physical activity assists in pumping blood to the heart. Carrying your luggage, walking, and swinging boosts your heart rate and blood flow. It reduces your risk of stroke and diabetes and may have beneficial effects on blood pressure and bad cholesterol, particularly when accompanied by a balanced diet and lifestyle.
6. Relieves stress
Leave your home, leave your phone by your bed, and go to the golf course. Golf alleviates stress and enhances mental capacity, creativity, and problem-solving ability, unquestionably beneficial. Take a deep breath and bask in the light.
Your body instantly starts producing endorphins, the feel-good chemicals, that naturally improve your mood in ways that no antidepressant can.
7. Enhanced sleep
Exercise and exposure to fresh air have been shown to significantly enhance sleep quality. Walking the course will provide excellent exercise. Regular exercise helps you fall asleep sooner and stay asleep longer. Sleep enables your muscles to recover and restore themselves.
8. Increased vision
The eyes, like everything else, have some muscle. We need to care about them and exercise them, just like we do with the rest of our bodies. Once we do, our eyesight improves. Golf needs excellent eyesight to zoom in on that round small white ball that may be hundreds of yards away.
9. Less stress on joints and low-risk of injury
Golf is typically regarded as a low-risk activity compared to various other sports. There’s less stress on the joints since the swings may be changed to the player’s specifications.
Golf games may be played at your speed and for extended periods, a distinguishing feature of the sport. Compared to other sports such as basketball or badminton, suffering a sports injury is far lower.
10. Weight loss
Are you aware that a single round of golf burns more than 1,000 calories? While this may not be perfect compared to other, more vigorous sports, it’s certainly better than lazing on your sofa at home.
When golfing, it’s preferable to forgo the mini-golf cart and make as much movement as possible. This will expedite the process of calorie burning even more!
11. Enhances physical fitness
As previously said, golf is a low-risk activity in comparison to the other sports that youngsters participate in today. You receive the benefits of exercising and being outside without the danger of injury, which is a great approach to improving physical fitness.
12. Golf injury prevention
Golf is a leisure activity with minimal risk of injury. Back, wrist, elbow, head, and eye injuries are common. Accidental contact with the ground might result in harm.
To prevent injury, try these:
- Stretch and warm up before playing, focusing on your back, shoulders, and arms. Exercises that include soft air swings or brief iron ball hits (a type of golf club).
Take notes. The technique is the finest anti-injury weapon.
- Keep four club lengths away from swinging clubs. Assist a swing in your group.
- Wear proper shoes, socks, gloves, and clothes.
- Get your golf equipment fitted before you buy it.
- During and after a game, drink water.
- Know the game’s fundamental rules and etiquette. Allow ground staff to summon you to play. Before swinging, be sure no one else is around. Wait until the group in front has left.
- Lift and carry clubs carefully, if required.
- In high heat, you may need to reassess your playing circumstances. Play in the early morning or late evening to avoid the warmest hours.
- If you get hurt, stop playing.
- Regardless of the severity of the injury, seek immediate medical attention.
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