Depth jumps are one of the most popular plyometric exercises, because they are effective in helping you increase your vertical jump, explosiveness, and speed.

Before we get into specifics, lets briefly examine the history of depth jumps, and plyometrics in general.

The History Of Plyometrics

Plyometric training evolved from old Soviet training methods that were created by Yuri Verkhoshansky during the 60’s and 70’s.

Its original name was shock training, and it became popular around the world as a result of the East European countries that used this training method to dominate the Olympics in the 70’s.

Shock training originally consisted of variations of depth jumps, and involved jumping on and off boxes of varying height.

These athletes completely dominated their counterparts from other countries, collecting several medals along the way.

Their crazy success was linked to this ‘shock training’ method.

The term ‘plyometrics’ was coined in 1975 by an American track coach named Fred Wilt.

Long story short, as time went by, plyometric training grew in popularity.

Today, they are found in many training programs across all sports.

How To Perform Depth Jumps

To begin with, start with a low box (approximately 1 foot high).

Only move on to higher boxes after you are comfortable with this height.

First, climb on to the box.

If you’ve never done depth jumps before, begin by just stepping off the box and landing on the ground to absorb the force.

Do not let your heels touch the ground, and start with 5-10 reps per set.

Once you become comfortable with the mechanics and form of the exercise, incorporate the jumping portion of the exercise.

Here is how to do this:

Step off the box and immediately explode upward as soon as you hit the ground.

Try to keep the ground contact time between reps short, and swing your arms and use them to propel you upward.

Begin with 5-10 reps per set.

Conclusion

The depth jump is one of the most effective plyometric training exercises, and a great way to increase your vertical jump.

To discover more plyometric drills that will help you jump higher and dominate your competition, visit my website.

A dog tail position is a vital indicator of social standing and a dog’s mental well being. There are some variations, depending on the tail position of the dog. For example, a West Highland white terrier will bring its carrot-shaped tail higher than a golden retriever’s feathery tail and a greyhound’s relaxed tail position is lower.

Almost parallel, pointing away from the dog but not rigid is simply a sign that he wants attention. It means: “Something interesting might be happening.”

A horizontal tail that points away from the dog is part of a challenge when meeting a stranger or even an intruder. It means: “Let’s determine whose boss here.”

When a dog’s tail is in an upward position, between the horizontal and vertical position, this is a sign of dominance, or a dog that is declaring dominance. This means: “I’m the boss.”

A tail that is up and slightly curved over the back means: “I’m top dog.” This is an expression of a confidence. This dominant dog feels that he is in control.

A dog tail that’s held lower than the horizontal but a distance from the legs means: “I’m calm.” “Everything is okay.”

A dog tail that’s down, near hind legs is the posture of the dog. If his legs are left in a straight position and the tail brushes back and forth slightly, this means: “I’m under the weather” or “I’m sad.” If a dog’s legs are bent a little inward with a slight downward slope to the back, this means: “I’m feeling a little insecure,” this is very common when a dog is in an unknown situation.

A dog tail that’s tucked between his legs means: “I’m scared!” or “Please don’t hurt me!” This usually happens in the presence of a dominant dog or human, this can also mean, “I accept my humble role in the pack, and I’m not trying to confront you.

A tail with bristling hair: this is clearly a sign of aggression. It may adapt to any tail position. Therefore, this means: “I’m ready to fight if you are!” and with the dog tail slightly upward or over the back it means: “I’m not scared of you and will fight to prove

I’m the leader in this pack.”

A sharp bend in a dog tail (when held high) is a characteristic of a dog that looks like a wolf such as German shepherds. This means exactly the same as the tail bristling. It is the will lead to possible aggression.

A dog that has a broad tail wag means: “I like you.” This is usually displayed during play, when one dog seems to be aggressive to the other, jumping, growling, and barking. The wagging tail is a reassurance that this is all in fun. It also means “I’m happy” in many situations. A dog that has a slow tail wag, with tail at half-mast me during dog training, means: “I’m trying to comprehend. I want to know what you are insinuating, but I just don’t quite understand.” A dog that finally solves a problem, the speed and size of that his tail wags will noticeably increase.

