Road work, jumping rope and hitting the heavy bag can prepare you for competition between the ropes, but unless you develop your mental toughness, you're not giving yourself the best chance to succeed. Mastering the physical fundamentals in boxing, as in all sports, is only part of the equation. A boxer who has exemplary mental toughness can often succeed over an opponent, even if he has greater physical attributes.

Instructions

1 Train frequently. A boxer who lacks confidence often does so because he's skipped a training session or hasn't taken training seriously. It's difficult to be mentally tough and believe in yourself when you know that you haven't done all you could to prepare yourself for competition. But by continuously making the most of each training session, whether it's a long, solitary run or a feverish focus pad workout, you'll improve your confidence

2 Repeat positive messages to yourself, either aloud or in your head, to affirm a tough, confident attitude. Believing in yourself is a pillar of mental toughness and adopting a confident approach to your training sessions can help. Floyd Mayweather, Jr., is known for chanting the words "dedication" and "hard work" as he trains. Pick one or more phrases that resonate with you, such as "I've got this" or "I can do it."

3 Avoid making excuses, regardless of the reason. A mentally tough athlete prepares for competition and learns from failure. Never enter a bout -- or leave the ring after a defeat -- with excuses in your mind. You might be tired, sick or have a sore body part, but ignore these situations and remain positive. In doing so, you're boosting your mental toughness.

4 Practice discipline in your training routines to strengthen your resolve and dedication. It's easy to press the "Snooze" button on your alarm instead of pound the pavement on a 5 a.m. run, but a commitment to discipline helps strengthen your mental resolve. Skipping a workout because you're tired or want to do something more entertaining sends yourself a subtle message that you're not mentally tough.

Sprinting is specialized, and to get the best performance, you must get the best equipment. Also, your gear needs to be suitable for your running surface. Many different schools of thought have weighed in about the best size and shape of spike for each sprint distance. Plus, metal studs can be used in place of spikes. Many tracks are of differing age and quality, so choosing the correct spike for each surface is key. Sprinting shoes should always be used for short-distance sprinting; molded, studded shoes from other sports such as football or soccer will not provide the grip and are much heavier than track spikes.

Short Sprints on Newer Track

For the shorter distances like the 100 meter, 200 meter and 400 meter, speed is paramount. Use sprinter spiked shoes, which are very lightweight and designed for speed. They have five to eight spikes that can be interchanged with studs or other spikes of varying sizes and shapes. Spikes can come in sizes as small as 3 mm, used primarily for indoor events, to 7 mm for outdoor tracks. Rounded studs will not grip nearly as well as spikes on a good surface. For short sprints on surfaces in good condition, 3 mm to 5 mm pyramid-shaped spikes will give you adequate grip and acceleration.

Longer Sprints on Newer Track

Spiked shoes for longer sprints and middle distance are slightly larger and more comfortable than sprinter spiked shoes. The soles are fuller and offer more support, especially in the heel. They also have spikes that are used and changed like sprinter spikes. Pin-shaped spikes are suitable for these distances, but longer spikes can become heavy during longer runs and drag along the track, while too short of a spike might not give the grip needed to accelerate and pass. Some runners substitute some of the spikes for studs for comfort and running style. The length can be adjusted to suit your running style.

Studs and Spikes on Hard Surfaces

Most high schools and colleges run on tracks with modern surfaces, but sometimes you will have to run on an older track or a less-than-ideal surface. Most of the time these surfaces will be harder than the newer tracks, and adjusting your spike size and type is key. A shorter pin spike works better on harder tracks; longer spikes tend to drag and can slow you down. 3-mm pins are a suitable choice to start with. Some sprinters will substitute some of the spikes for studs on harder track surfaces. Always try to warm up and learn the conditions of the track before the race if possible and adjust accordingly.

When to Use Studs or Spikes

Based on preference, spikes and studs can be mixed and matched into different positions in the shoe. Some sprinters like to have spikes near the toe of the shoe with studs or shorter spikes near the ball of the foot to increase traction at the toe and reduce drag while running. Some middle-distance runners will use studs instead of spikes on the outside of their foot for added comfort and more traction in the turns. It is mostly up to the athlete what they choose, but spikes are definitely needed in sprinting to get the most acceleration, speed and overall performance.

The art of batting in the game of cricket is one of last-minute decisions and rapid reflexes. Once the basic skills of grip and stance have been attained, it is vital for the batsman to practice a wide range of shots. To perfect these shots, the batter needs to be drilled on striking the ball with varied power, moving around in the crease and directing the shots.

Power Practice Every time the batter strikes the ball the ultimate aim is to drive it out for as many runs as possible. This takes power, and the only real way to develop and maintain power is to practice. A standard power batting drill takes place in the batting nets. The batsman aims to hit every ball delivered by the bowler with full power. Watching the ball from the bowler's hand right onto the bat and having the flat edge moving into the line of the ball's movement produces the optimal strike.

