Q: Build physical endurance that will carry over to matches within the ring. At the same time, grow accustomed to having to move your feet a lot during matches. To avoid overexerting yourself and risking injury, start off with daily jogs at both a pace and a duration that you can manage easily, so that you are able to converse with a partner without becoming too winded. If needed, alternate between jogging and walking in the beginning if your endurance is low at first. Set off at a jogging pace for one minute, then fall back to walking for four minutes. Repeat three times for a total of 20 minutes. As this grows more comfortable, increase the time spent jogging and reduce that spent walking period by one minute each from run to run until you are able to comfortably jog for 20 minutes without stopping. From there, add additional increments of five or ten minutes to your runs as they become more manageable. Once you are able to jog for a fair amount of distance, work on increasing your speed. Improve your ability to burst into motion at maximum speed so you can move around the ring quickly. Hit the track and run reps on the 100-meter straightaway. Again, start small in order to avoid overexerting and hurting yourself. Keep to only a handful of reps at first. Start off with a less-than-full sprint that you can maintain from start to finish of each rep, so that your last rep matches the same speed as your first. As each workout becomes easier, increase your speed to a full sprint. Then add a rep or two to each workout. Be sure to go for a short jog first to warm your legs up and reduce the chance of injury. After warming up with a brief jog, run intervals up the slope of a low, steep incline, or, if all of the hills in your area are all incredibly high, mark a finish line along the slope that you can reach in about eight to twelve seconds. Sprint up the hill with short strides. Walk or jog back down, and then repeat. Develop the ability to spring off your toes with this workout, which maximizes the most amount of muscles in your legs. As with all interval training, take baby steps at first to familiarize yourself with the physical demands of this workout. Ease off the pace in the beginning. Aim to run a consistent speed in each rep throughout the workout. Once you can manage to run that pace from start to finish, increase your speed with the next workout. Exercise your feet and legs with a variety of jump-rope workouts. Jump with both feet for three minutes at a slow pace until this becomes nearly effortless. Then alternate between fast and slow with 30-second intervals of each speed, for a total of three minutes. In other rounds, stick to jumping on just one foot for a total of ten steps, then switch to the other, until your three minutes are up. Avoid sticking to just one pace or style from workout to workout, so you can better adapt to quick changes in your opponent's speed in the ring. Find a step, sturdy box, or other elevated surface that will support your weight. Use one that is about a foot high, or roughly shin-level when you stand next to it. Do step workouts at sprint-speed. Do "one" steps (returning each foot to ground-level before stepping up with the other foot), "double" steps (bringing one foot up, then the other, before returning each to ground level), or a combination of the two, to increase speed and force. Consistency is key, so start off with moderate intervals of 30 seconds each until you are able to perform each at an even speed with no missteps. Then gradually increase your reps by 10 or 15 seconds in future workouts. Set up a minimum of four traffic cones (or other suitable obstacles) in a straight line. Place them evenly, with enough room between each for you to weave between them. Stand at the head of the line with your back to the cones. Then, keeping your heels off the ground, jog backwards and weave around each cone. At the end of the line, about-face by pivoting on the ball of one foot, and then repeat. Increase your confidence in retreating from your opponents without tripping over your own feet or having to look behind you. Whatever objects you choose in lieu of traffic cones, make sure they are relatively soft or otherwise unlikely to cause injury should you make a few missteps in the beginning.
A: Jog. Run sprints. Charge hills. Jump-rope. Do box steps. Practice backing up.

Article: Find a flat, smooth surface, like a laundry table. Position the shirt in the middle of the surface with the button-side (front) facing down. Stretch out the sleeves to each side. Make sure that the edges of the shirt do not fall off the sides of the surface. Fully button up the shirt from top to bottom. Button up the cuffs as well.
Question: What is a summary of what this article is about?
Lay the shirt on a flat surface.

Q: Dental professionals recommend oral irrigation as a great way to really clean teeth and gums. Brushing and flossing will not get under the gums where the bacteria have set up housekeeping. Oral irrigators get what tooth brushes and floss don't, so plaque and tartar never come back. Oral irrigators flood the mouth with a jet of water under pressure to flush offending food particles and bacteria from the mouth. They can remove any debris leftover after brushing. They also give you a good gum massage, which improves blood circulation and prevents inflammation. Oral irrigators, such as Oral Breeze or WaterPik can now be found that attach to your shower-head or your bathroom sink faucet and are very easy to use. Oral irrigators should never be used as a replacement for flossing. If your diet is heavy on sweet sodas, candy, and other sources of sugar, try cutting back on these foods to decrease the buildup of plaque on your teeth. Even fruit juices have enough sugar to cause plaque to grow, and starchy foods like pizza create the same problem. When you do eat or drink sugar, follow it with a glass of water. Swish the water around in your mouth before swallowing to clean off the sugar. Consider brushing your teeth after a sugar or starch heavy meal, even if it means brushing three times a day instead of two. Carry a toothbrush in your car, office or bag so you can use it each time you feel a film start to form on your teeth. Be aware that brushing your teeth immediately after meals can potentially help to erode the natural enamel on your teeth, so make sure you only do this after eating meals that will contribute to bacteria buildup. There are some foods that have high acid contents. These acids wear away the enamel of your teeth and promote the growth of bacteria, putting you at higher risk of forming gingivitis. Some foods and drinks that are high in acid are: Citrus juices and fruits Alcohol with a high phosphorus content Certain types of meats, like corned beef or turkey Some cheeses, like parmesan, are also high in acid content
A:
Use oral irrigators. Avoid eating sweets. Brush after meals. Eliminate acidic foods and drinks.