The ability to chip well can make all the difference between an average round and a great one. But when should you chip, and what club should you use? You’ll need to chip when your ball is near the green, but not on the actual putting surface itself. The object of the chip shot is to get the ball up in the air quickly so that it clears the longer grass surrounding the putting green – called the “apron” – and lands on the short, consistent grass of the green before rolling up to the hole.

To play this shot effectively you should use a lofted club, such as a pitching wedge, that will propel the ball upward. To set up for a chip shot, move your feet closer together than for a normal iron shot. The ball should be farther back in your stance. Grip the club lightly, but with firm wrists. Keep your hands ahead of the ball and the club shaft angled toward the hole for a clean strike. Remember to place most of your weight on your front foot and keep it there throughout the shot.

When you focus on the strike, it’s important that you commit to the shot and accelerate through the ball. Keep your head, legs, and upper body still as you swing from the arms and shoulders, not the wrists. Don’t worry that the ball won’t get airborne – play it correctly and the club-face will propel the ball upward.

The chip is a key shot in any golfer’s armory. Not only is it one of the simpler shots to execute, but it’s also invaluable for extricating you from any difficult situations you may find yourself in around the green. As long as you remember that the key to successful chipping is accelerating into the impact and letting the club-face lift the ball up and onto the putting surface, you’ll keep your scores heading in the right direction.

Some basic rules to follow. Gently lean your upper body toward the target. Keep your head steady and your eyes fixed on the ball until you have hit it. Keep the club-face square to the path of the swing throughout. Keep the club-head close to the ground as it moves back and through.

With an uphill chip, your weight should be on your right side. You may also find it easier to use a club with less loft than a pitching wedge, like a 7-or an 8-iron. The chip from a downhill lie requires that your weight be on your leading side. Be careful not to decelerate through impact, as you may stub the club head into the ground instead of following through correctly.

The bump and run can be used when you have a long chip shot ahead of you. By using a club with a less lofted face than a pitching wedge, an 8-iron, for example, you can lower the trajectory of the ball and allow it to land sooner and run up to the hole. Learning how to chip well will improve not only your golf score but your enjoyment of the game so do put these tips into practice as soon as you can!

The great thing about infant massage is that it can relieve many discomforts that may be the cause of colic for your baby. It’s great for providing relaxation, gas relief, and eliminating constipation. Believe it or not when a certain massage technique is performed it can also be used to effectively treat diarrhea. (Which is of course, the opposite of constipation)

The infant massage technique taught in this article is a basic method used to relieve and relax your colic baby.

Start out with your baby lying on a flat and comfortable surface wearing nothing but a loose fitting diaper. (Make sure to never leave her unattended on any elevated surface) A blanket on the floor will work fine. Put a small amount of oil (baby oil is fine) in your hand and rub them together. (This will distribute the oil onto the surface of your hands evenly as well as make sure your hands are warm before starting the massage) Don’t use so much oil that it makes your baby’s skin slippery and shiny. If this is the case wipe some off with a towel.

With the finger tips of your right hand, stroke the abdomen in a downward motion starting just below the rib cage and stopping just above the pelvic area (next to the belly button on the right hand side) using gentle pressure. Your right side not the baby’s right side. Do this several times.

After doing this several times, instead of just going down the side of the abdomen, we will start from left to right above the belly button and then go down the right side in one continuous motion making a “figure 7”, going across and then down. (remember this is your left side not the baby’s left side)

After doing this motion several times we will add an upward movement on the other side of the abdomen turning our “figure 7” into an upside down “figure u”. Starting on the left side of the belly button ( just above the pelvic area and stopping just below the rib cage) in an upward movement, then going across above the belly button then down the other side of the belly button in a clockwise direction. Repeat this several times using gentle pressure.

Finish up the massage with some leg movements. You can do slow steady bicycle movements a few times (ie. alternating leg bends) and then gently bend both kness up toward the chest (ideally the legs will touch the chest) and then slowly extend them back out. Do these leg movements several times as well.

By doing this series several times throughout the day it will dramatically reduce the colic symptoms in the evening and at night. Don’t wait until the symptoms are in full swing. Although it can help in the middle of a colic episode by helping your baby to relax, it is more effective when done throughout the day when your baby is calm and the abdomen muscles aren’t quite so rigid.

Visit my blog called The Colic Baby for more tips about caring for a Colic Baby.