Soft Shots Sometimes the speed of the bowl is such that the batter has no chance of successfully powering it away. In this case, the batter needs to just stop the ball and keep it from striking the stumps behind him. Just like with power shots, to practice soft hits the batter works a drill in the nets and tries to take as much momentum as possible out of every bowl presented. This is generally achieved by angling the blade of the bat downward and driving the ball into the ground.

Foot Work Once the ball is in the air heading toward the batter, there is not much time to make a decision. Quick, decisive movements with the feet to get into a batting position are vital. A drill to practice this takes place in the batting nets. The batter has to alternate hitting the ball either to the left or right, no matter where the ball is bowled. This forces the batter to adjust foot placement and body stance quickly. To increase the drill challenge, the batter can also alternate between ground and air drives.

Guided Shots Part of the skill of batting is making sure the ball is hit safely and not caught by a fielder. This often means that the batter has to guide the hits so that the ball slips between gaps in the fielder placements. The drill to practice this includes markers being set out in the field several feet apart and the batter trying to hit each bowled ball between the markers. Several sets of markers can be set up to offer alternate targets, and narrower gaps can be created to increase difficulty.

The muscles in the thighs and glutes are what allow a football player to produce the power to block an opponent and sprint up the field. Building mass in your thighs increases the amount of force and power that they’re able to produce. According to the American Council on Exercise, when trying to build muscle, emphasis should be on compound exercises, which are ones that require movement around multiple joint Romanian Deadlift

To perform the Romanian deadlift, a compound exercise that develops your glutes, quads, hamstrings and calves, grasp a weighted barbell and hold it down at the front of your thighs with your hands set to shoulder-width apart and palms facing your thighs. Keep your back straight and head up as you push your hips back and bend forward at the waist, bending your knees slightly to lower the barbell to the floor. Once the weight plates tap the floor, extend your knees and hips to return to a standing position.

Back Squat The back squat is a compound weight-training exercise that develops the glutes, quadriceps and calves. Place a barbell onto a squat rack so that it’s positioned just below the height of your shoulders. Step up under the bar and place it atop the back of your shoulders. With a weighted barbell loaded onto your shoulders, set your feet to hip-width apart. Keep your head up and back straight as you push your hips back and bend your knees. Lower until your thighs are parallel to the ground and then extend your hips and knees to come back to a standing position.

Training In order for the back squat, Romanian deadlift and barbell lunge to build mass in your thighs, the American Council on Exercise recommends that you perform three to five sets of six to 12 repetitions each. Give your legs 30 to 90 seconds of rest in between each set. Complete the thigh workout two days per week, with two days off in between each session.

Power to strike the ball and control over swings are the main factors in choosing a beginner’s or advanced player’s tennis racket. Although each individual has to figure out what design enhances his play, generally a beginner, who has yet to develop his power, benefits from a racket that helps him strike strongly. The advanced player, on the other hand, is probably looking for a racket he can control.

Racket Head Size The head of the tennis racket, its hitting area, ranges from 85 to 135 square inches divided into different size categories: An oversize to super-oversize racket has a head that is 107 to 135 square inches. The head of a midsize one starts at 100 square inches and goes to 106 square inches. Rackets with small heads are no larger than 100 square inches. Heads in the midsize to the larger end of this spectrum are better for players starting out, because the bigger hitting area increases the chances they will strike the ball even if it’s off-center. The bigger rackets also create more power, increasing the ball’s travel speed. Despite these advantages, advanced tennis players with the skills to control the ball are better off using a smaller head size, a better racket for an advanced play.

Weight Difference Tennis rackets range from 9 ounces to more than 11 ounces. The heavier they are, the more striking power they offer, but the weight makes it harder for a beginning player to handle them. Light rackets are easier to control, making it possible for a less-skilled player to swing fast. That’s why you usually see them in beginners’ hands while expert players may choose to go with heavier ones.

Degree of Flexibility
The frames of tennis rackets come in varying degrees of flexibility. The firmer the frame, the less shock absorbent it is. Stiff frames help beginners by causing the ball to fly back to the opponent with almost the same amount of power as it had on arrival without great effort on their part. But a more flexible racket offers better control to advanced players with fast swings.

Right Grip Size
A proper grip size not only influences how well a player handles the ball with the racket, but also it prevents tennis elbow, a painful tendon inflammation. By the time a player reaches an advanced level, he has figured out the right grip size for his hand. If you are beginner, on the other hand, do some measurement to find your ideal fit. With an open hand and extended fingers touching each other, find the two creases that run horizontally across your palm. Place a ruler in your palm’s center aligned with the bottom crease and measure the distance to the tip of your ring finger. If the result turns

Not all swimmers are able to swim for distance, but the longer you swim the more health benefits you can enjoy. You will see an increase in aerobic endurance and strength. To maximize these benefits, choose the correct stroke and swim it properly with a smooth, consistent effort. With practice, your 12-lap or 300-yard swim can be completed using little energy.

