A complete guide to fitness, sports and nutrition by Anderson M.

By Anderson M.

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Then you should work on pulling your legs out from his grasp. 4. When trying to just avoid a defender, do not juke around too much! It will only slow your speed and make you more vulnerable to get tackled. You should juke with your upper body but keep your legs moving. 5. If you are breaking down the sideline and you see a defender coming from the side, keep running but be ready to make the first move. When you see him get close enough but not too close, make a small juke with your shoulders to try and get him to slow down and wait for you.

Restless nights? Here are some get-to-sleep steps that'll keep you sleeping all night long. Steps 1. Practice good "sleep hygiene". Get yourself ready for sleep by relaxing a few hours before bedtime -- take a bath, drink some warm milk or herbal tea. your body temperature drops as you sleep and for most people a cooler room is best. Turn down the lights and try to spend your final hour before going to bed in reduced lighting. 2. Turn your alarm clock away from you so that you cannot see the time.

You need to be able to recognize cover-1, 2, 3, and 4. 6. , zones of the field that are easiest to exploit for each specific type of coverage. 7. , a safety in cover-2 is creeping up and jumping the 15-yd quick post. A QB must recognize this and make the safety pay by pump-faking and then airing the ball out for the double-move fly route. 8. Look at how loose or tight the corners are playing. If they are keeping a cushion, you need to make the quick throw such as a WR screen, quick out, curl, stop, or slant.

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