Your window is an important piece to make your home more beautiful. It is indeed necessary for you to understand the technical things such as energy efficient. But there are other important things to consider.

The right type of window will definitely impact the functionality of your home. It will determine how they function and how they can be opened and operated as these will greatly influence your way of life at home. Bear in mind that windows are not just holes that will bring in light or perhaps keep the weather out. They can actually have a huge impact on the overall appeal of your property.

Of course, you must choose one that will best suit your needs. But bear in mind also how they look as well as feel inside.

Window Types To Choose From

Single or Double Hung – This has 2 sashes with one installed above the other. The single hung has one movable sash along with a fixed one. On the other hand, both sashes are movable in a double hung and can slide over each other. The main advantage of this option is that it does not use up exterior space, making them an excellent choice in areas where outdoor activity or obstruction may get in the way. For areas where you cannot get full access to open and close them is the only place where these are not great choices.

Casement – This operates like a door, wherein it can swing out from one side or the other. It is operated by crank mechanisms but is push-out styles. The main benefit of this option is it is several-fold. It offers better sight lines since there is no sash frame in the middle that can obstruct the view. Also, it works well in situations where limited reach or perhaps physical accessibility is limited.

Awning – This is quite similar to casement windows but it can swing out horizontally from the top. It opens at the bottom and often open outward. Some can also be opened inward. It allows light to enter the room whilst keeping it private. It is a great choice if you are living in a rainy environment but want to get good ventilation as it can be opened upward and outward; hence, it will keep the rain out and the air in.

Hopper – This is quite similar with awning except that it is flipped over – it opens at the top. It also opens to the inside rather than the outside. It is an excellent choice for small window application. Also, it has less framing to efficiently block the light. Most homeowners want this option since it can easily be cleaned from the inside. It is a great choice for the basement.

Tilt & Turn – This is a combination of a hopper and a casement window. It can swing open and tilt inward from the top. Its main advantage is its flexibility. It can give you a window that can do more things.

To better your form, after stretching, eliminate any mental blocks that you might have. There is a connection between what your mind and what your body does, and you want to eliminate that by picturing your goals as clearly in your mind as possible, so that you don’t inhibit in any way what your mechanics are going to do.

I recommend that you watch NBA player Spud Webb, paying attention to how he gets into his jump. You will notice how Spud Webb’s last step before he explodes is exaggerated and about twice or three times as long as his normal step. Why does he do that? Because that additional length lowers his entire body, and when his entire body is lowered, it’s ready for all the muscles to contract and send him upward.

If you’re training for any event in track and field-whether it’s long jump or high jump-they’re going to teach you to exaggerate your final step so it lowers your entire body weight  and gets you ready to explode. If you’re standing straight up in the air, the least that you can do is maybe flex your quads a little bit, flex your calves, and just do a little bit with your lower back. But you’re not going to be able to get near the explosion as when you’re already poised and in place.

Now, notice at the point right before full explosion, where his arm’s at, where’s the ball at. It’s nearly in between his legs, because if his hands were already up near his chest, he can’t explode using his upper body. So his whole body-including his legs, arms, and upper body-is ready to explode upward. 

You want to exaggerate this as much as you can-even pointing your toes towards your knees so that your legs are ready to fully explode and that your joints and muscles are taking advantage of all of the elasticity that they have. Watch Spud Webb to see where everything is exploding upwards: his hands have gone up; his legs are extending; and he’s sending everything he has skyward. There’s a lot that can be said for watching pros and how they jump.

Our skin cannot remain firm and elastic forever. In fact, it can easily turn saggy because of excessive weight loss, rapid loss of collagen and the daily effects of environmental aging elements.

If you want to solve skin sagging, you should try the following tips:

1. Prevent skin dryness right away.

If you see the first signs of skin dryness, immediately whip out your moisturizer and apply some on your dermis. The skin gets damaged easily because of the loss of moisture. Supplying moisture to the dermis can also help bring back the elastic functions of your integumentary system.

Look for an anti aging moisturizer made up of CynergyTK, Phytessence Wakame and Nano Lipobelle HEQ10. CynergyTK is an ingredient that has been extracted from the wool of sheep. It is one of the best sources of keratin. Keratin is a functional protein responsible for the production of collagen. Phytessence Wakame is a sea kelp that can help preserve healthy levels of hyaluronic acid. This acid is needed to lubricate collagen. When collagen fibers are properly lubricated, they do not get damaged easily. Nano Lipobelle HEQ10 is also vital because of its ability to prevent cellular damage. This antioxidant works deeper into the skin to fight harmful free ranging radicals.

