REVIEW: NIKE LUNARFLY+ 2 RUNNING SHOES

The Nike Lunarfly+ 2 provides runners with stable ride and plush cushioning. The new and improved Lunarfly+ 2 is also a better fit for runners as well as being more bold and modern looking. Targeted overlays boost support and durability at the key zones.

The runners are beneficial for those who are underpronators to mild overpronators. The Nike Lunarfly+ 2 running shoe has a more robust heel counter than the previous model for an improved fit around the heel. Inside the breathable mesh upper is an inner sleeve which wraps around the foot for a snug, breathable feel and makes it easier for you to put your runners on and take them off.

The Lunarion cushioning system is made up of a soft yet resilient foam encased within a supportive foam for extra cushioning, a springy response and support. The targeted overlays boost support and durability at the key zones while the deep flex grooves promote a naturally efficient stride.

The brand new Nike Lunarfly+ 2 running shoes are now available at Sportsmart as part of our new Performance Lifestyle range of footwear. You can view the Nike Lunarfly+ 2 running shoes on the Sportsmart website or visit our stores to try a pair on for yourself.

SERVING IN TENNIS

Mixing up your serves during a match can make the difference between you holding your serve and getting broken on your service game. There are many ways to serve mixing up pace with spins etc. Being able to keep your opponents guessing where and how you might serve next will keep them on their toes. We will take a look at a few serving options.

  • Placement: Placement is important. With placement you can pull your opponent off the court with a wide serve. You can also hit the ball at their body. Placement of the serve also allows you to direct the serve to their weaker side and control more points. Moving your opponent out of position or into position will help you get the upper hand during the game.
  • Spins: There are four different types of serves in terms of spins. The flat serve, slice serve, topspin serve and kick serve. If you use all 4 types of serves effectively during a match your opponent will have to adjust to hit each one.
  • Speed: Speed is a tough one to think about because many people think that the faster you can hit a serve the better. Being able to hit a hard serve is an advantage but without placement it is not nearly as effective. When you mix up the speeds of your serves it makes it harder for your opponent to get a good read on the ball.
  • Stance: You can adjust where you stand to hit your serve to keep your opponent guessing. This may cause your opponent to stand differently than usual to return the serve. If you stand way out wide to hit the serve you will be able to hit at a much greater angle and pull your opponent off the court. This however makes you vulnerable.

TIPS FOR INDOOR SOCCER

The following article will give you valuable tips on how to improve your game in indoor soccer.

The toe kick is the best weapon for scoring goals indoor. The reason is that you do not need any big space to fire a hard and well placed shot. Use the toe kick for shooting as soon as you get the chance. When playing indoor soccer you do not have much time to decide whether to pass the ball, dribble or shoot. You need to know what you are going to do before you even get the ball.

While playing indoor you should learn directly to use the walls. In defence, you may use a wall to force an opponent to dribble to the walls where it will be harder for them to score from. In offence you can use the walls as an extra player.

If an opponent attacks you, you can pass the ball off the wall and then run around your opponent to receive the ball on the other side. However, you should try to vary this tactic as opponents may learn your style of playing.

Using one touch in indoor soccer is probably the most efficient tactic. However to play one touch you will need to think fast and know what to do with the ball before you receive it. Teams will find it hard to defend you if your team is constantly passing the ball and on the move.

Try to shoot as often as you can, even if you don’t score there is a big chance that the ball will rebound and set up scoring chances for your teammates. Try not to lift the ball when playing indoor. Passing the ball on the ground is necessary due to the small field of play. Also, if the ball is cleared outside the field you will be given a free kick from that particular spot.

Lastly, dribbling in indoor soccer can be very dangerous. If you lose the ball there is a big chance that your opponents will score a goal from their contra attack.

For all of your indoor soccer gear needs visit Sportsmart. You can view our range of indoor shoes online or come in to one of our stores to check out our range for yourself.

TEN WAYS TO POWER UP YOUR WORKOUT

Give your workout an extra boost that will help you burn more calories, faster. If you make the most of your exercise sessions you will get better results and reach your weight loss goals faster and more easily.

