| How to Throw a Football Farther Posted: 10 Dec 2018 04:00 PM PST If you're a quarterback or an aspiring quarterback, you'll need to learn how to throw a ball far and accurately. To do so, you'll need to perfect your basic throwing technique. Once you've mastered throwing the ball, you can do specific techniques, like a crow step, to throw the ball further and faster. Regardless of your natural talent, practicing with a partner and exercising the right muscles will help develop your skills and power quickly. EditUsing the Right Technique - Hold the ball on the threads. Grip the ball with your dominant hand. Put your fingers in between the threads and hold the ball in a position that feels most comfortable for you. Ideally, you'll want to place your fingers around the 2nd and 5th lace on the back end of the ball. Place your non-dominant hand on the other side of the ball until you're ready to throw it.[1]
- The majority of the ball's weight should be on the front of your throw.
- Leave a little bit of space between your hands and the ball.
- Holding the ball at the threads or laces will help you throw a perfect spiral.[2]
- Bend your knees slightly and plant your feet shoulder-width apart. Plant your feet firmly on the ground with your toes pointed in front of you and straighten your back. Hold the football in your hands and slightly bend your knees. The majority of your weight should be distributed on your back foot.[3]
- Distributing your weight on the back foot allows you to spring off it, which could increase your throwing distance.
- Do not hunch over in this position or it could affect your throw.
- Push the ball into the throwing position with your lead hand. Use your lead hand to position the ball and bring it back in your dominant hand. Bend your dominant elbow and bring the ball above your shoulder so your arm is in an "L" position at a 90-degree angle.[4]
- Don't bring the ball down or out to the side when setting up your throw.
- This step of the throw is called the reach.[5]
- Step forward with your lead foot and pull down your lead arm. Your lead foot should be on the same side as your lead hand. Perform an open stride with your lead foot and point your toe in the direction of where you want to throw the ball. Push off with your back foot to gain momentum and power in your throw. As you do this, pull your lead arm down and to your side to add more range of motion to your body.[6]
- Keep your lead arm tight against your body.
- Your lead foot and chest should be pointed towards the target.
- Throw the ball and twist your waist. Extend your arm fully and throw the ball as you rotate your waist into the throw. Your back leg should rotate slightly as you push off it to toss the ball. Keep your shoulder and arm straight so that the throw is accurate.[7]
- Bring your lead elbow straight down, not off to the side.
- Snap your wrist and follow through with the throw. Snap your wrist as you throw the ball so that your thumb is pointing downward and in front of you as the ball exits your hand. This will rotate the ball as it leaves your hand so that it forms a spiral and goes the maximum distance.[8]
- The last finger that should make contact with the ball is your index finger. This will help you throw a spiral.
EditMaximizing Throwing Distance - Tilt back and lean into the pass. Lean slightly at the waist towards your throwing arm to increase the range of motion in the throw. This will cock the ball back, which will make it travel farther as you throw it.[9]
- Most of the power from your throw is generated from the legs and hips, so getting a fuller range of motion will cause the ball to travel farther.
- Increase your throwing trajectory to throw the ball farther. Slightly elevate your shoulders and aim the ball in a more upward trajectory to get a more distance. This is necessary for plays that require passes over , such as a Hail Mary pass. Remember to have full rotation and extension of your body as the ball leaves your hands.[10]
- Throw the ball at a 45-degree angle.
- Do not lean forward or tilt forward as this will actually decrease the distance of your throw.
- Throw a perfect spiral to maximize your distance. Throwing a spiral will reduce drag on the ball and allows it to go much farther than a tumbling football. The rotation of the ball will also keep the tip of the ball up in the air, which will improve the trajectory for maximum distance.[11]
- If you don't put a spin on the ball as it leaves your hand, there's a good chance it will tumble in the air.
- Use a crow step to build more power in your throw. Step behind your front foot with your back foot so that your legs cross over. Then, step forward with your lead foot and throw the ball. This extra range of motion causes you to step deeper into the throw, which will make it travel a farther distance.[12]
- If you are using a crow step, make sure you have enough clear distance in front of you to take 2-3 steps.
