Defensive linemen in football have a very taxing and difficult job. They line up along the line of scrimmage against the opposing team’s offensive line. The goal is to drive the offensive line back toward the quarterback, stop any running backs from getting through and generally cause trouble for the other team’s offense. There are exercises and workouts that can help a defensive lineman excel at his position.
A defensive lineman needs to have a very powerful upper body and legs to do his job effectively. He is attempting to drive back players as big or bigger than himself. Performing exercises that are typically reserved for power lifters will give the defensive lineman the raw power he needs to compete. Exercises such as heavy bench presses, squats, deadlifts and clean and jerks will increase explosive power. Stick to compound moves that work multiple groups of muscles rather than isolation moves for definition.
The five-man sled is a football exercise to develop explosive hand speed and power needed on the defensive line. It also works your lateral foot movement. The defensive linemen should be in a single line in front of the first dummy on the sled. Get into the proper stance and when the whistle blows, explode into the dummy with as much leverage as you can. Move down the sled and attack the last four dummies with your hands. Work quickly and with a high level of intensity.
The reaction drill tests a defensive lineman’s reaction time when an opposing player changes direction. Place three cones 7 to 10 yards apart. Place a running back at one cone, with a blocker between the other two cones facing the defensive lineman. The coach stands behind the defensive lineman and signals to the running back which way to run. The defensive lineman must fight off the blocker as well as react to where the running back is going and prevent him from getting to the cone.
The initial step drill trains the defensive lineman not to move too soon and incur a penalty. The football is tied to a rope that the coach is holding. Two or three defensive linemen line up in their stances. The coach yells out different offensive plays and cadences, before finally pulling the ball away, signalling the defensive line to act. This will teach them to remain still until the ball is snapped.
Gout is the result of uric acid crystal formation within your joints, most commonly your foot, causing acute or chronic arthritis. According to the Merck Manuals Online Medical Library, gout has three main causes, including an increase in uric acid production, a reduction in the urinary excretion of uric acid, or an increase in purine consumption. Purine is a naturally available molecule that is typically broken down into uric acid and filtered out through your kidneys. A low-purine diet may help your reduce blood uric acid levels and reduce the risks of both acute and chronic gout.
While purine is found in nearly everything, the key is to focus on foods that are lower in purine. Protein sources, like meats and fish contain the highest amount of purine. Fish, like anchovies, sardines, mackerel and scallops all contain very high purine levels according to Drugs.com. Game and organ meats, like deer, elk, liver and sweet breads also contain higher levels of purine. Instead of these choices, you can choose protein sources that are lower in purine, like eggs, tofu, nuts and peanut butter. However, medium level purine choices like red meat, poultry, shrimp and dried beans can be eaten, although should be done so sparingly. According to registered dietitian Joanne Larson, limit yourself to one serving per day of the medium level purine foods.
Diets that are rich in fruits and vegetables are nearly always considered extremely healthy. However, if you are suffering from gout, it may surprise you to learn that there are some vegetables that have medium levels of purine that may contribute to your gout. These vegetables include asparagus, mushrooms, green peas, cauliflower and spinach. However there are plenty of vegetables that are low in purine, including carrots, onions, celery, cabbage, tomatoes, peppers and squash. Additionally, all fruits are low in purine content and should be liberally added to your diet to reduce complications associated with gout.
Alcohol consumption will significantly contribute to your purine intake. While all forms of alcohol contain purine, beer contains the most while certain types of wine may contain the least. Although, if you suffer from gout it is better to abstain completely from alcohol because it will cause dehydration that will increase uric acid levels in the blood, which could result in a gout flare-up.
Chafing is an irritation of the skin caused by an area of skin rubbing against clothing or another area of body. The friction causes the skin to become red, raw, irritated and prone to infection. If severe, the skin can even break open and bleed. Treatment of the irritated skin can help soothe the pain, but prevention is probably even more important.
