Write an article based on this "Practice your footwork. Work on your punching speed. Use a speed bag. Improve the strength and power of your punch. Enhance your stamina."
article: Complete a series of timed rounds (8 rounds x 3 minutes, with 1 minute rest in between) and focus on your footwork. In rounds 1 and 2, circle the bag to the right, feeding a jab for every one to two steps you take. In rounds 3 and 4, circle the bag to the left, feeding a cross punch, a straight lined punch with your dominant hand, for every one to two steps. In rounds 5 and 6, circle the bag to the right and feed a 1-2 combo per every one to two steps. In rounds 7 and 8, circle the bag to the left and complete a 1-2-3 combo per every one to two steps. The goal of footwork drills is to practice moving with the bag instead of waiting for it to return to you. Walk with the bag--move with it and stay loose to avoid hopping around the bag in a stiff stance. Keep the bag an arms length away from you. Complete a series of timed rounds (6 rounds x 3 minutes, with 1 minute rest in between) while focusing on improving your speed. Stand 23 feet (0.60.9m) distance from the bag. Divide each round into 15 second intervals. In rounds 1 and 2, explode forward towards the bag in a lunge motion and jab the bag for fifteen seconds. Rest for 15 seconds and repeat until the round is over. During rounds 3 and 4, execute the same drill but substitute the jab with a 1-2 combo. Complete the same drill in rounds 5 and 6, substituting the 1-2 combo with a hook punch. Don't focus on your technique during speed drills--work on contracting your muscle quickly instead of perfecting your form. Bend your knees throughout the drill to avoid locking your joints. Focus on your breathing. Short, small breaths will help increase the speed of your hands. Another way to improve your speed is to use a speed bag, a small punching bag. Stand less than an arm's length away from the speed bag with squared shoulders. Adjust the bag's height until the bottom is level with your eyes. Keep both hands near the bag. Hit the bag with an open hand--this affords you more control over the bag--and move your hands in a small circles. Hit the bag twice with your right hand, followed by two hits with your left hand (RIGHT-RIGHT-LEFT-LEFT). Continue this pattern for an entire round. Speed bags rebound after you hit them. Before hitting the bag again, let it rebound three times--FORWARDS-BACKWARDS-FORWARDS. The power behind your punch is derived from good technique. Complete a series of timed rounds (3 minutes each, with 1 minute rest in between) and focus on punching the bag with power. Circle the bag and execute combos (1-2 combo or 1-2-3 combo). Try to hit the bag with 80% to 95% power output. Focus on the power of delivery and back it up with as much momentum and weight as possible. Repeat this drill as you feel fit. Complete a series of timed rounds (15 rounds x 2 minutes, with 1 minute rest in between) while working on enhancing your stamina. Find someone to hold the bag for you. In rounds 1 through 5, stand 12 feet (0.30.6m) distance from the bag. Explode against the bag with a combo of continuous jabs. During rounds 6 through 10, repeat this drill and substitute jabs with crosses. In rounds 11 through 15, repeat the drill. Substitute crosses for 1-2 combos. Don't hit with too much power--instead of working on how hard you can hit focus on increasing the number of punches you can complete in one round. Breath with every punch. Keep your knees bent and your shoulders square.

Write an article based on this "Add other furniture. Place some plastic green plants. Add decorations. Put a tank background on the tank. Consider a reptile hammock."
article: You can add extra things in the vivarium to improve your dragon's quality of life. Other furniture you can add to the vivarium includes sturdy sand-blasted and sterilized branches. This means they are free from parasites and bacteria which could potentially grow in the warmth of the vivarium. Arrange the branches so they are on a gentle upward incline, to allow the dragon to climb if he wants. Plastic imitation plants give the illusion of greenery to the vivarium. Don't put live plants in the vivarium; keeping them is very difficult. Live plants will wilt because of the heat, and watering the plants increases the humidity, which encourages mold. Plastic imitation plants look great and are easy to deal with. In addition to plants, the hide, and a branch, you can place additional logs, bamboo shoots, and rocks in the tank. You can even build a rock structure. This will give him more things to walk through and make it nicer for you to look at. If you have a glass tank, get a tank background to place on the back of the tank. It helps make your pet feel more secure than a blank spot. Plus, it will be nice to look at for you and your family. You can buy reptile hammocks for your bearded dragon. Dragons seem to really like hammocks. This will give him a place to lay and enjoy himself.

Write an article based on this "Run suicides. Do high knees. Train with the agility ladder. Practice penalty kicks."
article:
Suicides combine explosive power with the dexterity. Set down markers at regular distances going down the field or track. Sprint from your starting point to the first marker, then immediately turn around and return to the start. From there, sprint to the second marker, then back to the start, then to the third marker and so on. When you're first getting the hang of suicides, run through one full circuit, then pause to catch your breath. Work up to the point where you can complete multiple circuits without stopping. A few rounds of suicides are enough to wear out even the most experienced players, so try not to overdo it. Stand with one foot on the ground and bring your other knee up to waist level. In one smooth motion, lower your raised foot to the ground and quickly lift the opposite knee. High knees teach you to pick your feet up higher when you run, making your steps more springy and preventing you from getting tripped up. They're also a good dynamic core exercise. You can perform high knees for time, a set distance or simply as a warmup. Stretch out the agility ladder on a flat patch of ground, then run from one end to the other using different footwork patterns. Make sure you only set your feet down in the open spaces between the rungs. The agility ladder calls for precise foot placement and increased concentration, which will both come in handy during a scrimmage. For example, you could span the ladder by shuffling sideways, skip every other rung or use alternating steps and leaps like in hopscotch. Run rounds on the agility ladder in between other drills and exercises. At the end of your workout, cool down by taking a few free shots at the goal or another target. Shoot from different angles and positions to simulate the conditions of an actual game. Kicking is one of the most fundamental skills in soccer, so there's no substitute for old fashioned repetition. Aiming at a small target, like a goal post or a square tacked to the net, can help you refine your accuracy. Complete a minimum of 30 kicks with each leg. Learning to shoot with both legs will make you more versatile.