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Go solo with street skills or team up for on-pitch fitness. Football is an inexpensive and fun way to get aerobically fitter and leaner.
A player is in an offside position if they are nearer to the opposition's goal line than both the ball and the second last opponent, when the ball is passed to them by a team-mate. The player can be penalised by the referee for being offside if they touch the ball, or interfere with an opponent whilst being in this position.
Yellow cards are a warning, and can be given for several reasons including late tackles, unsporting behaviour, wasting time and even entering or leaving the pitch without the permission of the referee. tenez
The fourth official is usually at the sideline, and helps the other three referees control the game. They also keep the manager and players in-check in the technical area, assist with substitutions and notify of any additional time.
Anyone over 14 can become a referee. You’ll need to take a Basic Referee’s Course with your local football authority and begin officiating smaller, local games before you can hit the big leagues!
Football doesn’t require a lot of equipment. In fact, you only need a ball and two goals but there’s plenty of extras available.
Head to the courts to ace your summer workout plan. Benefits include improved fitness, stamina, coordination and strength.
The most common and reliable way to hold a racket for beginners is the ‘Eastern’ grip. Place your dominant hand flat against the middle of strings, slide down to the base of the handle and grip. It should feel as though you are shaking hands with the racket handle.
Many historians believe the game originates from a 12th and 13th century French handball game played by monks called ‘jeu de paume’, which translates to ‘game of the hand’. It’s suggested that the name ‘tennis’ stems from the French word ‘tenez’, ‘to take’ which was yelled by these monks as they served.
Beginners and intermediates are generally suited to slightly larger racket head sizes of between 102 sq.in and 110 sq.in. More advanced players with a powerful shot will benefit from the precision and control of a smaller racket head.
Each tennis match is made up of two or three sets. To win a set, you must win at least six games which begin at "love all" (both player on zero). Your score increases to 15 if you win your first point, 30 for your second, 40 for your third and you win the game if you win the next ‘game point’. If both players reach 40 you’re at ‘deuce’ where one player has to win two consecutive points to win the game.
A tennis racket and balls are all you need to get involved.
A great cardiovascular, strengthening and low-impact workout, cycling is also a fantastically accessible sport for all ages and abilities.
Road bikes have a low frame, dropped handlebars and a high seat for riding on smooth tarmac at high speeds, perfect for training for road races or triathlons. Mountain bikes feature chunkier tires and up to 27 gears to cope with rough terrain and steep inclines. Hybrid bikes are a mix between mountain and road bikes are suitable for general purpose riding over different terrains, ideal if you’re just getting into cycling.
Your inside leg measurement, from heel to crotch, will indicate the right size bike for you. Our bike range includes this measurement in inches in their description.
It is definitely not a requirement for getting on your bike, but it’s true that many professional and amateur cyclists shave their legs before getting on the saddle. Reasons for this include improving aerodynamics, making post-workout massages easier and making cleaning up any potential scrapes or scratches more hygienic.
There are many factors that contribute to measuring the number of calories burned including time spent, effort put in, your own weight, and metabolic rate. This makes it difficult to give an estimation of calories burnt. However, as cycling is a cardiovascular workout that also uses several muscle groups, it’s a great exercise to work into your life.
A bike and helmet are all you really need for safe cycling, but bike pumps and tools are also useful accessories.
Grab your goggles and make a splash at the pool this summer. This type of exercise works every muscle group for a full body workout.
This depends on your weight and how fast you’re swimming. Someone weighing 130 pounds and swimming freestyle for an hour may burn approximately 590 calories at a fast speed or around 400 calories at a slower pace.
Time how long it takes you to swim a set amount of lengths, for example 5. You can then use this to estimate your total length count at the end of a swim.
A swimming cap protects hair from chlorine and other chemicals in the pool water. It can also help you to swim faster as it reduces resistance. Some caps are specifically designed to keep you warmer when swimming in cold water.
There’s a couple of different types of goggles available but comfort will be your main priority when it comes to finding the perfect pair. There should be a good level of suction around the seal and the strap should be tight enough to keep the goggles in place without creating marks around your eyes.
You only really need a swimsuit or swim trunks to make a splash in the pool.
Get to know your birdies from your bogeys on the golfing green. This social sport is a seasonal favourite and a leisurely way to spend a summer’s day.
Generally, a beginner’s golf set contains 12-17 clubs. These includes driver, fairway, wood, irons, hybrid clubs, pitching wedges, sand wedges and putter.
Some clubs have a strict dress code while others are more relaxed. Men are normally asked to wear a shirt with a collar while t-shirts and vests are off limits for both men and women. Find out your club’s guidelines before heading to the green.
A handicap refers to the number of strokes a player can take off their score card at the end of a round. This means golfers of different abilities can play against each other on equal terms. Good players with a low handicap can still play those with a higher handicap competitively.
A caddy carries a player’s golf bag around the course and hands the player the correct club for a shot. They also rake bunkers, clean the clubs and balls and patch up divots. Amateur golfers will usually carry or pull their own golf clubs.
Golfing requires a few pieces of equipment before you can begin.
Grab your trainers and limber up. Running is the perfect way to get active, you don’t need any equipment and it’s free… hurrah!
Gradually add short runs to your regular walks to increase the amount of time you spend running. One minute of running for every four minutes of walking is a great way to start. This gradual build-up will help to prevent injuries from going too fast too soon.
No two people run in the same way which makes it impossible to find the perfect shoe for everyone. Visit a specialist running retailer and ask for advice from a trained fitting assistant. Factors like whether you’re running on the road or across country will determine the type of shoe that’s best for you.
Join a running club with weekly scheduled runs or change your route, pace and distance from time to time to stop boredom. Setting a big milestone and working towards achieving your goal is a great motivator.
The first step is a good pair of running shoes. These optional extras may help you out too.