Chafing results from repetitive friction of skin rubbing on adjacent skin or the fabric of your clothing. It is especially common in people doing repetitive exercises such as running, walking or cycling. Chafing can occur anywhere on the body but most often occurs in the area of the underarms and inner thighs due to the constant friction of the arms and legs moving. Improperly fitting clothing contributes to chafing, as well; for example, runners often experience chafed nipples from the fabric of their shirts rubbing their skin. The rubbing of a bra strap is another common cause. Sweating may also be a factor in chafing as the saltiness of the sweat can irritate the skin further. Sometimes chafing can be associated with being overweight, as areas of excess skin may tend to rub against other areas.
The best way to deal with chafed skin is to prevent it from occurring in the first place.
If you do experience chafed skin, there are ways you can help soothe the pain and help it heal. Gently wash the area with warm water and soap to reduce the chance of infection. Pat dry ¨C don’t rub or you might irritate it further. Keeping dry is important, so dusting dry skin with baby powder or cornstarch may help. “Excess moisture around your privates can lead to skin irritation and unpleasant odors,” noted DoctorOz.com. “Use cornstarch to keep this area dry and fresh. Avoid talcum powder for this purpose; application of the substance to this area of the body may slightly increase the risk of ovarian cancer in some women, although the risk is still unclear.” Don’t use cornstarch on wet skin or on a fungal infection, as it acts as food for skin fungus.
Lotions may help soothe the irritated skin, as well as provide friction-reducing lubrication. Your health care professional may even suggest a medicated ointment to relieve pain and help the skin heal. Also, try to give your skin some time to heal; take a few days off from exercise that has caused skin chafing. If your chafed skin is extremely painful or does not heal soon, consult your doctor to make sure you don¡¯t have a more serious skin infection.
An athletic supporter is designed to protect the penis and the testicles for any male playing a sport. The athletic supporter, also know as a jock strap, is usually coupled with a protective cup when playing contact sports, like football or hockey, that involve a lot of hard hitting. Baseball players also wear cups because of the hardness of the baseball.
Purchase a jock strap that fits comfortably. The size on the label refers to your waist size. It does not have to do with the size of the package. If you feel you need a larger protective area, buy a larger size athletic supporter and have the waistband taken in so it fits properly. When the athletic supporter is worn without a protective cup, the package should fit snugly and securely in the protective pouch. If it is too loose, you will not have sufficient support.
Slide the protective cup inside the sleeve if you are playing a hard contact sport. This cup will protect you in case a projectile, like a puck or a baseball, hits you directly in this delicate area. It will also protect you if an errant foot, knee or fist comes your way. The athletic supporter still needs to fit snugly when wearing the protector, but it does not have to be quite as tight to the body. It should not restrict your movements too much. Some people find it difficult to run and maneuver with a cup, but there is a trade-off with the protection provided.
Wear compression shorts over your athletic supporter for added protection. Do this if you’re not wearing a cup. Compression shorts give extra protection from pulled hamstring or groin muscles, and they also provide additional padding to the package area.
Make sure the straps in the back of the athletic supporter are not twisted. Do this when you first put the athletic supporter on. However, if you’re doing a lot of up-and-down movements, the straps can get twisted. Check them whenever you get an opportunity to go into the locker room.
You should always pay attention to a headache before, during or after a football practice, because it might signal something much more significant. Headaches can arise from something as simple as dehydration, but they can also signify a brain injury, such as a concussion. Players with headaches should never ignore the pain and should stop practicing immediately to seek medical attention because headaches remain dangerous for any football player.
While not all headaches on the football field come from concussions, the book “Head Games: Football’s Concussion Crisis from the NFL to Youth Leagues” reports that up to 47 percent of all high school football players have suffered a concussion. Many of these concussions go unreported because these players do not want to lose their spots on the team. Many players believe that they should not worry about headaches unless they lead to or result from unconsciousness, but all players should have an awareness about the dangers of head trauma.
