How to Improve Your Hands In Volleyball

How to Improve Your Hands In Volleyball

Volley – Ball requires speed, agility and teamwork. Whether you are an experienced or inexperienced players, good players know that it is always possible to improve. Learn which areas of the game can could use a little work to help develop the game, improve their skills, teamwork, and all to defitness.

Volleyball injuries

Finger sprains are among the most common injuries in the Volleyball, according to a study in a 2005 edition published by “Sportverletz Sportschaden” a sports magazine German. In fact , the study found that the finger injury is the 53 percent of complaints volleyball in the relevant topics. If you want to save the numbers during a volleyball game – ball, proper placement, perfect technique and strong hands, you can use your fingers during the game

VolleyballStep 1: Perfect your Volley protect Technical adjustment . It is the volleyball movement ball, of the risk of injury requires the use of the fingers and not much to be desired. If control of the ball, the hands should be about Deson forehead with his index finger and thumb form a triangular shape above the front side are placed each side, Volleyball.com said. by having the ball in contact, all the fingers should the surface, the handle better touch with the ball, the better you can control your direction, according to the magazine Volleyball.

Step 2: Play with a lighter ball softer while working all on the strength of the finger and technology. This avoids injuries during drilling, so you can nail the game your technique before the game. is a recommended drilling of Cus Sally coach in his book “Coaching volleyball successfully.” If you are just starting to decide a ball. If you are more advanced, try a foam ball to use.

Step 3 :Pulls the finger full wall to create the strongest fingers. Endure a foot and a wall only with the fingers against the wall. Slowly lower until his face the wall then almost touching with fingers and the upper body to push your body to its original position. Fill 12-15 reps in practice to strengthen and hands ready during the game.


Step 4 : Press your fingers over the thumb to finger strength and flexibility in their spare time to work. Start with your index fingers and press with your thumb as hard as possible against his strong thumbs. Hold for five seconds and repeat each of the other fingers.

Step 5: Tape your hands if you need additional help finger or hand injury due to a past. Binding – where the last A-Finger Band Finger hurt to another – a way to give your hands extra support during a game, according to the Handbook of Sports and Science, volley – ball Medicine. Wrap the ribbon around the top of the sport and about half of the underside of the fingers of the greatest improvement.

Step 6 : Drill improving ball strength of the hand on your volleyball skills. Facing a wall, and start with a small angle to fly, so that the ball bounces on the wall before it fails. Or try located directly in the air to practice the ability of different angles.


Read more articles at here.

Relieve Muscle PainFitness

How Quickly Relieve Muscle Pain

Pain, muscle pain can be difficult, especially to manage if the pain you are fatigue, lack of motivation to do things and hurt only pain cuerpo. Cuando muscles, sometimes all you want to do is lie there and sleep or rest. However, it is not always being able to comfortably take a break from the day when we are sick and tired. Here are some tips muscle pain relieve quickly, so you can feel better faster and go forward with things to do

Muscle Pain
Muscle Pain

•    Take a warm shower and let the water flow over the pain from muscle pain. Let the hot water to wash shower, sore tired muscles can help sticking to prevent and alleviate some of the pain.

•    Try those aching muscles after the hot water ran over to massage a few minutes. You can even take to relieve a hot muscular pain Bad. Helping Use lavender bath salt or bath oil to completely relax and soothe sore muscles.
•    Ask your partner you tight give a body massage and relieve muscle soreness. Ask gently massage your partner your aching muscles in a circular motion. Soreness massage helps them relax and to prevent sticking pain relief. You can also muscle massage – even when no one is nearby, read on ayudarle . Solo hands in a circle on sore muscles, aching pain and relieve stress at work.
•    Extends the pain in muscles again, they feel better to help. Stretching, tired can help alleviate some of the soreness douleur. Lorsque soreness, it is usually because they are overworked and strained. Stretching helps tighten muscles and fix the knots that cause pain. make this concern, however, do not throw or soreness in his place over. there could be more damage to tired and aching muscles do, and more of a problem at the end that no one had originally.
•    Much eating banana muscles to help prevent pain and cramps. Bananas are to prevent the spasms and relieve muscle pain because they contain potassium. Many times, when we train your muscles or overexert lost valuable minerals such as potassium, sodium and other electrolytes. Eating bananas helps put in our body and soothe aching muscles some of these new minerals. the muscles are tense prone to cramps eating bananas may help avoid this problem.

drink plenty of water
Drink Plenty of Water

Drink plenty of water, the muscles are tense and pain. Water is a great resource for tired and aching muscles hydrate. Sometimes when we overdo exercises, work on the album in the day , or the tires of our body, which tend to dehydrate. Drink 6-8 glasses of 8 ounces of water per day to help prevent dehydration and this fill our body with moisture to muscle tensions at bay. Especially a lot of water to drink when you exercise or work in the heated zones where you can be easily dehydrated. Drinking water will help relieve muscle pain and back feel better quickly.
•    Get enough rest sore muscles to relieve them. Even if you can’t find much to do in one day, it is important to take a break and rest your muscles are sore and tired. It is good to the body without rest to keep moving and when the muscles are sore and tense, which is a good sign that you sit down and have to relax.
•    When the muscles ache, your body is usually tried him warn that it is time to take a break and stop. Burn to take out listen to your body and relax for at least half an hour or more. Take a nap if possible, or just relax on the couch and put your feet. Rest will help to relieve muscle pain and take away the pain of pushing too hard.

