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In my last article I went over the basic rules for golf and how the course is set up. Here I will discuss the essentials for what you bring with you to the golf course, and your long game. The type of bag you get is not too important as long as it is comfortable to carry, or drag if it has wheels. Don't get a bag that is too heavy for you just because you think it looks nice, walking 18 holes is a long day, any unnecessary weight is just going to tire you out. So get a bag that is just big enough to hold your clubs, a good amount of extra balls (remember you are a beginner, you will lose a lot of balls!), your glove, tees, ball markers and maybe a light coat and umbrella for unpleasant days.
Most bags will have a lot of side pockets where you can put your keys, wallet, and some extra stuff like sunscreen and bug spray depending on where you are playing. If you must bring your cell phone with you, remember to keep it on silent, having your phone ring when people are trying to hit their ball is a big no-no in golf. Golf is a game of great concentration, the slightest distraction can lead to a terrible shot. That's about it on what to bring, just remember to check the weather before you go out to play so you will know what to bring in case of bad weather.
On to your long game. The long game in golf refers to your drives from the tee and fairway shots. Basically the shots that generally do not get you on the green. Using your driver to start every hole is not the best practice, even though the driver is very fun. Each hole is made up differently and your driver is not always the best way to start a hole. As you play more golf you will get more comfortable knowing what you are capable of with each club, how far and how accurate you are.
The lower the club number you are using, the farther the ball is going to travel. A 9 iron will hit the ball higher and shorter for a soft landing than a 4 iron, which will hit the ball low and far. When you are starting out on the course, you will very likely hit the ball poorly, sending it a mere 10 yards in front of you. That's ok! Everyone does this when learning to play golf, don't get discouraged. Even the pros hit the ball into the woods sometimes. Nobody hit's the ball perfectly every time, not even Tiger Woods. The best thing you can do for your golf swing is to get out to the range with ALL of your clubs, not just the driver, and practice, practice, practice. You need to get comfortable with your clubs. Even if you just get good with a few of them to start, that's ok, you don't really need every club in your bag to have a good game. The main clubs you should work on are your driver, 9 iron, 4 iron, a wedge for chip shots, and of course your putting.
So, pack your bag with the essentials, and practice your long game at the range. Hitting the ball straight off the tee box will set you up for a good score on the hole. Hope you picked up a tip of two from this article, good luck.
Sam Davis is a contributing author who writes many articles on improving your golf game. You can find more great tips and a free ebook on the perfect golf swing at Golf Swing Basics located at http://golfswingbasicssite.org
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Why Zone Entries Matter
According to skill coach Mike Pilon and video analysis of NHL entries:
- Sixty percent of successful entries are carry-ins (not dump-ins).
- Possession entries lead to more shots and more scoring chances.
- Deception, support, spacing, and puck movement are perhaps the keys.
Coaches will have to move beyond "dump and chase" and teach kids how to enter with control, with the timing and support of the puck as their foundations.
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4 Teaching Points for Better Zone Entries
In Coach Pilons 'On-Ice Skill' course, he goes in-depth on the zone entry. Here are his 4 teaching points for better zone entries.
1. Support the Puck
Players must work in straight lines and provide back or lateral support—never ahead of the puck carrier without a purposeful reason. Support means having options to pass and stopping turnovers from happening at the blue line.
2. Enter with Speed and Width
Encourage wingers to stay wide, close to the boards or dots-rather than crowding the middle lane where defenders are able to close the gaps quickly.
3. Sell Deception
Head faking, body positioning, and look-offs might freeze the defenders and goalies momentarily. Even something as minor as fake shots or looking in the middle before passing wide can hugely impact entry successes.
4. Manipulate the Defense
Tell your players to look at the defender's stick and take what the defender gives them. The worst thing a player can do is turn the puck over at the blue line. Use body positioning, speed (or varying speed), stops and starts, or chips and drop passes to manipulate defensive positioning.
