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Happy 2016 Football Year from Fumble Pro!

football 2016

Happy new year to you all! May 2016 be your best year yet!

Here are the important NFL Dates to mark on your shiny new calendars!

January 3 – Seventeenth Week of Regular Season Games.

January 4 – Earliest permissible date for clubs to renegotiate or extend the rookie contract of a drafted rookie who was selected in any round of the 2013 NFL Draft. Any permissible renegotiated or extended player contract will not be considered a rookie contract, and will not be subject to the rules that limit rookie contracts. Option exercise period begins for Fifth-Year Option for First- Round Selections from the 2013 NFL Draft. To exercise the option, the club must give written notice to the player on or after January 4, 2016, but prior to May 3, 2016.

January 9 – Wild Card Playoffs.

January 10 -Wild Card Playoffs and Assistant coaches under contract to playoff clubs that have byes in the Wild Card weekend may be interviewed for head coaching positions through the conclusion of the Wild Card games.

January 16 – Divisional Playoffs.

January 17 – Divisional Playoffs and Assistant coaches under contract to playoff clubs that won their Wild Card games may be interviewed for head coaching positions through the conclusion of Divisional Playoff games.

January 18 – Deadline for college players that are underclassmen to apply for special eligibility. A list of players who are accepted into the NFL Draft will be transmitted to clubs on January 22.

January 23 – East-West Shrine Game, Tropicana Field, St. Petersburg, Florida.

January 24 – AFC and NFC Championship Games.

January 30 – Senior Bowl, Ladd-Peebles Stadium, Mobile, Alabama.

January 31 – NFL Pro Bowl, Aloha Stadium, Honolulu, Hawaii. An assistant coach, whose team is participating in the Super Bowl, who has previously interviewed for another club’s head coaching job may have a second interview with such club no later than the Sunday preceding the Super Bowl.

February 7 – Super Bowl 50, Levi’s Stadium, Santa Clara, California.

February 22 – First day for clubs to designate Franchise or Transition Players.

February 23-29 – Combine Timing and Testing, Lucas Oil Stadium, Indianapolis, Indiana.

March 7 – Prior to 4:00 p.m., New York time, deadline for clubs to designate Franchise or Transition Players.

March 12-15 – Beginning at 12 noon, New York time, clubs are permitted to contact, and enter into contract negotiations with the certified agents of players who will become Unrestricted Free Agents upon the expiration of their 2015 player contracts at 4:00 p.m., New York time, on March 15. However, a contract cannot be executed with a new club until 4:00 p.m., New York time, on March 15.

March 15 – The 2016 League Year and Free Agency period begin at 4:00 p.m., New York time. The first day of the 2016 League Year will end at 11:59:59 p.m., New York time, on March 15. Clubs will receive a personnel notice that will include all transactions submitted to the League office during the period between 4:00 p.m., New York time, and 11:59:59 p.m., New York time, on March 15. Trading period for 2016 begins at 4:00 p.m., New York time, after expiration of all 2015 contracts.

March 20-23 – Annual League Meeting, Boca Raton, Florida.

April 4 – Clubs that hired a new head coach after the end of the 2015 regular season may begin off season workout programs.

April 18 – Clubs with returning head coaches may begin off season workout programs.

April 22 – Deadline for Restricted Free Agents to sign Offer Sheets.

April 27 – Deadline for prior club to exercise Right of First Refusal to Restricted Free Agents.

April 28-30 – NFL Draft.

Science of Football Cleats


The reason you slip while walking or running is a lack of friction with the ground under your feet.  Friction is the force that happens when two objects are rubbed together which gets you moving forward, backward, whatever direction you push. Cleats are designed to give a player more friction with the ground. There are two types of friction, static friction and kinetic friction.

Static friction is the force between two objects that are not moving relative to each other. This means in order to move you must be able to overcome the initial force. This is the force and friction a wide receiver must overcome when he breaks off the line. If the force trying to move the object is less than the force of the static friction, then the object trying to move will not be able to go anywhere.

Kinetic friction is the force between two surfaces that are moving relative to each other. Once an object has overcome static friction and is moving it then has kinetic friction acting on it resisting it’s motion. Cleats help football players maintain traction when kinetic friction is acting on them.

Traction is the friction between an object and the surface they are moving on. To increase traction you must maximize friction. If you apply more force to the surface you are moving on, you will increase the friction between you and the surface, this provides you with more traction.

Cleats are designed to increase the traction of a football player on the ground and protect the player from muscle injury. In the event that a player does slip, the cleats are designed to help protect the muscles in a player’s feet to help keep them from injury.

Why Vitamin D?

Vitamin D and Football Injuries

Vitamin D is known for its ties to muscle function and muscle performance. So of course it was an obvious choice for athletes to need. A new study has found that football (professional or non) players with lower levels in their diet were more likely to have an injury. In a small study of a single NFL team, researchers included vitamin D levels as part of the pre-season evaluation in 2010. Only 1/5 of the players had normal blood levels and 80% of the football team had blood levels below normal range. 30% had dangerously low levels. And African American players had lower average blood levels than Caucasian players. During the season the players who sustained muscle injuries were more likely to have lower levels. The mean of the 16 players who suffered a muscle injury the had a very low level of 20 ng/ml (normal is defined as 32 ng/ml).

