Saturday, July 30, 2011
Thursday, June 2, 2011
Sure, you may walk or run regularly, hit the gym every other day or attend the occasional fitness class, but is your fitness program truly complete? Not without stretching it isn't! Stretching is a necessary component to any wellness routine regardless of your activity level. Without a good stretch before and after your workout you run the risk of serious injury.
Non-stretchers may also find themselves bulking up instead of trimming down and, as a result, losing valuable range of motion benefits. Lack of flexibility can affect your posture, causing tight hamstrings or hip flexors that will pull your pelvis out of its natural alignment. This can lead to long-term lower back strain and spine issues.
The good news is that stretching is easy and it can be a great way to relax. There are limitless ways to stretch: standing up, lying down and with or without the assistance of a wall, ball or exercise band. As with any exercise, there are also many ways to hurt yourself if you're not careful! Be sure to practice "safe stretch" and use some of these helpful tips to guide you on your way to becoming more flexible as you enhance your workout along the way.
DO: Be sure to stretch 8-10 minutes before AND after your workout, no matter what you're doing.
DON'T: Skimp on stretch time. You should hold each stretch for 15-20 seconds, starting with small range of motion and deepen it as you go. Quick stretches simply aren't worth your valuable workout time.
DO: Take it easy before your workout. You'll find that your muscles will naturally loosen with activity and you will have better flexibility after you've been moving for a while.
DON'T: Stretch past the point of discomfort. Flexibility does not happen overnight. Stretching should not be entirely comfortable, but it should not be painful either. The last thing you want to do is pull a muscle!
DO: Breathe during your stretches. Your muscles will slightly relax as you oxygenate them. Take a deep breath in through your nose and exhale through your mouth as you slowly deepen the stretch with focus and control.
DON'T: Bounce into your stretches. Find your position and hold, then take it further with slow, even breaths.
Wednesday, June 1, 2011
Monday, May 2, 2011
Sunday, May 1, 2011
Development of referees is a long gradual process and varies from individuals with regards to talent and the commitment of the referees. This is similar with the development of players from normal potential talented players to excellent ones. More often it takes years to develop a referee into an excellent one with the ability to sprint and move gracefully with the flow of fast attacking football, understanding football strategies and the emotional aspect of players, coaches and also officials, take instant action on fouls and misconduct and gives appropriate sanction accordingly and overcoming difficult situation or confrontation with assertiveness, calmness and consistency. In the process of becoming in to their best performance, mistakes do occur and this needs the cooperation and patience of the team officials as much as the coaches are patience with the mistakes made by their up and coming players.
Grooming young talented or potential referees into excellent strong referees needs great patience, perseverance and commitment of the trainer and also the individual referee himself. Grooming includes exposing them to matches at different level, critical observation, proper guidance, appropriate sanctions, motivation, training, debriefing, video observation and many other relevant techniques in molding them into better ones. Even the more experienced ones do make mistakes but absorbing the mistakes made by the younger ones can be painful and breathtaking by the instructors, assessors, administrator and even the team officials. But with the main aim of producing the good ones from the small pool of referees available some sacrifice of tolerable nature needs to be given.
The end products, we hope to see are talented potential referees developing into strong, intelligent and excellent referees of high caliber. With excellent referees the level of DHIVEHI Football will also rise to a respectable level in the region or Asia.