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10 Great Zone Entry Hockey Drills
Use these drills to reinforce the teaching points above while helping players get repetitions within a structure:
1. Middle Kick Wide Drill
- Puck in the middle to start
- Pass wide to the winger.
- Middle lane skater loops behind for puck support.
- Chip off the wall or direct pass depending on space.
2. Wall Chip Entry
- Winger catches a pass near the boards.
- Chips puck along the boards past the defenseman.
- Center supports wide and picks up puck with speed.
3. Fake Shot Drop Pass
- Carrier skates down the wall.
- Looks at the net as if shooting.
- Drops puck behind to trailing player aligning with their stick blade.
- Quick shot on goal.
4. Two-on-One Carry and Dish
- Early passing emphasis.
- Teach the players to make the goalie and the defender respect the pass by looking middle.
- Finish off with a shot on the pass.
5. Delayed Entry Layer
- Puck carrier goes in alone.
- Second player delays above the line.
- A drop or lateral pass to the delayed trailer continues the entry.
6. Zone Entry with Cross-Ice Pass
- Use zone entry to simulate an attack down the wide lane.
- Execute the cross-slot pass.
- Finish with a one-timer to emphasize spacing and timing.
7. Triangle Entry Attack
- Three forwards create a triangle at entry: one wide, one centre, one trailer.
- Force defenders to read too many options.
- Emphasis on puck support and communication.
8. Gap Recognition Entry
- Defender sets the gap early.
- Puck carrier reads the gap and decides to either carry, pass, or chip.
- A wonderful tool to develop decision-making under pressure.
9. Manipulate The Stick Drill
- Offensive player waits for defender to move that stick before passing.
- Promotes patience and timing.
- Reinforces passing lanes, effective fakes, and playmaking
10. Wide Delay Cutback
- Entry along the boards with a sudden stop or cutback.
- The second forward enters late to accept the puck in stride.
-Works on spacing and timing. __________________________________________________________________________________________________________________
Final Thoughts
Effective zone entries are crucial for generating offense. If taught with intention, speed, support, deception, and puck movement, your team should maintain possession longer and create more scoring opportunities.
The Anterior Cruciate Ligament (ACL) is the most commonly torn of the four main ligaments of the knee. The other three being Posterior Cruciate Ligament (PCL), Lateral Collateral Ligament (LCL), and Medial Collateral Ligament (MCL). The word “cruciate” in these ligaments comes from the way that the ACL and PCL form a “cross” on the inside of the knee joint, working together to provide stability for the knee. These four ligaments are primarily responsible for providing stability and support to the joint during physical activities. The ACL primarily prevents excessive movement forward and rotation of the knee.
An ACL tear is a common, yet serious injury that can significantly impact an individual’s activity level, with a huge financial and time of recovery burden that can affect quality of life. This article delves into the intricacies of an ACL tear, its causes, symptoms, and the journey toward recovery.
Anatomy of the ACL
Positioned in the center of the knee, the ACL connects the femur (thigh bone) to the tibia (shin bone), preventing the tibia from sliding out in front of the femur (hyperextension) and providing rotational stability to the knee.
This ligament is pivotal to stabilize the knee during dynamic activities that require sudden changes in direction, jumping, or halting motions.
Therefore, ACL injuries can happen in virtually any sport, but are commonly associated with the following sports:
Basketball, Soccer, Lacrosse: Quick pivots, jumps, rapid directional changes, sudden stops, and collisions, make players more susceptible to ACL injuries
Football: The contact nature of football and similar lateral/cutting motion required, puts players at a high risk
Skiing: The fixed nature of ski boots can place a lot of strain on the knees during falls or sudden movements
How an ACL Tear Occurs
An ACL tear often occurs during activities that put stress on the knee. The primary mechanisms leading to a tear include:
Pivoting Movements: When the foot is firmly planted and the knee turns sharply, the ACL can tear if the movement is beyond the ligament’s tensile strength.
Sudden Stops: Abruptly halting motion can force the knee beyond its normal range, overstressing the ACL.