EditPerforming Passing Drills - Practice flicking your wrist to achieve a perfect spiral. Practice throwing without holding a ball to perfect the motion of your wrist when throwing a spiral. Throw the ball as you normally would, but concentrate on the downward flick motion of your wrist. Make sure your thumb is pointing down and your index finger is pointed towards your lead thigh as you follow through.[13]
- Perform this drill 10-20 times before you warm up with an actual ball.
- Use a medicine ball to work out your core. Hold a medicine ball at waist level and rotate your hips to both sides. Repeat this for 10-15 reps for 2-3 sets to strengthen your core, which will increase your throwing distance.[14]
- You can also do other exercises like sit-ups, crunches, leg lifts, and push-ups to strengthen your core.
- Practice from a stationary position to work on your arm technique. Stand away from your partner and don't step or move your feet as you throw the ball. This will help you concentrate on your arm technique exclusively and will help build power in your core.[15]
- Your lead elbow should be facing the target that you're passing to.
- Throw the ball 10-15 times in this position.
- Throw the ball with your back foot in front of your lead foot. Standing in the opposite direction of your normal stance will force you to exaggerate the twisting motion of your midsection when throwing. This will help build your core strength and get you used to the rotation of your waist as you throw.[16]
- Toss the ball 10-15 times in this position.
- Throw passes while you're on your knees. Start with your back knee on the ground and your lead leg bent at the knee with your foot planted flat on the ground. Exaggerate the twisting motion of your body as you throw the ball back and forth with your partner. This will work out your core and help you build a full range of motion as you throw.[17]
- Switch knees after 10-15 passes and do 10-15 more passes on the other knee.
- Practice throwing accurate 40-yard passes. Have a partner stand 40 yards away and throw the ball to them. Focus on accuracy and distance when throwing the ball. If you're having trouble throwing a ball 40 yards, reduce the distance to 20 yards and try that instead.[18]
- If you practice regularly, throwing a football far will come naturally to you.
- Practice at least 1-2 hours, 5 days a week. The only way you'll maximize your distance is to practice and drill nearly every day. College level players can spend up to 40 hours per week practicing. Work on your conditioning, throwing power, and footwork to become a well-rounded player.[19]
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| How to Choose Binoculars Posted: 10 Dec 2018 08:00 AM PST Binoculars can be used for hunting, bird-watching, astronomy or watching the action at sporting events or concerts. However, not all binoculars are created equal, and being able to choose the right pair for your particular hobby makes a big difference in the long run. By knowing what to look for in a pair of binoculars and how to evaluate them, you'll be able to make sure you get the right type of binoculars for you. EditKnowing What Type of Binoculars to Choose - Choose binoculars with a 7x to 10x magnification for general use. The number that comes before the "x" when describing binoculars refers to the magnification factor, or how much closer objects will appear to be. If you just want binoculars for general use, rather than for a specific hobby, binoculars with 7x to 10x magnification are best. These will give you adequate magnification for most activities and won't be destabilized if your hand slightly shakes.[1]
- Binoculars are referred to with 2 numbers, such as 7 x 35 or 10 x 50. The second number is the diameter of the main (objective) lenses in millimeters; 7 x 35 lenses are 35 millimeters (1.38 inches) in diameter, while 10 x 50 lenses are 50 millimeters (1.97 inches) in diameter.
- While binoculars with relatively small magnification factors produce images that are less magnified than those produced by binoculars with higher magnification factors, these images will be sharper and your field of view (how widely you can see) will be wider. If you need a wide field of view, such as for viewing a football game from high seats, choose a lower magnification.