Countless deaths have occurred after high school practices and games over the years, with many of the deceased reporting headaches in the hours leading up to their deaths. In 2008, offensive lineman Atlas Fraley called for emergency attention after complaining of a headache after football practice. When the paramedics arrived, they diagnosed it as dehydration and left him at home after pumping him with fluids. Family found Fraley dead a few hours later because of head trauma he suffered at practice, the KnowConcussion website reports.
Professional football player Percy Harvin did not, as of the 2010 season, have a history of concussion, but reported suffering from migraine headaches occasionally. During a practice before the 2010 NFL season, Harvin complained of a headache, but soon returned to the field after receiving medical attention. The Minnesota Vikings wide receiver later collapsed on the field and the team¡¯s medical staff rushed him to hospital. This shows you should receive immediate medical attention for any headache you suffer from on the field, regardless whether direct contact occurred with the head or not.
Headaches can occur for different reasons during football practice, but no player should ever ignore them. In a contact sport, any number of collisions can cause a concussion, and a player should never return to the field until all of the symptoms have subsided. Those who return to the field before the headache has disappeared have a much greater risk of suffering from extremely dangerous conditions like second impact syndrome or post-concussion syndrome, researchers warned in a study published in 2001 in the journal “American Family Physician.”
Muscle cramps are the result of low sodium levels in your body, and several factors can influence the development. The type of fluids you consume prior to and during exercise is important, and heat can also affect your body’s internal health. Muscle cramps are minor injuries that often subside after a few minutes, but when they occur it is dangerous to use the muscle, as damage to the tissues may result. Severe cramping can also damage the muscles on its own. If you develop cramps during a football game, particularly one played in hot weather, there is an easy course of action to treat the cramp and prevent a recurrence.
Take yourself out of the game and sit down on the sideline. Depending on the location of the cramp — many develop in the legs — you may need assistance to get off the field. Sit down to rest the muscle while the cramp works through itself.
Gently massage the muscle and perform light stretches to help it return to a relaxed state. Do not stretch it to the point of pain, but gradually help limber up the muscle.
Drink small amounts of a drink containing sodium. Although many associate cramping with dehydration — and this could be a contributing factor — you also need to replace the sodium lost from the body. Sports drinks like Gatorade and Powerade can provide your body with this sodium, helping boost sodium levels and preventing future cramps from occurring.
Return to the field once your muscle has returned to normal and you have consumed at least 8 to 12 oz. of a sports drink.
The word means “speed play” in Swedish, and fartlek training given its varying running intensity perfectly mirrors what happens in soccer games. Runners perform fartleks by timing alternate sprints and jogs, based on a watch or heart-rate monitor. The intensity can change based on light poles or even dogs seen in the park. For soccer, you can adapt sport-specific fartlek drills.
This ingenious drill, from strength coach Greg Gatz’s “Complete Conditioning for Soccer,” weaves skills work in with soccer conditioning. You stand at the end line with a ball while a teammate stands at the midfield line. Dribble quickly toward your teammate. Pass the ball to your teammate and turn, taking a long bending run toward goal. Have your teammate serve the ball ahead of you as you close in on the goal and take a shot. Perform four repetitions as a shooter, take a rest of three minutes, and complete three sets.
Gatz also places his University of North Carolina soccer athletes through the sprint-jog-walk drill. You’ll need a watch with a stopwatch function or a heart-rate monitor. You simply continuously sprint for 10 seconds, jog for 20 seconds and walk for 10 seconds for a total of 10 minutes. Put some fancy curves and angles in your pattern of running. Rest for two minutes after each set and complete two or three sets.
The game of soccer — more commonly referred to outside the United States as football — has long been one of the most popular sports in the world. With origins that date back many centuries, soccer is played by young children, college students and professionals. Amateur clubs and weekend warriors add to the passion that swells up every four years for the most-watched sporting event in the world, the World Cup.