2. Try massaging your skin upward.

Since the skin tissues are already fragile, you wouldn’t want to inadvertently damage them by tugging them aggressively. Use your lightest fingers when applying your moisturizer. Apply the product using an upward motion to lift the saggy areas of your dermis.

3. Try facial yoga.

Yoga is an anti aging treatment. It actually helps tone the dermis to make it less susceptible to wrinkles. In addition to that, it helps release the tension in muscles. You can also use yoga to tone your facial skin if it is starting to look saggy.

Try a few facial yoga exercises that can target the saggy areas around your eyes, cheeks and jaw.

4. Increase your intake of foods rich in amino acids.

Amino acids are the building blocks of keratin and other complex proteins. They are needed to produce more collagen in the body. One of the reasons why the amount of collagen in your body declines is because of the insufficient intake of foods rich in amino acids.

That being said, you have to make a few changes in your diet. Make sure that you eat lean meat, dairy products, vegetables and nuts daily.

Suggestions for improving your basketball shot. Not the usual kind of coaching, but you’ll find it’s the way of the great shooters.

Let me ask you some questions, and then I’ll respond. First remember that shooting is at a low ebb in this country, and we need to question all the coaching out there, including mine!

STANCE

Do you Square Up? If you do and are not taking a two-handed shot, that’s your first mistake! The best shooters do not Square their bodies to the target; they have an Open Stance! Check it out. An open stance is more natural and athletic, plus alignment with the eye and target is easier the more open you are, and it’s more powerful because the body energy can drive the ball upward and forward, not just up. It’s like a boxer stands to throw jabs, open, jab arm forward. Try it and see how such a stance is strong and stable.

SET POINT (where the Release starts from):

Is the center of the ball in line with your eye, your ear, your shoulder, nose, other eye? For greatest shooting it’s best aligned with the shooting eye. Then you know where the target is and you can fire off your Release exactly on line. Direction is thus not as much a challenge.

THE SETTING ACTION

As you bring the ball up to the Set Point, is the center of the ball in line with eye and basket a long time, or is it so aligned only at the last moment, or not at all? If the latter, accuracy is compromised.

FLOW OF THE SHOT IN THE SETTING

Is there a flow (a one-piece action) from the setting to the release that helps you with accuracy, or are you hesitating before shooting (breaking the flow) or bringing the ball up off line?

RELEASE

How would you describe your release action: throw, flip, push, or catapult? Most people these days flip the ball, and I feel this is one of the main reasons no one can shoot any more. I recommend an upward pushing action with relaxed wrist and hand with a solid, connected Follow Through. That’s what our greatest shooters are doing. It defines them. Mediocre shooters throw or flip the ball, thus adding variables that are hard to control.

When you release the ball, is your arm action going to full extension at the same speed every time, or is the speed inconsistent or is the arm stopping short (called “short-arming”) or moving around or pulling back quickly? Great shooters go to the “end of their arm” with full extension every time at the same approx. speed and thus have reliability and predictability.

SPIN

What kind of spin are you putting on the ball? Is it pure backspin, or is there some sidespin creeping in? Maybe it’s a dead ball, or all sidespin. If it’s not medium backspin, you will know you are messing things up with the wrist, hand or fingers. A “push and flop,” as I recommend, will give you beautiful medium backspin every time.

HOW CONTROL DISTANCE?

What do you do to control distance? Do you vary the Release? Or change leg action or the timing of when you release the ball? Or do you vary the angle or arch? I recommend the latter, because with a release action that’s the same speed and force every time, your only decision in the moment of Release is the angle, the trajectory. That’s an instinctive decision, not a thinking process. Shooting becomes less complicated.

SHOOTING CAN BE A LOT EASIER THAN YOU THINK!

I’ve been researching and writing about shooting for over 20 years. Almost every shooting coach I’m aware of (and regular coaches who attempt to teach shooting) teaches ~4-5 things that are not effective. Somehow in our history, coaches started teaching and demanding things that are not effective, not how our bodies are made. One of these is the first thing out of their mouths… SQUARE UP!