Stroke
The freestyle or crawl stroke typically is the most efficient of the competitive strokes, providing you with an opportunity to move quickly through the water while expelling minimal energy. With practice, your freestyle will incorporate a smooth arm motion and a consistent flutter kick that creates minimal splashing and drag. Practice kicking with a kick board or in the streamlined position to strengthen your kick. Arm strokes can be practiced by doing pull-only swim sets or by swimming your stroke slowly and deliberately.

Kick The freestyle kick is small and close to the surface of the water. The kick originates in your hips, with your knees slightly bent and toes pointed. Kicking with your hips allows you to use your core and quadriceps muscles to maximize your effort. Alter the speed of your kick to adjust for longer swims. Kick-only sets will help build leg strength and stamina. You can start with kicking one length of the pool at a time and resting a specific amount of time between efforts; add more lengths to challenge yourself.

Breathing
Freestyle requires that your face be in the water for periods of time, but breathing regularly and properly will help you maintain your energy and effort throughout your swim. When breathing, relaxing your shoulders, face and jaw muscles will prevent you from expending unnecessary energy. During long swims, holding your breath is inefficient; your body will starve for oxygen and your swim will become more challenging. Try breathing every two, three or four strokes and continue this pattern throughout your swim. A regular breathing pattern will supply your body with a consistent amount of oxygen which will limit fatigue and save energy.

Training
Swimming requires regular practice for technique and fitness. Start every swim with a warm-up that includes swimming, kicking and drills. As you train to become a better swimmer, strive to create a smooth rhythmic stroke. Incorporate drills that focus on technique, do easy swims focusing on your arm stroke and always practice your kick to develop an efficient stroke. This rhythm will help conserve energy and increase fitness through consistent efforts. As you become a better swimmer, gradually adding speed and distance to your swims will help you develop your aerobic endurance and swimming strength.

When you're looking to improve your softball hitting stats, even the slightest variations in the way you stand, hold the bat or move toward the ball can help. While your coach may have told you time and again not to drop your shoulder, you won't necessarily have to worry about keeping your shoulders even at all times. The trick is to know when to keep them even and when not to.

Instructions
1 Stand with your feet slightly wider than hip-width apart in the batter's box, and then raise the bat back over your back shoulder. Your hands should be about shoulder-height.

2 Elevate your back arm so that your shoulders are at the same level while you wait for the pitch. If you're having trouble seeing where your shoulders are positioned in relation to one another, ask a coach. At this point, your back shoulder -- the shoulder facing the catcher -- should not drop below the front one. Lean onto the ball of the back foot as the pitch approaches

3 Push off the ball of the back foot as the pitch gets close to you, and then rotate your hips toward the ball. You might have previously heard a coach tell you to keep your shoulders level at this point. Instead of turning toward the pitch with only your upper body, you need to involve your hips as well as your trunk.

4 Drive the front shoulder toward the ball as you move your hands up or down slightly toward the height of the ball. When you don't drive your front shoulder toward the ball, your back shoulder will tend to drop down, says softball performance coach Marc Dagenais. Your back shoulder may drop a little below the front one as you swing, but the effect will be minimized by that shoulder drive.

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5 Aim for the middle of the ball. Hitting the ball too low will cause you to hit pop flies. If you're hitting a low pitch, your back shoulder is naturally going to drop to meet the middle of the ball, reminds longtime coach and player Cindy Bristow. However, this "drop" should happen when your hands are moving forward and not when you're preparing for the ball to approach.

For peak strength and maximum takedowns, wrestlers should look to train a variety of bodily muscles. Contrary to popular belief, huge biceps aren’t the number one asset for serious wrestlers. When you find yourself pinned on the ground with your hands behind your head, chances are you’ll wish you spent more time building a solid core and a strong pair of thighs. Fortunately, there’s a wealth of exercises that can help you train the muscles you need to succeed on the mat. For best results, establish a weekly strength-training regimen that works different muscle groups on different days, like abs on Monday, arms on Tuesday, legs on Wednesday and so on. Instructions

Tone your core muscles by engaging in regular abdominal workouts, such as the bicycle maneuver. Lie flat on the floor with your lower back pressed against the ground and your hands behind your head. Lift your knees at a 45-degree angle to the ground and begin pedaling with your feet as though you were riding a bicycle. Alternate touching your left and right elbows to the opposite knees as you pedal, creating an intense workout in your abdominal muscles.