- Look for high magnification for long-range hunting and astronomy. If you're hunting in the mountains or in wide open ranges, you'll want to use binoculars with larger magnifications, such as 10x or 12x. This range of magnification would also be suitable for viewing the more minute elements of the night sky, such as tiny light-points within dense star clusters.[2]
- Note that the higher the magnification of your binoculars, the dimmer the image will be. Although the image you see will be larger, your field of view will narrow and it'll harder to keep the image focused. If you choose binoculars with 10x magnification or greater, get a pair with a tripod socket so you can mount and steady your binoculars when needed.
- If you're hunting in a forested area, you may find that binoculars with a 7x to 10x magnification factor are more appropriate.
- Prioritize larger lenses for bird watching or low-light activities. Binoculars with larger objective lenses have wider fields of view, which are better for finding and following birds when bird watching. They're also able to gather more light, which is important in low-light activities such as hunting at dawn or dusk.[3]
- If you're more interested in seeing the details on smaller birds at greater distances, then you may want to opt for binoculars with larger magnifications and smaller lenses.
- Note that the larger the lenses are, the more the binoculars will probably weigh.
- Generally speaking, standard-sized binoculars have objective lens diameters larger than 30mm, while compact-sized binoculars have lens diameters smaller than 30mm.
- Determine ahead of time what your price range will be. It's generally true that the more expensive, top-of-the-line binoculars have higher image quality and are also more durable. However, there are also a lot of cheaper binoculars that are adequately durable and have decent optical quality. Thus, pick a price range that you feel comfortable buying binoculars at and don't feel compelled to go beyond it.[4]
- Think about how you intend to use your binoculars; a pair you intend to keep at home to look out the window don't need to be as durable as a pair you want to take hiking with you.
- Decide how heavy a pair of binoculars you can handle. As noted, high-magnification and large-lens binoculars weigh more than standard binoculars. If you plan to travel long distances or don't have a lot of storage room, you may want to settle for less powerful but lighter binoculars.[5]
- You can compensate for the weight and stabilize the binoculars by mounting them on a tripod or with a strap that lets you carry them around your neck
- How you intend to use the binoculars is especially relevant here. If you plan to carry them around your neck while hiking, heavy binoculars may be a real burden.
- Consider waterproof versus water-resistant binoculars. If you don't plan on using your binoculars in bad weather or in conditions where they'll get wet very often, you can get by with water-resistant binoculars. If you plan to take them along whitewater rafting or skiing, get waterproof binoculars instead.[6]
- Note that waterproof binoculars are usually more expensive than water-resistant binoculars.
EditEvaluating a Pair of Binoculars - Choose glass lenses for better quality images. Most binoculars have glass lenses, which generally provide better image quality. Glass also partially reflects the light that hits it, although this can be compensated for with the right coating. If image quality is your highest priority, make sure the binoculars you plan to buy have glass lenses.[7]
- Note that glass lenses are also typically more expensive than plastic lenses.
- Binoculars made with Extra-low Dispersion (ED) glass produce the most high quality image, though these are also one of the most expensive types of lens material used in binoculars.
- Lens coatings are described with the following codes: C means that only some surfaces have been coated with a single coating layer; FC means that all glass lens surfaces other have been coated; MC means that some surfaces have been coated with multiple layers; and FMC means that all glass lens surfaces have been coated with multiple layers. Multiple-layer coatings are generally superior to single coatings but add to the cost of the binoculars.
- Opt for plastic lenses for durability. Plastic lenses might not give you the most quality image, but they're much more rugged than glass lenses. If you intend to use your binoculars mainly outdoors and in rugged conditions where durability is an important factor, choose a pair with plastic lenses.[8]
- For example, binoculars with plastic lenses are the best choice for activities such as hiking and mountain climbing, or for children who are handling binoculars for the first time.
- Note that while plastic lenses are generally inexpensive, a set of plastic lenses that provide the same image quality as a set of glass lenses will cost more.