Squaring Up is appropriate… for two-handed shooting!!! It’s not appropriate for the one-handed shot of today! But coaches still say it. (A few have told me they mean “Face Up,” not “Square Up,” and an open stance is implied.)

The only line (make it a plane) that matters is the one from your eye through the hand and ball to the basket. If that’s achieved, direction is controlled and easy. If not, direction will always be a challenge.

Some of the other “Myths” of shooting I see include these:

o Flip your wrist

No, flipping puts control into small muscles.

Rather, use a pushing action with relaxed wrist and hand, and the benefit you get is a simple, effective and repeatable shot.

o Elbow under the ball

No, that prohibits the hand position from aligning on target.

Instead, focus on the hand, centering it on the eye-target line (and the elbow has to be out a bit to do that).

o Shoot at the top of the jump

Only if you are elevating over someone. It’s a great weapon if you can do it, but it’s extremely difficult, as all you have left for power are the smaller muscles of arm, wrist, hand & fingers. Much easier and more effective is shooting “on the way up!”

o Reach your hand in the Cookie Jar

No, if you have such an action, the wrist is engaged. Thus you would be flipping the wrist.

If wrist and hand are relaxed, they’ll hang down a bit but not be in a forced, downward position. One sign of a great shooter is the hand flopping in the Follow Through.

o The arm should form an “L” at the Set Point

No, that applies only to those strong enough to have ball above the eyes, near top of the head.

Younger kids have to have the ball below the eyes, where the arm forms a “V,” not an “L.”

Stronger players who have the ball above the head a couple inches or more have an extended “L,” not a true “L.”

o Cock the wrist and hand back such that there’s a reverse “C” formed

No, that encourages, even requires that you “un-cock” it as you release the ball, thus engaging those small muscles which are hard to control and repeat. Backspin is interfered with.

Instead, just let the hand fall back to approx. 50-75 degrees from vertical, from where you can push the ball upward and forward without engaging the “flippy” muscles.

Every one of the answers given above are what our greatest shooters do/did naturally: Chris Mullin, Steve Kerr, Diana Taurasi, Steve Nash, Sue Bird, even older “shooters” like George Gervin and Detlef Schrempf, and more recently, Stephen Curry, to name a few. My guess is that these players, as for me in my high school days, were self-taught. We didn’t have coaches harping on us to square up, flip the wrist, etc., etc., so we developed naturally to what works best. And we all found the same stuff, as will you with this simple coaching.

DON’T BELIEVE ANYTHING I SAY!

I say this in all my clinics. Don’t believe me! But also don’t dis-believe me! Check everything out with your own experience! That will tell you if it’s true or not. Not many people check out the myths; they just keep thinking they’re the truth and keep performing or teaching the same way… and the result is what you see: poor shooting everywhere!

The answers are very simple, and they lead to a way of shooting anyone can do well with Free Throws, Jumpers, Set Shots and 3’s, even runners and floaters. The elevated, athletic shots we see the more gifted players perform take more strength and coordination, and the best they get to is streaky shooting.

Scour my website for the articles, testimonials, video clips, etc., that support what I say. You CAN do this. Commit to it and keep things simple and you’ll become the best shooter on your block/team!

Tom Nordland, shooting coach

The kettlebell is a primal piece of workout gear. It’s a cannonball with a handle, plain and simple. There are a variety of weights and sizes to choose from, and there are even a few lines of “rubberized,” colorful kettlebells due to the growing popularity of kettlebell workouts in southern California.

But what are kettlebell exercises good for? Strength and weight loss training to begin with. Kettlebell training incorporates fluid, intense motion to work the core, lower back, lower body, and shoulder muscles. It combines the endurance of a cardiovascular workout with the power of strength training. It requires concentration and body control. A kettlebell workout can be a rewarding training method for weight loss and strength, but it is not for the “casual gym dweller.” Following are three basic kettlebell exercises to get started.

The Swing

Every activity has a basic move. The yoga beginner learns the downward dog, the tap dancer learns the single time step, the boxer learns the straight right, and the kettlebeller learns the swing.

Lower your body to a squat position: feet at shoulder width, weight on heels, shoulders back, kettlebell between legs.

