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Thursday, September 6, 2007
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   Thursday, September 6, 2007

Injury Prevention for the Avid Golfer
Most people think that playing golf is a walk in the park. Stamina-wise, true, golf requires much less energy than high intensity sports such as soccer or ice hockey. But, a golfer is prone to injury just as any other sports person is.
Men and women golfers are susceptible to injuries from overuse (and repetitive use) of certain joints and tendons. According to research, over 80% of professional golfers suffer an injury accruing from the game during their careers. In amateur golfers, lower back injuries account for 35% of golf injuries, elbow injuries are next at 33% and wrist and hand trauma come in next at 20%. The neck, shoulders, upper spine, knees, hips, hamstrings, shin, and feet can also bear the brunt of being used for golf swings, putting, walking, and other movements on the golf course.
It is also observed that wrist and elbow injuries plague women golfers more than they do men. This is thought to be due to the lower level of musculature in women's upper bodies and the fact that they have looser joints than men.
These are scary statistics and facts but women, don't you give up golf for knitting yet! There's good news. Most injuries sustained from being on the golf course can be avoided or prevented with proper physical conditioning and training techniques.
Proper physical conditioning
Strengthening and conditioning your muscles is extremely important for them to be able to bear the impact of your swings.
But, bear in mind that before you launch into any conditioning session, a proper warm-up is a must.
The hip muscles need to be strong for those twists during the swing. You can train your hips by doing lunges or better yet, do lunges with one foot on a balance disc. This also gives you good hip-knee coordination.
Strengthen your lower back by doing knee to chest exercises. If you're just starting out at these exercises and especially if you need to flatten your abdomen a little, be careful not to overdo it at first. As you progress, try holding your knees closer to your chest and for longer periods of time.
To flatten those abs, which in turn will provide excellent support for your back and enable to have proper posture when you swing, you can crunch out some crunches.
Hamstrings can't be left out--they need to be supple when they're called upon as in the gentler movements required while putting. Also, you may not be conscious of it but whenever you repeatedly bend during your rounds, your hamstrings are the protagonists--so, they definitely need to be strong. What's best to strengthen your hamstrings are exercises such as squats, dead-lifts, and power cleans. Ladies, if you don't want to be doing those heavier moves, just hold a few pounds in each hand as you squat.
Squats are also excellent for your knees and quadriceps.
To practice staying steady on your feet after your swing, you can always try the one-leg balance on the balance board.
For overall balance, try the golf swing while on the balance board.
We can't forget those tiny muscles of the hands and wrists. Try doing gentle wrist rotations. You can do them with a clenched fist, or you can vary the exercise by extending all of your fingers as you rotate. Also try both clockwise and anticlockwise rotations.
We definitely cannot forget those tiny muscles of the eye. They need their fair share of exercise and relaxation too. You can be sharp and eagle-eyed if you allow your eye lens to contract and relax alternately. Try focusing on something nearby and then focusing on objects farther and farther away until you reach the horizon. You can also relax your eyes by cupping your hands over them. Why, you might even try using a magnetic therapy eye mask!
Note: If you have any injury or medical condition, consult your physician, coach or trainer before you start any exercise program.
Not all is said with regards to physical conditioning if we don't mention increasing lean body mass. And for that, nothing beats weight training combined with proper nutrition (especially proteins) and supplementation. Proper training techniques
Improper swing techniques in amateurs place tremendous strain on muscles and joints. Getting into the practice of getting it right should be the mantra of any amateur golfer. Do it right, and watch your body adapt wonderfully to the physical stimulation from the golf course while you lower your handicap. It's never too late to get a qualified golf teacher. Invest in a little training and you'll find yourself spending less time recovering from injuries.
Lastly, remember not to hold onto the club too tight--relax, and keep those blisters at bay.
Keep fit, hone your techniques, and wow your fellow competitors with those long drives while you remain injury-free!

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Playing your best golf demands peak performance. The benefits of exercise, nutrition, and an understanding of how physical conditioning controls the mental golf game are an important, yet often overlooked, aspect of women's golf.