Direct Impact: A direct blow to the knee, often seen in contact sports, can result in an ACL rupture.
Improper Landings: Landing from a jump with the knee hyperextended or bending inward, can cause the ACL to give way.
You can also check this detailed explanation of the anatomy of a knee joint to better understand how the ACL functions:
Other Causes of ACL Tears
In addition to the sports-related causes of ACL tears, it’s crucial to recognize that these injuries can also occur in various other circumstances. It’s important to note that there are both contact and non-contact causes for these injuries. This distinction is significant because up to 70-80 percent of all ACL tears occur without direct contact with an opponent.
Approximately 50 percent of non-contact tears are potentially preventable, so the focus on injury prevention programs becomes paramount. These programs, when applied consistently, can not only help prevent ACL tears but also guard against other lower extremity injuries, such as ankle sprains. Their role in safeguarding athletes and individuals engaged in physical activities cannot be overstated, as they offer a proactive approach to maintaining knee health and overall physical well-being.
ACL Injury Rates and Gender Disparity: ACL injuries are most prevalent among individuals aged 15 to 45. While more ACL injuries occur in sports played by men because of shear numbers of athletes, women are at a higher risk of sustaining these injuries. Women are 2-7 times more likely to tear their ACL than their male counterparts at the same age. This difference is highlighted in high school sports, where the rate of ACL tears in basketball is about 5.5% for males and a striking 26.5% for females. In soccer, the disparity is even more pronounced, with 7.2% for males and a staggering 53.2% for females experiencing ACL injuries.
Sports with High ACL Injury Rates: Among various sports, girls’ soccer has the highestACL injury rate, followed by boys’ football. Basketball for boys also shows a significant rate of ACL injuries. Interestingly, the injury rates are higher during competition compared to practice, indicating the role of intense, competitive play in these injuries.
Factors Contributing to Higher Injury Risk in Females:
The higher percentage of ACL tears in female athletes can be attributed to several factors. For instance, females have a smaller ACL and narrower attachment, making it easier to tear. They also have a greater hip-to-knee angle, which affects the alignment and mechanics of the knee joint. Additionally, women generally have less optimal quadricep to hamstring ratio of strength which is crucial for knee stability. Also, hormonal differences between biological men and women play a role in making females more prone to an ACL injury.
Burden of ACL Tears:
The financial burden of ACL injuries is substantial, not only due to the immediate medical costs but also considering the long-term implications such as the potential need for surgery and rehabilitation. ACL injuries nationwide are estimated to cost 7.6 billion dollars per year. These injuries have far-reaching impacts, affecting the athlete’s performance, career longevity, and even their quality of life post-recovery. The management of ACL injuries, therefore, remains a crucial aspect of sports medicine, emphasizing prevention, early diagnosis, and effective treatment strategies.
The moment of injury is sometimes accompanied by a ‘popping’ sound, usually followed by immediate pain and swelling. Athletes may describe a sensation of the knee ‘giving out’ beneath them.
Symptoms of an ACL Tear
Symptoms vary with the degree of the tear. The ligament may be partially torn or fully ruptured. The severity of the symptoms also depends on other injuries connected with the ACL tear. For example, when the athlete tears the Medial Meniscus and Medial Collateral Ligament (MCL) along with a complete ACL rupture, it is called the “Unhappy Triad”.
Pain: The intensity can range from no pain to severe, often causing significant discomfort.
Swelling: Rapid onset of swelling is common, usually developing within the first 24 hours after the injury.
Instability: A feeling that the knee cannot support the body’s weight or may buckle under pressure. Sometimes, the athlete will hear and feel a “pop”.
Limited Movement: The knee’s range of motion may be reduced due to pain and swelling.
Altered Walking Pattern: The individual may be unable to bear weight on the affected leg, or have a feeling of instability in the affected leg, leading to limping.
Diagnosing an ACL Tear
An accurate diagnosis begins with a thorough medical history and physical examination, followed by imaging tests like MRI, which can provide detailed images of the knee’s internal structures. Do not attempt to self-diagnose ACL issues. Always seek professional medical advice.