Grab the kettle bell with both hands. Rise upward while pushing your hips outward. Use your core to swing the kettlebell out and upward. Assist with your lower body and shoulders, but do not use your arms or rely on shoulder strength to swing the kettlebell. Legs and hips are the driving force of the motion.

Once the kettlebell reaches its zenith, now you can actively use your shoulders to return the kettlebell to the beginning position.

Clean and Press

Once you’ve got the swing down, this is the next kettlebell exercise to master. Perfect for weight loss training, the “Clean and Press” begins with the basic swing, but then transforms into a press once you bring the kettlebell to your shoulder.

Start with a basic swing, but keep your elbows tucked in as you bring the kettlebell up.

Once the kettlebell reaches shoulder height, drop back to a half squat. Bring your elbows underneath the kettlebell as you dip down.

Now press the kettlebell above your shoulder, rising to a stand, and finish with the kettlebell raised above your head.

Slowly lower the kettlebell and swing back to the squat position.

Turkish Get Up

This kettlebell exercise is for the advanced kettlebeller. It’s basically a complicated way of standing up. But it utilizes a wide variety of muscles, more strength than weight loss training, but definitely a great addition to the oeuvre of kettlebell exercises.

Lie on your back, and hold the kettlebell straight up with your left hand, elbow locked.

Prop yourself up with your right hand. And pull your left foot toward your buttocks.

Plant your right knee on the ground. Follow through by placing your left foot on the ground. You should be halfway into a kneeling position at this point.

Finally, stand up. Keep in mind, your elbow should be locked for the entire exercise and you should keep your eyes on the kettlebell the entire exercise as well.

Mastering the Turkish Get Up can take some time, but it can drastically improve your weight loss training regiment.

Videos!

For videos demonstrating the correct methods for all of these kettlebell exercises, take a look at this kettlebell workout article.

Someone once said that during intense orgasm you actually die, implying something heavenly. Maybe George Bernard Shaw support this statement when he said, “I like sexual intercourse because of its amazing power of producing a celestial flood of emotion and exaltation of existence which, however momentary, gave me a sample of what may one day be the normal state of being for mankind in intellectual ecstasy.”

It is estimated that only about 30-40% of women experience an orgasm, on a regular basis, during sexual intercourse. If this is factual, than CAT maybe the magic formula for both men and women to achieve mind-blowing, sensation-expanding, simultaneous orgasms. However, this technique requires some practice before reaching the masters level. But those who have the patience are rewarded with the promised mind-blowing simultaneous orgasms.

You might conclude that to achieve the ultimate orgasms through CAT it’s all about position and movement. First the positioning, which is the good old-fashioned missionary style. In this position, your penis is positioned up against the “twelve O’clock” segment of her vagina entrance. The front base of your penis shaft fits naturally into the ‘Spool” like structure that is formed at the juncture of your woman’s vagina creating a slide-hit type motion. In the CAT position, the motion is focus-slide, focus-slide. There is a sharp focus of genital sensation as you reverse the direction of your movement by initiating the downward stroke. Your woman’s pelvis moves downward, and her vagina slides low, leaving your penis shallow in her vagina at the end of the stroke.

In the upward stroke, there is a sharp focus of sensation as your woman reverses the direction of the movement by initiating the upward stroke. Her vagina engulfs your penis most deeply as it rises upward. Your woman’s movement provides for the deepest vaginal penetration.

DO NOT support your upper body in any way. It is critical that neither you or your woman restrict the free movement of your pelvises. Supporting your upper body in any way does not allow you this complete pelvic freedom of movement.

In fact, allow yourself to breathe normally; do not hold or speed up your breath this will affect the natural orgasmic build up that is occurring. And do not restrict any natural sounds or irregularities of breathing that may come out of you.

As the two of you near simultaneous orgasms, you will begin to notice that your coordinated movements shift fro very conscious, coordinated interaction to the interplay of the orgasmic involuntary motions between the two of you. As this begins to happen, you should both focus on relaxing and “letting go.” If you and she is relaxed and allow this transition to happen, the synergy of your two approaching simultaneous orgasms should take over and overwhelm you both with a mutual orgasmic release more exciting and fulfilling than either of you have ever experienced.

According to several research nearly all women reports experiencing an orgasm that is far more intense than normal. Most men, also, said they prefer to have intercourse using the CAT position over any other once they had perfected the technique.