Archive for the 'Exercise' Category
I'm a soon to be Junior. And I wanted to try out for football in my Junior year. I'm 5'11 and weighed 210…I want to play the defensive end position. I know that I will need a somewhat decent speed. So what exercise I can do that will help me increase my running speed and agility?
I have many you can do, but the person above who said run 3 miles, DO NOT RUN LONG DISTANCE, football is mainly short sprinting, you'll sprint 100 yards at the most, but you should be practicing more than half a mile of running at a time. Here are all my exercises for you, although some are hard to explain on the internet
23 Laps of Hell:
In collage they do 23, but for your case we'll shorten it to high school standards, 11. So lets call this 11 laps of hell. In order to do this you need to be on a basketball cort. Its simple really, you need to sprint 11 laps from one basket to another, in under 2 minutes. If you can't do it in under two minutes, you have to sprint another 5 for punishment. It seems easy but once you acually try it its horrible. My first time I tried it I ran 11 in 4 and a half minutes. I can do it now after a LOT of practice. If you have a hard time doing it in under 2 minutes, raise the time to 3 minutes for the first week or so.
100 yard dash:
This one is simple as well. The best place to do this is on a football field, but if you want you can measure out 100 yards in an open field. What you do is start at the starting point, and run 100 yards. You must run each 100 yard sprint in under 15 seconds, and between each sprint take a 30 second break. You should be able to complete 16 sprints before you stop.
50 yard dash:
the 100 yard dash is mainly for skill positions such as WR or Runningback, if your trying DE, I would do more 50 yard dash's, not 100 yard ones. For the 50 yard dash, you have to run 50 yards, each sprint in under 9 seconds. Give your self 30 seconds break for each one. You should complete 20 sprints.
Shuffle:
have three cones set up like this *=cone ___=5 yards
*___*___*
start at the middle cone. Shuffle to the right cone, then shuffle to the left cone, and finnish at the middle cone. You can also do this same exercise with 15 yards between each cone, but only recomend that if you conditioning, not if you want to gain speed. Do this as many times as you like, untill you record a fast time. Make sure you time yourself with a stopwatch.
40 yard dash:
I think everyone has heard of this one. Mark 40 yards, and run it. For you, I'd try to run in in 5.5 or less. An ideal time would be 5.2 or less.
I have many more but most are for skill positions, not linemen. If you practice these you should be good though
November 21 2008 | Exercise | 12 Comments »
Is it better to do weights/sit ups etc or cardio exercise? I eat healthily and exercise regularly, just can't shift a little flab on the stomach. Not looking to get a great 6-pack, just want a flat stomach.
cardio and weight are both important, and so is diet.
check out this site for tips on getting a flat stomach- http://www.ab-core-and-stomach-exercises.com/six-pack-abs.html
November 21 2008 | Exercise | 5 Comments »
My appetite has grown a little bit recently, and so has by gut. I am just wondering what exercise is the best known that will flatten my gut back to where it was. Don't say pushing away from the table, because I have cut down on my intake. I want an exercise that specifically works on the gut.
It's called "push away from the table".
November 21 2008 | Exercise | 3 Comments »
I would realli like to have a nice flat tummy and really want to know which ab exercise will really show results.
The best way to trim fat is through cardio exercise although there is no way to spot train (meaning there is no magic solution to getting rid of just lower abdominal fat). While exercises such as crunches and sit-ups will help tone the area, your hard work won't show through unless you mix in cardio to burn the fat ontop of your muscle. Personally, I found that interval cardio training sessions are by far the best for optimal fat loss - and cardio endurance. Instead of going at a steady (boring) pace for 30 minutes you can mix in bursts of intensity followed by short periods of recovery. It's fun and will burn fat fast!
Be sure to also focus on proper form when you are doing ab exercises - remember you never want to arch your lower back, you always want it on the ground, when doing crunches, sit-ups, etc. No matter how much you do ab work, bad form will prevent you from seeing the results you want.
When you have time, I would also recommend looking online for exercises that work your "core." They are great for the abs and total body. While I tend to get bored by Yoga, Pilates is a GREAT way to tone your entire body.
Goodluck & Have fun! 
November 21 2008 | Exercise | 5 Comments »
My upper arms on the back are really flabby. What can I do to tone this area? I'm not sure which exercise is the best. Thanks!
Okay, let me rephrase this. I have no idea what muscle it is, and I have no idea what exercise terms mean. Can an answerer please just tell me how to move my arm with a dumbbell in it?
Take a can of soup in each hand (or use weights if you have them). Raise both hands to the ceiling as high as you can (with hands touching) and then bend your elbows so that your hands go back behind your head and then back up straight.
Keep your elbows near your head.
Do this several times and you will feel it working in the back of your arms.
Good luck!
November 21 2008 | Exercise | 7 Comments »
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November 19 2008 | Exercise | No Comments »
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November 19 2008 | Exercise | No Comments »
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November 19 2008 | Exercise | No Comments »
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November 19 2008 | Exercise | No Comments »
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