Although muscle function and vitamin D were once thought to only be important in older persons, similar findings are being reported in all groups and now even elite professional athletes. Nutritionists often debate over the optimum level needed but most commonly recommended level is about 30 ng/ml. Current estimates state that Americans have a sub-optimal level of vitamin D.

Extreme Drills Part 3

Here are just a few of the extreme, endurance and agility building drills that will help make you a better athlete. This is part 3 of the series with drills 7-9. More to come soon!

Extreme Drills #7: Uphill Speed Ladder

Going uphill makes your muscles work harder than they would if you were just on a flat surface and you will get much more out of it. Start in front of the ladder at the bottom of a hill. Starting with your left foot, rapidly tap both feet in each rung of the ladder until you reach the top.

Extreme Drills #8: Chain Push-up

Assume push-up position with heavy chains positioned across your lower back. Do controlled push-ups for as many reps as possible. The chain not only adds more weight to the movement, it also forces you to engage your core muscles. As you push up, more and more of the chain lift off the ground, increasing the resistance.

db swing drills

Extreme Drills #9: DB Swing

Don’t have a Kettle Bell? Use a DB. Squat down, lean forward at 45 degrees, thrust hips forward to swing up DB to forehead level and repeat.

Check out Part 2

Football Spiral

football spiral

How does a football spiral?

Well gravity is the key. But first, when a good quarterback throws a football it can spin 600 times a minute, that is as fast as a CD player. Another interesting fact about the spiral of a football is that when a right handed quarterback throws the football it actually looks different from a left handed one. The reason for that is what scientists call gyroscopic torque. Gyroscopes will move on their own when pushed and the same thing happens to footballs. When a football is thrown and it spirals, gravity brings its nose downward so the football moves on it’s own in another direction. Because of this, when a right handed quarterback throws the football will slightly bend to the right and slightly to the left when a left handed quarterback throws it. This can make all the difference in a touchdown pass or a missed opportunity.

6a00d8354c5ff669e2016763879315970b-800wiA patent issued in 2012 for a regulation football that has weighed strips for better spiral. On the outside, the new football is indistinguishable from an ordinary football. But on the inside, it has a series of weighted strips that extend around the middle. Together, the strips form a generally ring-shaped weight around the middle, stabilizing the football in flight by acting somewhat like a gyroscope.

Extreme Drills Part 2

Here are just a few of the extreme, endurance and agility building drills that will help make you a better athlete. This is part 2 of the series with drills 4-6. More to come soon!

Extreme Drills #4: Core Sled Pulls & Pushes

This movement will light your core, biceps, & back on fire! From a plank position pull the sled to you with one arm. Once you’ve completed this exercise, push the sled back, and start over with the other arm. Repeat 4 times each arm. Alright Hulk, If this is easy for you add some weight to the sled.

Extreme Drills #5: Tire Flips

Linebackers need a lot of explosive power to be able to drive into another linebacker and push him over. How do you prepare yourself for pushing a 250 pound person who has been training to take YOU down? You flip a 900 pound tire. Driving with your legs and pushing until it flips. Make sure you don’t lift with you biceps!

5-10-5 drillsExtreme Drills #6: Pro Agility Cone Drill or 5-10-5

Agility isn’t a natural ability, it is a trained. Agility is important on the field because without good agility it you are a sitting duck on the field. The 5-10-5 builds your agility by teaching you to accelerate, stop, change direction and repeat. How many can you do before your legs stop?

Check out Part 1

Awesome Football Stadium Technology

houston texas stadium

Stadiums today are packed with not only thousands of people but lots of interesting, amazing and innovative tech. From the gigantic scoreboards and moving roofs to ordering food without missing the game there is a lot to talk about when it comes to football stadiums and their recent technological advances.

Super Scoreboard

If you didn’t already know that everything is bigger in Texas then it is time to compare your favorite team’s scoreboard to the Houston Texan’s board. In 2009, the Cowboy’s revealed their gigantic 53 foot tall and 277 foot wide (Boeing 787 Dreamliner wingspan is 197 foot) resulting in 14,500 square feet of sweet sweet display.

Waiter in your pocket

No fan wants to miss a touchdown or amazing play while you are out getting nachos. College and NFL stadiums now have mobile apps that allow you to order food from your seat. The high-rollers in the high-value seats can have the food delivered to them, while the rest of us still gotta go pick it up at a designated place. But hey, they still beats walking over, waiting, waiting some more, ordering, waiting again and finally getting elbowed and partially dropping some of it on your way back. Some stadiums will even text you when it is ready so you can get back to the game quickly.