- Evaluate the eyepieces. The eyepiece lenses should rest a comfortable distance from your eyes, and even further if you wear glasses. This is called "eye relief" and normally ranges from 5 to 20 millimeters (0.2 to 0.98 inches). If you wear glasses, you'll need an eye relief of 14 to 15 millimeters (0.55 to 0.59 inches) or greater, as most eyeglasses rest from 9 to 13 millimeters (0.35 to 0.5 inches) from the eye.[9]
- Many binoculars include rubber eye cups around the eyepieces to help you seat the eyepieces over your eyes when using the binoculars. If you wear glasses, look for binoculars with eye cups that retract or flip out of the way.
- Test the focusing function. Look at how closely you can focus the binoculars in the store and measure the distance between them and the object you're looking at. If you care about spotting tiny details from far away, you'll need to make sure the binoculars have good focusing ability.[10]
- Binoculars focus in 1 of 2 ways. Most binoculars have a center-post mechanism, as well as a diopter corrector in case one of your eyes is stronger or weaker than the other. Waterproof binoculars, however, usually have individual focusing for each lenses, with controls on each eyepiece.
- Some binoculars are "focus-free," with no ability to adjust the focus whatsoever. These binoculars can cause eyestrain if you attempt to focus on something closer than the pre-set distance.
- Look at the prism design to gauge how good the images will be. Most binoculars have their main lenses spaced wider than the eyepieces, thanks to the Porro prisms they use. This makes the binoculars larger but makes nearby objects appear more 3-dimensional. Binoculars that use roof prisms let the main lenses rest in line with the eyepieces, making the binoculars more compact but usually at the cost of image quality. However, roof prism binoculars can be made to deliver images of quality equal to Porro prism binoculars but at greater cost.[11]
- Less expensive binoculars use BK-7 prisms, which tend to square off one side of the image, while more expensive binoculars use BAK-4 prisms, which deliver more light and sharper, rounder images.
- Check out the manufacturer's reputation and guarantees. Consider how long the manufacturer has been in business and what other optical products they make, if any, as well as how they'll handle matters if the binoculars get damaged. Note as well whether the manufacturer offers a warranty for the binoculars.[12]
- If you buy an expensive pair of binoculars and they become damaged, having a warranty or guarantee from the manufacturer would make it much easier for you to get them replaced.
- Some binoculars have the capability to view images in a range of magnifications, letting you take in an entire scene or zoom in to your favorite part of it. Note that as you increase the magnification, your field of view will narrow and you'll find it harder to stay focused on the image.
- Some more expensive, high-magnification binoculars include built-in stabilizers to help you stay focused on an image. Generally, these binoculars cost $1,000 or more.
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| How to Eat During Flu Season Posted: 10 Dec 2018 12:00 AM PST The flu can take you out of the game for a week or more, so it's important that you stay healthy during flu season. Get a head start by boosting your immune system to prevent the flu in the first place. If you happen to fall victim to fever and fatigue, knowing what to eat can help your body fight the flu faster so you can get back in the game. EditPreventing the Flu by Boosting Immunity - Cut down on refined carbohydrates. Refined carbohydrates, like sugar, white flour, and rice, can cause inflammation, which weakens your body's immune system. Avoid white breads, ice cream, pastries, breakfast cereals, candy, and pasta.[1]
- Eat citrus fruits that are low in sugar. Citrus fruits, in particular, are high in vitamin C, which may help to boost your immunity and decrease flu symptoms. Other fruits like grapes, mangoes, and bananas can contain a high degree of sugar, which can suppress immunity.
- Citrus fruits that are particularly low in sugar include peppers, tomatoes, and avocados.