Related article : How to Gain Bigger Arms In CrossFit

speed trainingRunning

Tips to Boost Running Speed

Tips to Boost Running Speed

  • Increased speed of operation requires the execution of works and technical mix your workout strength and cardio fitness improve.
  • Keep the same pace during workouts you can perform your muscles and cardiovascular-respiratory system on the plateau, which maintains its speed goals.
  • One strategic training program that targets on form, speed drills and weight training, the body concentrates resist rate progressively faster rotation or steps per minute to help, and build greater amount of energy explosive.
Running Speed
Tips to Boost Running Speed

Your Attitude

  • Practice streamlines your body to improve your form and work more efficiently. Focus your torso over your hips, you access your abs, lift your chest and relax your shoulders.
  • Keep a short pass and on the ground with the midfoot, directly below the knee. Roles push through your feet and and slide your fingers behind the body. Bend your elbows to not more than 90 degrees and the pump back and forth on the sides of the body.
  • Avoid fists; imagine you are a toothpaste tube hold in each hand loose.

Identify each Run

  • Plan your exercise program to three races per week – one for speed, one for the pace and resistance. Your continued resistance operates once a week ensures that you have enough energy for your other workouts.
  • The long cause fatigue, which prevent to increase your pace. Distance cut resistance of halfway regularity. For example, if your stamina is 12 miles, cut his career speed for 6 miles per day. Speed sessions must be held for 30 to 60 minutes instead of a specific distance. Cross train two days a week with activities such as yoga or cycling. Rest for two days a week is required for physical and mental recovery.

Accelerate the Process

  • Use to train the interval and speed training during the weekly rate. Intervals and sprints help build explosive power and increase its sales. Interval training involves at a moderate pace intensive speed for a certain time or distance run followed to recover by jogging. For example, for 30 seconds, the full-speed Sprint will carry out a recovery in two to three minutes.
  • Increase the intensity sprint for 30 seconds and then jog for 30 seconds. Hills can also be introduced in the interval training. Running the hill, as soon as possible to recover down and then go slow. Areas need to be repeated in a period of 30 to 60 minutes, seven times to 10 o
usain bolt running
Usain Bolt

Build Strength on Hills

  • Coach Brad Hudson, author of “Run Faster From the 5K to the Marathon” recommends to train the hill exercise just once a week to build strength, including endurance, in the legs and lungs. Colinas reduce the risk of injury because they limit the range of movement so that they are less likely to develop a strain or pull, while keeping a good shape.
  • Hill training can be as simple as pick a route that includes only the 30 to 60 seconds hills along the road and maintain their efforts, as they ride, or as complex as using different interval lengths and light sprints through eight after 12 seconds of maximum intensity.


How to Avoid Running InjuriesRunning

How to Avoid Running Injuries ?

How to Avoid Running Injuries

An injury can rock your world if you’re a runner. Imagine being a runner for a number of years, or perhaps you’re just starting to get into the groove of things, and being told not to run by your doctor.

Most runners make the mistake of dedicating themselves to only running. They don’t think about doing any other activities until they get sidelines with an injury. Then, they’re forced to do something else to get their cardio, maintain weight, and keep sane. Some of the best cross training involves lots of upper body and core, such as swimming and rowing. Yoga and Pilates could also be viable options. You’ll become a tougher, faster runner, able to utilize your upper body to propel yourself, which takes a lot of stress off your lower body. You should cross train at least twice per week.

Whether you are running to maintain your fitness level, running for a marathon, or simply running for the sheer joy of doing it, you are not immune to the many possible injuries you can obtain in your run every day.

Though most running injuries result because of over training or poor technique, there are also injuries which occur by accident. Just remember that understanding a running injury is essential to effective treatment and fast recovery.

How to Avoid Running Injuries
How to Avoid Running Injuries ?

Nonetheless, prevention is always better than cure; it is always better to avoid injuries than treating them so here are five prevention pointers you need to keep in mind every time you put on your running shoes.

1. Listen to Your Body

Listen to Your Body
Listen to Your Body

You have to pay attention to what your body is telling you. If you have trouble breathing after the first two miles, slow down; if you feel something painful, then stop and see what is making it hurt and change whatever needs to be changed. If you need to rest, then do so. If the pain still lingers, visit a doctor.

2. Gradually Increase Exercise Intensity

Running Injuries

For most runners, it is recommended that you increase your workouts by a maximum of 10% each week. This gradual increase in intensity allows the body to adjust to your workouts. It is also advised that you set aside a recovery week so that your body can mend itself after all the mileage.

3. Good Nutrition, Enough Sleep, and Proper Hydration

knee pain from running Enough rest while getting the nutrients that your body needs are very important in keeping it in tip-top shape. When you are properly rested and nourished, you are able to avoid injuries.

4. Warming Up and Cooling Down

knee pain while runningAs a running enthusiast, you most likely know how significant it is to warm up before the run. Get those muscles warmed up and prepped for long miles. Cooling down is just as important as warming up and you must incorporate cooling down exercises in your daily routine.

5. Use Right The Running Equipment

Running everyday will take its toll on your shoes. Your pair of running shoes is perhaps the single most important equipment you have. You will avoid a lot of injuries by simply doing these recommendations.

Running Equipment
Use Right The Running Equipment

These are simple reminders to help you avoid running injuries and get the most out of every mile you run.

Related Article: Tips to Boost Running Speed