Although soccer’s international governing body, the International Federation of Association Football, recognizes the birth of the modern game as 1863 in England, the deepest origins go back centuries. The Han Dynasty in the second century B.C. saw the emergence of a game similar to soccer called tsu’ chu. Several centuries after that, the Japanese game Kemari began. Kemari was less competitive, with participants passing the ball from one another using their feet, trying to keep it from touching the ground. Much later, a violent town game emerged called mob football in Europe during the Middle Ages.
The game of soccer is built around the pursuit of scoring goals. Teams move the the ball up and down the field in an attempt to kick it within the goal, a framework that measures 8 feet in height and 24 feet in width at the professional level. The player guarding the goal, the goalkeeper, is the only player on a team typically allowed to touch the ball with his hands. Except during a throw-in, the other players must use their feet, knees, head and chest to control and advance the ball. A regulation game is played in two 45-minute halves.
Eleven players, including the goalkeeper, are allowed on the field at one time for each team. These players must keep the ball in play on a rectangular field that measures between 100 and 130 yards in length and 50 and 100 yards in width. The builders of an individual stadium or field determine the dimensions for their facility based on how close they want the fans to the field, the style of game — a smaller field provides greater advantage to the technical, rather than fast, players — and the attendance capacity they hope to manage.
If the ball crosses the goal line — the line creating the width of the field — and the defense touches it last, its opponents are allowed a corner kick. On a corner kick, the ball is placed within an arc laid out at one of the two corners on the side where it went out. A player from the offensive team kicks it from there, typically aiming it to an area in front of the goal in the hope that one of his players can deflect it into the goal for a score.
Fouls and penalties committed by one team can lead to penalty kicks for the opposing team. This occurs when a foul is committed inside the penalty area — anywhere 18 yards and in from the goal line — and the player suffering the foul receives a penalty kick. For such a kick, the ball is placed 12 yards from the goal line and the fouled player kicks toward the goal, facing the goalkeeper only — a great chance to score.
Free kicks occur when a foul is committed — usually a player tripping or pushing an opponent inside the penalty area. This type of kick does not feature the one-on-one matchup against the goalkeeper. Instead, the opposing team may line its players up no closer than 10 yards from the ball. If the referee determines that the free kick should be a direct free kick, the player taking the free kick may kick the ball in the goal without having it touch another player first. An indirect free kick must touch another player before going in the goal. The type of free kick is determined by the nature of the foul.
Wearing weight lifting gloves is a personal choice. Some people swear by them and would not go to the gym without their weight lifting gloves. Others claim they interfere with their workout. You should consider the pros and cons of weight lifting gloves before making your decision.
Weight lifting gloves improve your grip on weights. Hands get sweaty during a workout. When they do, your hands can slip. This can be annoying if you are doing pull ups and keep falling off the bar. It is also dangerous if you are holding heavy weights over your body. Weight lifting gloves make workouts safer.
Lifting weights over long periods of time results in calluses and blisters on the hands. Some people find these unattractive and use weight lifting gloves to preserve the appearance of their hands. Even those people who do not mind tough hands can still benefit from weight lifting gloves. A tiny blister can prevent a weight lifter from using his hands that day. Weight lifting gloves prevent blisters.
Weight lifting gloves relieve pressure placed on your hands when lifting heavy weights. This allows you to move beyond the limitations of your hands. The chest and back muscles on most people can handle much more weight than their naked hands can support. Weight lifting gloves increase the pressure capacity on your hands.
Most weight lifting gloves also wrap around your wrists. This provides valuable support for the wrists while they support heavy weights. The material of the glove acts like extra ligaments and tendons while the wrist is bent backward. Weight lifting gloves help prevent wrist injuries in the gym.
Weight gloves with wrist straps can make you stronger. They do this by distributing the weight being lifted across the forearms instead of making your fingers hold it all. This is especially effective in pulling exercises like deadlifts or upright rows. Weight gloves with wrist straps allow you to lift much more weight than you could with just your hands.