- Include lean protein in your diet. Lean proteins are important for any healthy diet, but they are especially important when boosting your immune system. They help your body create antibodies that fight off infections like the flu.[2]
- Lean proteins are those without a lot of fat. They include foods like chicken and turkey with the skin removed, fish, shellfish, and lean beef like sirloin and round cuts. Vegetarians can boost their lean protein intake through foods like eggs, lentils, and beans.[3]
- Moderate the amount of healthy oils you eat. Healthy cooking oils, such as extra virgin olive oil, can boost the immune system because they have a high concentration of polyunsaturated fatty acids. This helps them protect you from infection.[4]
- One tablespoon is the recommended serving size for cooking oil. Eating more than the recommended amount of even healthy cooking oils can lead to cardiovascular disease. Using these oils to fry food can also suppress your immune system.[5]
- Add whole grains to your daily intake. Centered mostly in your gut, your body's immune system needs healthy bacteria to strengthen it. Whole grains have anti-inflammatory benefits that generate healthy gut bacteria to keep you healthy.[6]
- Choose breads and other products that are "100 percent" whole grain or whole wheat. If they don't contain a percentage, they may include white flours too, which cause inflammation.[7]
- Whole grains, such as quinoa and rye bread, also add B vitamins, fiber, and minerals to your diet. These nutrients are essential to overall good health and keep your immune system in working order.[8]
- Increase your consumption of probiotics and prebiotics. Prebiotics are carbohydrates that probiotics feed off of but your body is unable to digest. Probiotics are healthy gut bacteria that strengthen your immune system.[9]
- Prebiotics, such as beta-glucan and inulin, are in foods like asparagus, barley, oats, bananas, and onions.[10]
- You can find probiotics in fermented foods, such as Greek yogurt, kefir, sauerkraut, and kimchi. Find a yogurt with a label that includes "live cultures," which are the probiotics.[11]
EditFighting the Flu with Food - Trust in the healing power of chicken soup. Mom gave you chicken soup when you were sick for a reason. It contains carnosine, a compound that battles against inflammation. The warmth of soup can also alleviate congestion.[12]
- Chicken soup contains immunity-boosting lean protein, nutrient-rich vegetables, and the broth keeps you hydrated. Inhaling deeply over a bowl can also unblock a stuffed up nose or moisten a dry throat.
- Increase the amount of garlic, herbs, and spices in your food. Some herbs and spices can kill germs and reduce inflammation in the body. Members of the allium family, such as onions, garlic, shallots, and leeks, are anti-inflammatory and may soothe a sore throat.[13]
- Some people use oregano oil to reduce the symptoms of respiratory problems, such as sore throats and coughs. It has anti-inflammatory, antibacterial, and antiviral properties.[14] The herbs rosemary and thyme are also antioxidants.
- Raise your intake of citrus. Citrus fruits contain high concentrations of vitamin C, an important antioxidant. Vitamin C supports your body's t-cells and phagocytes, which are important to the immune system.[15]
- Sip on some hot tea. Drinking hot tea can soothe a sore throat or cough while keeping you hydrated. Tea also has antioxidants and contains quercetin, which boosts immunity. Add a slice of lemon to your tea for a boost of vitamin C.[16]
- Ginger has strong anti-inflammatory powers. Sipping on ginger tea is a good way to take advantage of ginger's benefits.[17]
- Ginseng tea can soothe upper respiratory infections, and may drastically reduce the length of flu symptoms.[18]
- Green tea has flavonoids and catechins, which are antioxidants. Catechins are antiviral and antibacterial, and can help fight off the flu virus.[19]
- Decrease the length of the flu with zinc-rich foods. Many people believe that increasing their intake of zinc can drastically limit the symptoms and length of the flu. Zinc is an important mineral in the healthy function of your immune system.[20]
- Some people take zinc supplements when they get the flu, but you can get it from turkey, beans, wild salmon, oysters, whole grains, and nuts.
- Battle germs with flu-fighting pineapple. Eating pineapple increases the body's creation of granulocytes, which make white blood cells. White blood cells defend against the flu virus.[21]
- Pineapple is a lytic agent so it thins mucus, which may alleviate coughs and congestion.[22]
- Avoid alcohol and caffeine during flu season. They can dehydrate you, making your symptoms worse. However, a small amount of caffeine, such as a cup of tea, will not be detrimental.[23]
- Pineapple contains an enzyme called bromelain, which can cause interactions with some medications, especially blood thinners, antibiotics, anticoagulants, and barbiturates.[24]
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