The treatment of an ACL tear depends on several factors, including the severity of the injury, the patient’s age, activity level, and overall health.
Treatment strategies include:
Conservative Management: For less severe tears or patients with low physical demands, physical therapy focused on strengthening the muscles around the knee may suffice.
Surgery: Reconstructive surgery is often recommended for individuals who wish to return to an active lifestyle. This involves replacing the torn ligament with a graft taken from another tendon in the patient’s body or a donor.
Post-Treatment Rehabilitation
Recovery from an ACL injury, particularly after surgery, is a lengthy process that can take several months. A structured rehabilitation program is crucial for a successful return to previous levels of activity.
This program typically includes:
Pain and Swelling Management: Using ice, compression, and elevation to control swelling and pain.
Physical Therapy: Graduated exercises to restore the knee’s range of motion, strength, and stability. To help with swelling and pain management and facilitate brace management as well.
Bracing: In some cases, a knee brace may be used to provide extra support during the healing process.
Activity Modification: A gradual return to sports or physical activities, often under the guidance of a physical therapist or athletic trainer.
The best case to return to pre-injury level of activity or sport should be at least 9 months to one year post injury. Rushing this time frame often results in a retear or secondary injury. Return to sport testing should be comprehensive prior to the release to play the sport again. The athlete should be supervised with a very gradual return to sport schedule.
The Risk of ACL Reinjury is High for Those Under 25
The reinjury rates for ACL tears vary based on several factors, including age, activity level, and whether the individual has returned to sports post-reconstruction.
For individuals of all ages who underwent ACL reconstruction, about 7% experienced reinjury to the same ACL, and 8% injured the opposite side. However, younger individuals(under 25 years old) and those returning to sports face higher risks. In those under 25 years old, the rate of another ACL injury was 21%, with 11% involving the opposite knee. The reinjury rate for individuals returning to sports was 20%, with 12% affecting the opposite knee. The risk was even higher for individuals under 25 years old returning to high-risk sports, with a reinjury rate of 23% and 12% affecting the opposite knee.
Additionally, a study mentioned in Sports metrics reported that 30% of patients sustained non-contact re–injuries, tearing either their ACL graft or the ACL in the contralateral knee within 2 years of surgery. The rate of a contralateral ACL injury was significantly higher than the rate of ACL graft injury (20.5% vs. 9%).
These statistics underscore the importance of careful rehabilitation and a cautious approach to returning to sports after ACL reconstruction, especially for younger athletes and those engaged in high-risk sports.
Prevention of Future Injuries
After an ACL tear, the risk of re-injury is a significant concern. Prevention strategies focus on:
Neuromuscular Training: These are exercises connecting the brain to the muscles in the lower body. Exercises to improve balance, proper landing techniques, and knee stability. Pre-season testing to measure baselines in mobility, strength, balance, and form. We can look for red flags and address deficiencies and in turn reduce the number of lower extremity injuries.
Strength Training: Building the muscles in the legs, hips, and core can provide better support to the knee.
Education: Understanding the mechanisms that lead to ACL injuries is vital for athletes, coaches, and fitness enthusiasts alike.
A gradual, calculated, and supervised return to sport is very important.
The Psychological Aspect
The journey to recovery is not solely physical. The psychological impact of an ACL tear can be profound, with individuals experiencing frustration, anxiety, or even depression due to the sudden change in their active lifestyle along with the longevity of return to sport. Mental health support, along with the physical rehabilitation process, is essential for a holistic recovery.
Final Thoughts
An ACL tear is a complex injury that requires a comprehensive approach to treatment and rehabilitation. Understanding the anatomy of the knee and the mechanism of the injury, recognizing the signs and symptoms of an ACL injury, and following a structured recovery program is paramount for a successful return to physical activities.
With proper management and preventive measures, individuals can not only recover from an ACL tear but also minimize the risk of future injuries, ensuring long-term knee health and stability.
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