Load a barbell with a safe amount of weight and lie down on a weight bench. Perform the bench press exercise by gripping the bar with your hands shoulder-width apart and lowering it towards your chest. Stop the bar an inch from your chest and slowly push upward with both hands, sending the barbell towards the ceiling. Perform sets of one to three repetitions with heavy weights for maximum strength benefits for your chest, shoulders and arms.

Build strength in your quads and calves with regular leg exercises like the jump squat. Start by standing with your feet shoulder-width apart and squatting down as low as you can go. Leap into the air as high as possible and straighten your legs so that you land in a standing position. Try performing as many reps as you can during a 30-second period, with 30-second rest breaks in between.

Work your glutes, hamstrings, spinal erectors and other posterior-chain muscles by practicing bag throws. Select a weighted punching bag and practice throwing it from a squatting position, mimicking the body mechanics of a takedown. Squat down and grip the bag so that both hands are firmly attached to the bottom. Straighten your legs and explode upward as you hurl the bag forward so that it flips over and over before hitting the ground. Perform as many reps as you can in 30 seconds before taking a break.

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Tips & Warnings
One of the best ways to develop strength for wrestling is simply by going to wrestling practice. Find a team or club in your area that meets regularly, or enlist a friend who can wrestle with you on a weekly basis. Talk to your doctor before engaging in any strength-training workouts to make sure you are healthy enough to participate. Always lift weights in the presence of a spotter, coach or personal trainer to prevent injury.

Diving is a recreational and competitive water sport in which people jump off a springboard or platform into a body of water. Competitive diving has been an Olympic sport for many years, and is judged on a number of factors, including a diver's approach, takeoff and entry into the water. To achieve mastery, you must learn four key aspects of diving.

Starting Position
The first element of diving is the starting position. Whether it is springboard diving, which uses a flexible board, or platform diving, which has an immobile surface, a diver must assume a posture that demonstrates confidence. A diver should maintain good posture with a rigid back, eyes that stare straight ahead and little or no movement of the head. The diver's body should form a straight line, with his head, shoulders and arms creating the appearance of symmetry and length.

Takeoff/Trajectory A diver's takeoff occurs at the moment that he springs his feet off the board and launches his body into the air. Divers are required to spring from the board with both feet and are penalized if they use only one foot. To generate the greatest amount of height, springboard divers take off from the edge of the board. Platform divers, however, must take a running approach and use their own power to thrust off the platform. The goal is to spring as high into the air as possible before executing the dive, whether it's a reverse, forward or twisting dive.

Rotation/Flight A strong takeoff creates the necessary amount of space for a diver to move her body into the form required for a particular dive. Divers must keep their arms still until the last possible moment before entry into the water. Judges measure a diver's rotation and flight by noting distance and height from the board, and how quickly a diver's body moves into the correct position to execute the dive. Entry

The final element of diving is the position of entry into the water. A clean entry requires a diver's body to be vertical, with toes pointed and legs touching and fully extended. The angle of entry is affected by many factors, such as sufficient trajectory, proper rotation and a diver's ability to get his body into the right position in a short period of time. Clean entries are characterized by a minimum amount of splashing.

Four main punches make up the majority of your boxing arsenal: the jab, cross, hook and uppercut. Each of these has variations for different target areas and ranges, but your bag and pad work revolves around these four basic weapons. To develop your technique, cardio and coordination at the same time, you can string these moves into a 10-punch combination. Vary your speed, power and rest period between combos, depending on what you want to work on. Instructions

Deliver a jab with your left hand. Punch straight out at head height, while keeping your right hand next to your chin.

Follow this with a right cross, again aiming for the head. Punch in a straight line from your chin, where your right hand should be, and the opponent's head. Rotate your hips counter-clockwise as you do this: The majority of your power comes from the hips rather than the arm. Your back foot should also turn to accommodate the rotation in your hips. At the same time your right hand is punching, pull your left hand back to protect your chin.

Throw a left hook. Raise your left elbow to shoulder height, with the angle between your upper arm and your forearm at 90 degrees. Rotate your hips clockwise, swinging your arm in a circular motion towards the opponent's jaw. Your front foot should also turn. Keep your right hand by your chin for protection.

Hook with your right arm, remembering to protect your chin with your left hand as you do so.

Uppercut with your left by dropping your left hand and bending your knees, then punch upward as though you're aiming for the chin, pushing off from your legs. Don't drop your hand more than 3 or 4 inches. The hips and front foot also rotate clockwise slightly though the movement isn't as large as with the hook.

• Uppercut with your right to the chin.

• Hook with your left to the body. Use the same technique as previously, just aim lower.

• Hook with your right to the body.

• Uppercut with your left to the body, aiming for the ribs.

• Uppercut with your right to the body again aiming for the ribs.