A Basic Blackjack Strategy
Since the essential features of basic strategy were developed, a number of refinements have given us the current set of principles for standing, hitting, doubling, splitting, and surrendering. These, along with the other more sophisticated forms of play were worked out based on the computer analysis of billions of hands. The following description of basic strategy is based on the multi-deck blackjack game found in several Atlantic City and Las Vegas casinos.
"Soft" & "Hard" Hands:
A hard hand is a hand without an A where the payer's total is given by the face values of the cards, or a hand with an A that can only be counted as 1. A soft hand is a hand with an A which can be counted as either 1 or 11. For example, A, 4 is a soft hand because the A may be counted as a 1 or 11; but A, 4, 7 is not, since counting the A as 11 would be a bust.
Hit or Stand:
The guidelines for hitting are rather straightforward. If the dealer shows a 2 or 3, you continue to take a hit until you have a hard 13 or a soft 18. If the dealer shows 4, 5, or 6, you continue to take a hit until you reach a hard 12 or a soft 18. If the dealer shows 7 or 8, you continue to take a hit until you have a hard 17 or a soft 18. It the dealer shows anything higher than 8, you continue to take a hit until you have a hard 17 or a soft 19.
When to Split:
Always split A's. The totals of 2 or 12 are not nearly as good as hitting 11's.
Never split 10's. Two 10's is a great hand -- don't screw it up!
Never split 5's, but you may want to double down!
Splitting 4's is a close call. Don't do it in one or two deck games. Do it in multideck games when the dealer shows a 5 or 6.
Split 9's against a dealer card of 2 - 9 except 7. The reason for this exception is simple. You have 18. The dealer's most probable total is 17. Don't screw up a good thing.
Splitting 8's, like 4's, depends on casino blackjack rules. Always do it when the dealer shows 2 - 9. If the dealer shows 10 or A and you happen to be lucky enough to be playing in a game that allows early surrender, you should surrender. If surrender is not an option, split.
Splitting 6's and 7's is straightforward. If the dealer's card is higher than your card, don't split.
Always split 2's or 3's if the dealer's card is less than 8. You should also note that the "value" of splitting is increased if you are playing in a game that allows doubling down after a split.
When to Double Down:
The principle behind doubling down (and splitting) is that it increases the amount of your money in play when the conditions of the hand are in your favor. These are both very important parts of expert blackjack play and must be mastered. Once again, the best way to present the guidelines is in a table. Double Down on 11 if the dealer shows 2 - 10 . Double down on a 10 if the dealer shows 2 - 9. Double down on 9 when the blackjack dealer shows 3 - 6. Double down on A, 7 or A, 6 when the dealer shows 3 - 6. You should double down on A, 5 or A, 4 when the dealer shows 4 - 6. Double down on A, 3 or A, 2 when the dealers up card is a 5 or 6.
When to Surrender:
Late surrender is still permitted in some casinos. The guidelines are straightforward. If Dealer shows A,9, or 10 surrender If holding any 16 except 8 , 8. You should surrender if the dealer is holding a 10 and you're holding 15.
Early surrender provides a tremendous advantage for the player which is why you may never find a game that allows it. If you are lucky enough to find one, if dealer shows A, early surrender if holding all hard 5 - 7 and 12 - 17 . If the dealer is showing 10, early surrender if you are holding all hard 14 - 16. Finally, if the dealer is showing a 9, you should early surrender if holding 10, 6 or 9 , 7.
When to Take Insurance:
...Never! You should note that there are certain times when taking insurance could be advantageous to the player, but these circumstances can only be detected by the best card counters.
You have learned how to bring the odds to just about even in most casino blackjack games. If you Follow the rules of blackjack basic strategy presented here, it will essentially remove the casino's advantage over you while you play. This will allow the recreational blackjack player to play casino blackjack as much as he wants without fear of losing his life savings.

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Andrew Saari will show you how to easily win at any blackjack game. For the foolproof ultimate blackjack system, visit www.theultimateblackjacksystem.com


Golf Instruction
Golf Instruction
When we come to getting golf instruction we want to be sure we are getting the best golf instruction. We want to get golf instruction that will begin by ensuring we are assisting our body in getting the action right. Many of us golfers, when performing our golf swing (you can also read back swing here), let our left knee go down on the back swing. The outcome of this is that our shoulder will drop causing our hips to sway and overturn. Don’t allow the knee to move. Good golf instruction encourages us to maintain a steady stance. To have a good golf swing you need to maintain that stability, tension if you like, in both your legs. Some golf instruction suggests holding some kind of ball between your knees, I don’t think that is going to be very practical on the course. See how using your imagination for this works, you could be surprised how effective it is.
Golf instruction often points out common fault in beginners is that they carry out the swing to fast. A key to eliminating this problem with your golf swing is to relax. If you find that you are rushing things try and slow it down a bit. Contrary to what you may think rushing it does not make the down swing any faster and in fact may have the opposite effect. Maintain a steady action for best results. One key to good golf instruction is to get a steady action in your golf swing and this can be achieved by a pause for a brief moment at the top of your golf swing. This will allow you body to relax and compose itself for the coming down swing.
Your golf instruction is going to be great if it teaches that your golf is the sum of correctly performed parts. Golf instruction will look at stance, posture and action. Another key part in golf instruction, especially at the beginning, is your grip. Are you able to hold a club right now? Try this. When you have the club at waist height, grip the club with your left hand and your right hand in the “hitchhiker position (NB: the palm of your hand should neither be facing up no down), you should see you thumb point up. If you don’t get the grip together in the beginning you are not likely to improve you gold swing at all.
To conclude our short list of golf instruction tips today, I am going to end with an exercise you can do that will help establish some of the fundamentals we’ve talked about here. Good golf instruction will help you to improve your golf swing and to be consistently hitting the ball well you need a steady tempo and be able to keep good balance. These foundational elements are necessary to improve your golf swing. And golf instruction will reinforce these fundamentals through practice. Try this. With your feet close together, about 15cm, hit some shots. This is going to make you keep better rhythm, balance and speed and will result in improvement when you return to your normal golf swing stance.
The best thing you can do is to do some research into golf instruction. One of the best books I have come across on golf instruction is High Power Golf which you can get access to by clicking here. Golf Instruction
Getting the right golf instruction can really make playing golf that much more enjoyable, and that’s what it is all about end isn’t it!