  • Do strength before cardio: If you do both weight training and cardio on the same day, do the strength training first. If you work hard at the weights, when you do cardio your body will be forced to burn fat. If you don’t usually do strength training, try and get into the habit of doing a few simple weight exercises and it will help you get the most out of your cardio workout.
  • Stretch while you rest: Make the most of your rest time between sets of strength exercises by stretching the muscle you have been working on. This gives your strength workout a boost. Frequently stretching not only improves flexibility but increases strength.
  • Mix it up: Alternate between different types of exercises to target muscles in different ways. Switch between machines, hand weights and body fat exercises. Also try to vary the level of resistance.
  • Add intervals: Vary your cardio program by adding intervals. Alternate between fast bursts of intense exercise with slower recovery sessions. For example, if you usually jog, sprint for 30 seconds and then return to your regular pace.
  • Shorten your rests: Make your rest periods between strength sets shorter to burn more calories.
  • Beat your best: When exercising on machines, keep an eye on how many calories you are burning. Then next time you do the same activity, try to beat that number by increasing your speed or resistance.
  • Hit the hills: Whether you are running, walking or biking add hills into your cardio routine. This will make you stronger and burn more calories in the time you spend working out. You can either find a hilly route outside or do repeats on one hill, or use the incline function on the treadmill.
  • Lift slowly: When you are doing weights, lift and release slowly to maximise the effect of each move.
  • Limit your workouts: Keep your workout time at 30-40 minutes and make sure the whole time is spent well. It is better to work out at a higher intensity for a shorter amount of time.
  • Increase your pace: Once a week, increase the speed of your cardio workout. Try completing a whole session at your top pace, pretending you are in a race.

HOW TO DEVELOP TEAMWORK IN SOCCER

The development of teamwork is an essential element in all team sports. Very few sports teams can exist with a team of individuals playing for themselves. In soccer, it is even more important to have a good degree of teamwork and understanding. The improvisational nature of soccer requires the highest level of understanding and dedication amongst team mates.

As a coach, you need to develop a good relationship with players. Players play as much for the coach as they do for the team and their team mates. Developing a personal interest in their development on and off the field is they key to getting team mates to understand each other.

Share a vision with the players. It is easier to get players to work beyond their limits if they have shared ownership of the purpose of the team.

Play players in positions that get the best out of them. Once players are at an age where teamwork becomes more important than individual development, playing players in positions that give them the greatest chance of success will foster confidence in themselves, as well as confidence from their teammates.

Treat everyone fairly. Playing favourites is a sure fire way to disrupt harmony, so treating everyone with the same care and attention is important to develop teamwork in a soccer team.

Have a common focus. Whether that focus is on being the best, winning a trophy or improving from last year, anything that unites the group as a team will be important to maintaining bonds throughout the season.

BASKETBALL GUARD TRAINING

Basketball is a popular team sport that requires hours of training to master. To play any position you must work on a number of skills. The guard positions are important to any basketball team. Point guards and shooting guards are responsible for distributing the ball on offense, scoring when given the opportunity and handling the ball. A number of training drills can be used to develop players who wish to play the guard position.

  • Drive and Kickout

Guards often attack the basket to create shooting opportunities for themselves or teammates or to draw a foul and earn free throws. The drive and knockout drill teaches players how to move towards the rim and pass to an open teammate. You will need four players for this drill, two offensive and two defensive. The ballhandler starts beyond the foul line and drives towards the basket. The two defenders collapse on him. The ballhandler then passes to the wide open player at the three point line for an open shot.

  • Baseline dribbling

Guards need to practice baseline dribbling skills to enable them to reset the offense whey they’re trapped along the baseline. Have each player dribble to the baseline and stop, change direction and move towards the painted area of the floor, then stop and take a jump shot. Have the shooter rebound their own shot. This drill helps develop quick direction changes while dribbling and shooting on the move.

  • 5 spots, 25 shots

This shooting drill is important because both guards are key elements of any team’s offense and have to be able to shoot from a variety of spots on the floor. Set up five shooting stations around the basket, one on the foul line, two on the three point line and two from inside the arc. Have the player take five shots at each location before moving to the next shot. This drill can be used as a competitive game among your guards.

JUNIOR CRICKET COACHING TIPS

Transforming a junior cricket team from under achievers to champions won’t happen overnight. However, with a positive attitude and willingness, the possibility of winning becomes more likely. A motivated and positive coach will help build the success of a team. We have put together a few tips to help you coach junior cricketers.