The Cardinal’s Rolling Field

The NFL Cardinal’s field featured real green grass but retractable glass ceilings don’t let in enough light for the grass to grow healthy and strong. So one day someone decided well “we could just move the stadium over between games.” The playing field sits in a tray of about  2 acres, 39 inches deep with grass and irrigation/drainage rolls. This tray sits on a 16-rail track with 546 steel wheels that can slide out an opening on the south side of the stadium putting the grass out in the sun to grow. It takes about 75 minutes for this process to happen moving at 1/8 mph.

Colts got it covered

The most impressive retractable roof resides in Indianapolis Lucas Oil Stadium where the Colts play. The roof was the first of it’s kind to open sideline-to-sideline. When open the Colts play under a 176,400 square foot opening. It takes 10 minutes for 132 electric motors to run 16 cable drums to rotate and pull the two 6 million pound, 760 foot long covers.

Smaller NFL Shoulder Pads

shoulder pads

Have you noticed over the years that NFL shoulder pads have shrunk? This isn’t because of strange budget cuts, it is because of advancement in technology. The pads are now able to be smaller yet more protective. Over the past 15 years the pads have shrunk by 50%, which is much better than the 1980 pads that nearly engulfed the player’s head.

Players often skipped over leg and thigh pads but then the NFL made them a requirement. Technological breakthroughs in the plastic and the foam harnesses used allowed manufacturers to create lighter and smaller shoulder pads. The NFL stated that there has been no change in shoulder related injuries due to the smaller pads and the manufacturers stated that they have maintained the same commitment to safety.

Shoulder pads today weigh less than four pounds, compared to six to eight pounds 15 years ago and are thinner, flatter, more flexible and more resistant to becoming waterlogged with sweat.


Top Supplements for Football Players

supplements football player water

Football is a demanding sport no matter what level you are playing at. Be sure to get the proper supplements to take your game to the next level!

Protein Powder – Protein is the building blocks of your muscles. If you don’t get enough of it you won’t build any muscle. Although plenty of expensive brands of protein are available, plain whey protein concentrate or isolate will do just fine.

Fish Oil – Fish oil will help to lubricate your joints and combat injuries, swelling, and inflammation.

Green Supplements – If you don’t have a balanced diet with enough vegetables you are just creating an up hill battle for yourself. If you lack these nutrients, you’ll have a harder time building muscle and making it through games without tiring or cramping. Add a green food supplement to your diet so you are able to consume a few vegetable servings at a time with a liquid, a powder or a pill.

Creatine – Increase strength and size by stimulating muscle growth with creatine; however, it should be taken during the off-season, particularly if you seem to be stuck at your current strength and size levels. Some experts don’t recommend creatine to young athletes, so be sure to consult your doctor and trainer.

Branched Chain Amino Acids (BCAA)– By taking BCAAs during or after your training session, you give your muscles the exact amino acids they need quicker to grow because BCAAs are the building blocks of muscle growth.

Caffeine– You can get caffeine from tea or coffee and it is a great way to get you a quick jolt and allow you to get the most out of your workout.

Vitamin D- This vitamin from the sun plays a huge role in helping the body absorb calcium, which keeps your bones strong. It also helps keep your immune system functioning optimally so you can spend more time on the field and less in bed sick.

Coconut Oil– If you are too busy with classes to get the needed calories for your training you can add a tablespoon of coconut oil to meals is a great way to get more calories. Coconut oil is a Medium Chain Triglyceride (MCT), making it a healthy fat source that the body can easily use for energy.

Multi-Probiotic- These have millions of the microorganisms found in the stomach and intestinal lining. Although it may sound gross, these microorganisms can really help your body break down food and absorb nutrients making sure all the food you have been eating is actually working for you.

Water– The body is made up of 70% H2O, and your muscles hold the majority of that. When you are dehydrated, all the strength and power you worked so hard to build won’t be available to your body. Drink half your body weight in ounces each day. Example: if you’re 170lbs, drink at least 85 ounces of water a day.

Extreme Drills Part 1

Here are just a few of the extreme, endurance and agility building drills that will help make you a better athlete. This is part 1 of the series with drills 1-3. More to come soon!

Extreme Drills #1: Monkey Rolls

This is a staple of football conditioning that teaches players to forget their aversion to hitting the ground while building agility and stamina. That being said, they really suck for any amount of time. Three players form a unit, all laying on the ground. The middle player rolls toward one of the players on the side, who must jump up and over, continue rolling into the next guy, who jumps up and over, and the whole dreadful process is repeated until coach remembers to blow his whistle.

Extreme Drills #2: 50 40s

Alright, no big deal. Just run to the 40 yard line and back 25 times. Once you have made it to the 3rd set or so you might consider crunching the numbers and realize that is 2000 yards (little under 1.14 miles). There isn’t much left of you after sprinting that long.

Extreme Drills #3: Reverse Karaoke

extreme drills ladder drillSome people may have found this easy but for those of you who knew what it was like to trip over yourself in front of your team and coaches knew how demoralizing it was. This Ladder drill was used to get WRs and DBs to open up their hip and increase agility.