Listen up, men: Fully one in four of you over the age of 30 have low testosterone. What¡¯s more, there are some serious health- and lifestyle-related issues linked to declining levels of testosterone.
Common problems include erectile dysfunction, low sex drive, osteoporosis and bone fracture. That¡¯s the bad news.
But the good news is that low testosterone isn¡¯t something you just have to live with. A lot of what it takes to return your testosterone levels to normal are things you should be doing anyway.
Read More: The 10 Most Annoying Men’s Health Issues and How to Fix Them
But first things first: How can you tell if you have low testosterone? Here are some warning signs that your T levels might be low:
-Fatigue and decreased energy
-Depression, mood swings, irritability
-Reduced muscle mass and increased levels of body fat
Your doctor will be able to offer some options, but before you go down that road, here are six ways you can pump up your man hormones naturally:
There¡¯s really no substitute for lifting heavy when it comes to getting your testosterone levels back up to snuff. Your best options are compound lifts that use multiple muscle groups or even your whole body; think squats, deadlifts, snatches and cleans.
Read More: 13 Exercises Every Man Should Do to Improve His Sex Life
The reason these work to produce more testosterone is simple: They put a greater amount of stress on a greater amount of muscle tissue. The more muscle you¡¯re moving, the more you¡¯re going to free up testosterone for use by your body.
Here¡¯s something you probably didn¡¯t know: Cholesterol is nature¡¯s steroid. Your brain is filled with it, and it helps cognitive functioning. While there¡¯s an upper limit to how much fat and cholesterol you can consume and still be healthy, studies have linked both cholesterol and fat to proper testosterone levels in men.
Read More: Top 9 Foods for Men’s Sexual Health
The best news is that having bacon and eggs for breakfast is an easy way to get what you need. Ditch the cereal and bagels and start eating like your grandfather used to. Other than that, get your fats from nuts, avocados and other healthy sources.
One reason that men see declining levels of testosterone is that they¡¯re not getting the right vitamins. The most important ones are vitamin D, magnesium and zinc. You might be getting all of these from your food or, in the case of vitamin D, the sun.
However, you might not be getting enough of them, and in the case of vitamin D, you might not be getting enough of the right kind, D3, which is a hormone, not a vitamin.
Read More: What You Really Need to Know About Supplements
All three are closely associated with elevated levels of testosterone in men, so get a multivitamin that provides you with all of the above, as well as a solid D-3 supplement, especially if you live somewhere without a lot of sun.
Sleep will increase your testosterone levels? Yep. Testosterone has a mortal enemy, cortisol, that effectively blocks your ability to use testosterone properly.
Read More: Why Sleep Is so Important & How to Get It
There are two main things that are going to increase your cortisol levels: not getting enough sleep and stressing out. Make sure that you¡¯re getting enough sleep. If you¡¯re not, start looking for reasons why you¡¯re not and practice proper sleep hygiene. Six hours a night is an absolute bare minimum. Seven is better. Eight is ideal.
BCAAs are common in pre-workout formulas for a reason: Not only do they increase testosterone levels on their own, making your lifts go smoother, they also increase testosterone levels of men who are lifting extra.
More good news: You can get BCAAs from cheese. Mix some of this in with your pre-workout formula for maximum results.
Sugar boosts your insulin levels, leading to lowered levels of testosterone. Two hours after you eat sugar, you¡¯re almost certainly going to have significantly lowered T levels. And that¡¯s in addition to what it¡¯s doing to your insulin levels over time.
Read More: 10 Easy Drink Swaps to Cut Down on Sugar
There¡¯s also the likelihood that sugar is going to increase your weight and body fat, which are also associated with lower testosterone levels.
If you change your lifestyle and habits and you¡¯re still having issues with low-testosterone-related symptoms, you should talk to your doctor. But start with areas that are under your control.
Have you been diagnosed with low testosterone? What did you do to get your levels up? Did you use medication or any of the methods discussed above? Leave a comment below and let us know.