  • Keep things simple: Don’t over complicate things when it comes to younger players. Skills need to be taught simply and correctly. Make sure to actively demonstrate examples before each drill so all players know what to achieve. Be positive and praise your players when needed. Don’t be too hard on your players as they will lose confidence and enjoyment.
  • Add variety: Refrain from being to repetitive with the drills you use during training. Get involved in the training and have fun. Every so often review a domestic or international match on television. Take notes on important players and how they play. This will inspire young players.
  • Goal setting: Setting goals is a great way to develop a team. Set different targets throughout the season and reward your players for achieving them. Review your goals at practice sessions, stating the progress and what areas need work. Make yourself approachable to your players.
  • Team work: Players must learn to communicate in various aspects of the game whether it be running between wickets or even throwing the ball to each other in the field. Create a healthy team spirit with positive communication and realistic goal setting.
  • Promote enjoyment: Make the game fun by mixing it up in practice with different drills and playing new games. Act positively as a coach; limit your criticism of players. Teach players to enjoy their cricket and have some fun while doing so.

REVIEW – ASICS GEL KAYANO 17 RUNNING SHOES

The Asics Gel Kayano 17 running shoes are extremely popular and provide runners with a smooth and supportive ride from heel contact to toe off. They are the lightest Kayano to date with most of the weight being in the heel. The front of the shoe is less dense, making for a cushioned stride.

In addition, the off centre laces are designed to fit your foot and avoid irritation. Asics have extended the Guidance Line to the full length of the shoe which results in improved responsiveness and gait efficiency. What this means for runners is that the shoe feels very connected to the foot and the rest of the body.

The Assymetrical Lacing on the Asics Gel Kayano 17’s is unique. If in the past you have found that the upper part of your foot has felt compressed or pinched by your laces, you will find with these shoes that this discomfort is a thing of the past.

The Asics Gel Kayano 17 running shoes are available at Sportsmart. You can view them online or visit our stores to try a pair on for yourself.

HOW TO IMPROVE YOUR TENNIS SKILLS

As with any sport, practice makes perfect with tennis. Using the correct practice methods will help you improve. It can also prevent you from having to unlearn improper techniques that you may develop if you don’t work on your basic skills and form. Follow these steps to start an effective practice routine to help you improve your game.

Begin each practice session by checking for the proper grip on the tennis racquet. An improper grip will result in a less effective stroke and serve.

Start your session by practicing strokes without a ball. Try at least 25 each of serves, forehands, backhands, forehand volleys and backhand volleys. Do the first ten strokes slowly to check the proper form and follow through.

Work on hand eye coordination by bouncing a tennis ball on the racquet. Flip the racquet so you are using the opposite side of the strings after every third bounce for an extra challenge.

Find a wall to hit the ball against and mark a visible line at the height of a standard net. The standard height is 36 inches at the centre and 42 inches at the side post. Try to hit the ball as close to the center measurement as you can.

Practice your forehands and backhands against the wall. Work to control the ball. Focus where it is going. Control will allow you to hit several of each stroke in a row and change when you choose.

Move to the court with a bunch of tennis balls and practice serving. Try to land each serve in the centre of the box opposite the side of the net.

Conduct three of these practice sessions for each match that you play and take note during each match of where you need to improve.

CARDIO FOR BEGINNERS

Cardio exercise is important for a healthy heart and weight loss. Start by choosing an activity that you enjoy. The best exercise for you is one that you will actually do, not one you think you should do. Walking is a great place to start since you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, stair climbing etc.

Start with two or three days of your chosen activity a week with a rest day between workouts. Begin with a 5-10 minute warm up of light cardio to gradually increase your heart rate. Increase your pace and intensity slightly harder than comfortable and go as long as you comfortably can. You may only be able to exercise a few minutes at a time, but that will change quickly if you are consistent.

End each workout with a cool down of light cardio and stretch the muscles you’ve worked to relax and keep your muscles flexible. Each week increase your workout time by a few minutes until you can work out continuously for 30 minutes a session.

Don’t worry about distance or pace. For the first few weeks focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance. After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise.