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    Shitin' and Miscin' teriyakisaki's Avatar
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    The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

    Okay im getting real tired of having to answer the same general questions about football. Here I will answer the usual questions that always seem to creep up.

    Listed below is a link to each topic for quicker viewing/searching.
    Increasing Speed/40 Yard Dash
    Choosing a Position (Offense)
    Choosing a Position (Defense & Special Teams)
    Terminology (A-G)
    Terminology (H-Z)
    Anyone that needs help with speed, stretching,strength,power,diets,etc.. Ask Away


    TACKLING:

    First and foremost, it?€™s all about confidence. The only way to lay somebody out is to be absolutely fearless. You will not win the battle thinking "damn this guy is big. I hope he doesn?€™t run me over." if you play with confidence and balls--hell even arrogance--good things will happen and people will respect you.

    The Approach:
    This, in my opinion, is the most important part of the tackle. Every single missed tackle/broken ankle is a result of a bad approach. The first part to the approach is speed, aggressiveness, and control. If you look at any highlight film, all of the big hits are from people running full out without fear. When playing, especially at linebacker, you need to be aggressive and come up to make the play, but still be under control. You cannot be passive when it comes to making a tackle. One thing that really helps to stay in control is what is known as "breaking down" which essentially involves dropping your hips and chopping your feet. One way to get into the habit of this is by ending every drill by breaking down. You run through the bags, run a couple extra yards, and break down. Go down the line hitting the sled, and break down.

    Head-on:
    When making the tackle head-on in a hole, it?€™s all about being low and (here it comes again) aggressive. Exact head position is not that important. I wear a butterfly collar and have a pretty strong neck so for me, its no biggy putting my facemask right into their chest. Most people put their head to the ball side.

    Angles:
    Tackling from an angle is basically the same thing as a face-to-face tackle with the exception that overall body position and form is VERY important. This is your most common tackle as it is pretty much all DB?€™s see and what you will see in the open field and taking pursuit. When coming up, you want to meet them at an angle (hence the name angle tackle), preferably at a point behind or at the line of scrimmage. When you read that they are trying to beat you to the sidelines, the key is to shuffle?€”not run. The second you turn your hips and run, the runner will cut back and make you look like a fool. When doing this (pursuit), you want to keep to the inside of them, typically between their shoulder and eye. If you do not do this, 2 things can and will happen. The first is you will over-persue and the runner will cutback. The other possibility is you are actually head up on them and that gives the runner tons of options on which way to go, instead of forcing their play. While shuffling, you want to get closer to the runner thus closing the gap between you and him. Then the last second before contact you bring your head across to the ballside (runner will carry the ball with the outside hand 90% of the time). The reason for doing this is and attacking with your inside shoulder forces the runner back into your teammates in the event of a missed tackle.

    Something to keep in mind is that you always want to force their play. You cannot always predict what they will do when it comes to cutbacks and what not, but you can force them a certain direction by positioning yourself on either the left or right depending on the situation. If you run straight ahead, all it will do is allow them more places to run.

    The Tackle
    As everybody will tell you, the most important thing to remember is to keep your head up and your butt and shoulder pads low. A good hitting position is basically a quarter eagle stance like what you would use during a power clean, a linebacker stance, ready position in tennis, or playing defense/boxing out in basketball. If you still have no idea what im talking about it is basically having your chest out, knees bent, butt low, and back straight. You don?€™t want to be hunched over as this will make your head drop and won?€™t give you the power you need to make the tackle.

    The last instant before the tackle you want to have your inside foot forward (like hitting the sled) and have your head and body across their body on the ball side. From here, explode off of your inside leg and through the hips. You want to continue the explosion through their body keeping your feet moving?€”essentially running through the other person. You want your shoulder pads to be between their chest and thigh pads.

    After initial contact is made is when you wrap up. The hands are supposed to shoot forward and up. You don?€™t want them to cock back, wind up, or get wide. Any of this will not only force your head and shoulders to point down, but it will use up that small amount of time that will decide whether or not they break the tackle. Once you get the physical wrap (either around the upper leg or lower back), you want to grab cloth. This will ensure the tackle, or at least keep them from going any further if for some reason they break the tackle. Finally you want to take their hips away from them. This is basically bear-hugging the **** out of their lower body. It brings their hips closer to yours. It basically throws them off balance and makes it easier to drive them into the ground. Remember to keep your feet going throughout the whole process. If you get the chance, try to swat/punch/rip the ball out?€”especially when going for a sack or tackling from behind.

    More to come?€?
    Last edited by scott_donald; 05-31-2008 at 04:08 PM.
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    What position to play

    Choosing a position

    alot of people come on here asking about what position they should play as they are new to the sport. others just want a position change. In most cases, especially the latter, its best to discuss it with your coach as they will know where you would fit into the system the best. here is a basic break down of body type and skills of each position.

    Offense:

    Quarterback (QB):
    Most important is they can throw very well. both accuracy and distance is key. body type really does not matter as long as they can move within the pocket pretty well. if they can run well it gives them even more weapons. they need to be a great leader on the field and will typically be the smartest person on the field when it comes to football. They also need to be able to have good field vision and know what every person is doing during every single play. a good place to think about playing if you are a pitcher.

    Running Back/Half Back/Tail Back (RB/HB/TB):
    probably the most athletically inclined person on the offensive side of the ball. their main job is to run the ball however they also go out for passes so catching ability is key and they will also do some lead blocking and pass/blitz protection. They are usually shorter guys with great speed (breakaway/straightline) AND agility (side to side, change directions/juke well), and are pretty strong. There are running backs which are more of a power runner (lendale white, jerome bettis, eddie george), but they still have the ability to change directions well. they are also tough as they do a lot of hitting in games. Field vision and seeing the holes are very important. Gaurds (more typically point gaurds) make great running backs.

    Full Back (FB):
    These are basically big running backs. they do more Blocking and are generally big bruiser type guys so they are also strong as hell. They still run the ball and go out for passes so speed and catching ability is important. generally not as quick/agile as running backs but they run hard. again field vision is key. Catchers have similar body types.

    Wide Reciever (WR):
    Generally taller guys (although it is not necessary, height does help) who are fast as hell. maybe not the best guys when it comes to juking guys out of their shoes, but they run fast as hell. since their only real job is going out for passes, being able to catch is key. a good verticle jump helps aswell. guys who play 3, 4, or 5 are usually pretty good recievers if they have good speed.

    Tight End (TE):
    The most athletic of all linemen. many times it is simply the wide recievers who are bigger and a little bit slower. It can also be a person who simply does not have the speed to play wide reciever, but can still catch very well. because they are on the offensive line they also do a lot of blocking, so size and strength is also important. again, guys who play 3, 4, or 5 (forwards and centers) would fit in best here, most commonly the powerforwards and centers. catchers would fit well here aswell.

    Offensive line (OL):
    Tackles (OT) are typically the biggest and strongest guys allthough your offensive linemen will be big, strong guys, who aren't necessarily that fast. if youre fat, youll probably play here. Gaurds (OG) are a little bit smaller than tackles but they are usually faster and quicker and have better feet as they move around more (like pulling). Centers vary in size but usually have the same quickness as gaurds. They also need to be able to snap the ball to the quarterback.


    I will discuss defensive positions when i come back on later.
    Last edited by teriyakisaki; 05-13-2006 at 04:46 PM.
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    Defensive Positions

    Defense

    Corner Back (CB):
    In most cases, you can make the argument that corners are the recievers who cannot catch. They are pretty good all around athletes and are very fast and have great footwork because they need to beable to react to the ball and their reciever's route. they usually have a pretty good vertical jump aswell. They tend to be a little bit shorter than wide recievers.

    Free safety (FS/S):
    Pretty much a corner back except they are more football intelligent. They are also taller. Usually the second leader of the defense behind the middle linebackers. They need to be fearless to come up and make a big tackle on runs, and need to be able to come up with the big play as they are the last resort for the defense. A lot of big hits and interceptions come from this position.

    Strong Safety (SS):
    Strong safeties also fall under the defensive back (DB) category. They are a little bit more built than a free safety and play more like a linebacker, but for the most part are built and play like a free safety. Sometimes people call this a "rover" type position because they provide both run support in certain situations and are in pass coverage in others. They also need to be able to come up and make tackles in the open, and stop the big plays, but with the responsibility comes the high likelihood of a monstrous helmet-off tackle or an interception. They are also have to be one of, if not the smartest person on the field (depends on the defense) as they do a lot of adjusting. They also need to be probably the best tackler on the team.

    Middle/Inside Linebacker (MLB/ILB/LB):
    Middle linebackers are the quarterbacks of the defense. they call all of the defenses, stunts, and audibles, and make any necessary changes. They are the true badasses of the team. Their job is to simply beat the hell out of everybody and make every tackle whether it is a pass or run. This is where i play and it is my favorite position as they get to do it all--play the run, drop into pass coverage, and "blitz" or rush the quarterback. They are big and strong as hell--some people describe them as "walls" or "refrigerators." They have to be good tacklers, really agressive, and absolutely fearless. The position requires a lot of football intelligence aswell. They need to be able to run from side line to sideline, but fill a gap hard and fast. Straightline speed is not as important but you do need to be somewhat athletic. In some defenses there are two middle line backers with one backer being a little bit more athletic and the other one being a little slower, but more physical or a "bruiser." They are almost always the team leaders in tackles and sometimes even sacks and have plenty of plays on the highlight films. Fullbacks, tight ends, and small and/or athletic (faster) offensive linemen can play here. I believe in rugby they call it 6th man or line or something like that.

    Outside Linebacker (OLB/LB):
    These guys are a lot like Middle backers but are more athletic. This is because they drop into pass coverage and have to run with recievers more often. Again real badass kinds of guys. They usually get to blitz a little bit more often in most defenses and get a lot of sacks and interceptions. They also get a lot of big hits due to the way they play and where they play on the field. As with middle linebackers they need to be great tacklers. They require good side to side quickness and speed. In most cases, if youre a slower and/or bigger defensive back you'll fit better here. as with DBs, big widerecievers and running backs can also play here in addition to faster tight ends.

    Defensive End (DE):
    These guys line up on the outsides of the defensive line. They can play up on their feet but in most cases are down in a three point stance. they can sometimes be outside linebackers who aren't as coordinated. Usually pretty good athletes who have decent speed and strength. Lots of wide recievers can play here as its mostly about speed. Not a whole lot of thinking required but they tend to have a lot of sacks and pass bat-downs.

    Defensive Tackle and Nose Tackle/Gaurd(DT/NT/NG):
    Pretty much offensive linemen playing on the other side of the ball. Not a whole lot of intelligence/thinking is required as they just line up and go unless told to do otherwise. Usually the bigger, fatter guys. They get a lot of sacks and tackles for losses, but not as many as backers. Nose tackles/nose gaurds are pretty much the same thing but are either smaller or stronger and have a little bit more responsibility.

    Specialties:

    Kickers (K/PK):
    body type differs, no real speed or athleticism required. The only thing they have to be able to do is kick the football really far and accurately. They usually do both kickoffs and field goals. Those who tend to be less accurate sometimes stick to just kickoffs. remember this is kicking the ball off the ground from either a pad, a tee, or with a holder.

    Punters (P):
    usually the same person as the kicker on the lower levels (high school). Accuracy is not as important, but it is still key. basically they need to be able to drop kick the ball a good distance. soccer players fit well at both positions for obvious reasons.

    Returners (KR/PR):
    punt and kick returners can make a big difference in the game. they aren't necesarilly the best runningbacks or recievers, but they are simply guys who are fast as hell and can make a couple guys miss tackles. height, and overall size and strength are not as important...just pure speed.


    thatll do it for the positions. any suggestions for the next topic?
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    Terminology

    Terminology

    basic terms you'll hear a lot.

    Astroturf
    An artificial surface used instead of grass on many football fields.

    Audible
    Verbal commands shouted by the quarterback to his teammates at the line of scrimmage to change a play on short notice.

    Backfield
    The area behind the line of scrimmage.

    Backs
    The running backs, the halfback and the fullback.

    Ball Carrier
    Any player who has possession of the ball.

    Beat
    When a player gets past an opponent trying to block or tackle him.

    Blackout
    When a regional network TV affiliate is forbidden from showing a local game because it is not sold out.

    Blitz
    Play where the defensive team sends players rushing towards the line of scrimmage as soon as the ball is snapped to try to sack the quarterback.

    Blocking
    Act of preventing a defensive player from getting to the ball carrier; blockers use their arms and bodies but may not hold an opponent.

    Bomb
    Long pass thrown to a receiver sprinting down the field.

    Bowl Game
    College football game played in late-December or early-January, after the regular season, between two successful teams.

    Bump-and-Run
    Technique used by pass defenders, where they hit a receiver once within 10 yards of the line of scrimmage to slow him down, and then follow him to prevent him from catching a pass.

    Call a Play
    Instruct players to execute a pre-planned play.

    Capologist
    Person in charge on managing the salary cap. Usually a math whiz, helps the team figure out what it can spend on players.

    Center
    Offensive player who snaps the ball to the Quarter Back. After the ball is snapped helps protect the Q.B.

    Clipping
    Blocking an opponent below the waist from behind; this illegal block is a personal foul, punishable by a 15-yard penalty.

    Completed Pass
    Forward pass to a teammate who catches it in the air.

    Conferences
    Groups into which teams are divided in professional and college football; the NFL is divided into National and American Conferences.

    Controlling the Game Clock
    Use of tactics by an offensive team to either save or use up time on the game clock, which often dictates its choice of plays.

    2-Point Conversion
    When a team that just scored a touchdown starts a play at the opponent’s 2-yard line and crosses the goal line to earn 2 points; newly-introduced to the NFL in 1994.

    Cover or Coverage
    Preventing a player from gaining yards; in pass coverage, a defender follows a receiver to prevent him from catching a pass; in kick coverage, members of the kicking team try to prevent a long kick return.

    Cornerback
    Defensive player whose primary job is to cover receivers and prevent them from catching passes.

    Cut Back
    Sudden change in direction taken by a to make it more difficult for defenders to follow and tackle him.

    Dead Ball
    Ball becomes dead when a play is over and becomes live as soon as it is snapped for the next play.

    Defensive Tackle
    Position that is responsible for stopping the run and getting to the Quarter Back.

    Division
    In the NFL, sub-groups within conferences, such as the Eastern, Central and Western Divisions; also, a grouping of teams in college football, where Division I contains the most competitive teams and Division III the least.

    Double Coverage
    When 2 defensive players cover one receiver.

    Down
    One of 4 chances a team on offense has to gain 10 yards; also, the state of a player who has just been tackled; also, a ball that a player touches to the ground in the end zone to get a touchback.

    Down the Field
    In the direction of the opponent’s goal line.

    Draft Choice
    Player chosen by a professional sports team from a pool of college players in an annual draft.

    Drive
    Series of plays a team puts together in an attempt to score.

    Drop Back
    When quarterback, after taking the snap, takes a few steps backward into an area called the pocket to get ready to pass.

    Drop Kick
    Type of free kick where a player drops the ball and kicks it right after it hits the ground; rarely used today.

    Eligible Receiver
    Player allowed by the rules to catch a forward pass; all offensive players are eligible except linemen and the quarterback, who must notify the referee if they wish to become eligible and stand at least one yard behind the line of scrimmage before the snap.

    Encroachment
    If a player (besides the center) is in the neutral zone and contact occurs prior to the snap; a foul punishable by a 5-yard penalty.

    End Line
    Boundary line that runs the width of the field along each end.

    End Zone
    Area between the end line and goal line bounded by the sidelines, which a team on offense tries to enter to score a touchdown.

    Extra Point(s)
    Additional point(s) scored by a team after it has scored a touchdown, either by a point-after-touchdown (1 point) or a 2-point conversion (2 points).

    Fair Catch
    When a kick returner decides only to catch a punt or kickoff and not advance it, protecting himself from being hit by an opponent; he signals for a fair catch by raising one hand in the air and waving it.

    Field Goal
    Place kick that passes above the crossbar and between the uprights of the goalpost, earning the team that kicked it 3 points.

    Field Position
    Location of a team on the field relative to the two goal lines; good field position for a team is near its opponent’s goal line, while bad field position is close to its own goal line.

    First Down
    First chance out of 4 that a team on offense has to advance 10 yards down the field; as soon as it gains those yards, it earns a new first down.

    Forward Pass
    Pass thrown by a team closer to the opponent’s goal line; a team is allowed to throw only one forward pass per play, and it must be thrown from behind the team’s line of scrimmage.

    Forward Progress
    Location to which a ball carrier has advanced the ball, even if he was pushed backwards after getting there.

    Foul
    Violation of football’s rules by a team or player, punishable by a penalty.

    Franchise
    Legal arrangement that establishes ownership of a team.

    Free Agent
    Player, whose contract with his most recent team has expired, allowing him to sign a new contract with any team that makes him an offer.

    Free Kick
    Type of kick taken to start or restart play after a team has scored, with no defenders nearer than 10 yards away; includes a kickoff and a kick after a safety.

    Fullback
    Primary Job lead the way on running plays. The Fullback is the lead blocker.

    Fumble
    When a ball carrier loses possession by dropping the ball or having it knocked away before a play ends; the first player to regain possession of the loose ball is said to make the recovery, and his team becomes the offense.

    Goal Line
    Line drawn across the width of the field, 10 yards inside each end line, which a team must cross with the ball to score a touchdown.

    Goalpost
    Tall metallic structure that stands at the back of each end zone; consists of a crossbar and two uprights that extend upward from it, supported directly above the end line by a base; teams try to kick the ball above the crossbar and between the uprights to score a field goal or extra point.

    Going for It
    When a team facing a fourth down decides to try for a new first down instead of punting; if it fails, it loses possession of the ball.

    Guards
    Offensive player. Two Guards line up on either side of the Center, blocking defenders and creating passing & running lanes.
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    Hand-Off
    Running play where the quarterback hands the ball to a back.

    Hang Time
    Length of time a punt is in the air.

    Heisman Trophy
    Award presented annually by the Downtown Athletic Club of New York to the best college football player in the country.

    Holding
    Foul where a player impedes the movement of an opponent by grasping or hooking any part of his body or uniform; punishable by a penalty — 10 yards if against the offense, 5 yards + first down if against the defense.

    Home Field Advantage
    Benefit a team gets by playing games in the area where it is based, due to fan support, familiarity with its surroundings and the lack of required travel.

    Home Game
    Game played in a team’s own stadium.

    In Bounds
    Region of the field inside the sidelines and end lines.

    Incomplete Pass
    Forward pass that touches the ground before being caught.

    Intentional Grounding
    Foul called against a quarterback who purposely throws an incomplete forward pass solely to avoid a sack; cannot be called if the pass lands at or beyond the line of scrimmage.

    Interception
    Pass caught in the air (picked off) by a defender whose team immediately gains possession of the ball and becomes the offense.

    Kickoff
    When a player kicks a ball from a tee at his own 30-yard line (35 in college) to the opposing team, whose player tries to advance it the other way; used to start the game, the second half and overtime, and to restart play after each score.

    Lateral
    Pass thrown to a teammate backwards from the team’s line of scrimmage or parallel to it; unlike a forward pass (which can be thrown only once per play), players may lateral the ball as often as they want.

    Line of Scrimmage
    Imaginary line which no player may cross before the snap; each team has its own line of scrimmage, separated by the neutral zone.

    Lineman
    Player who starts each play within 1 yard of his line of scrimmage.

    Live Ball
    Ball becomes live as soon as it is snapped or free kicked (as in a kickoff); opposite of a dead ball.

    Loose Ball
    A ball that is not in possession of either team, such as after a fumble or a kickoff; it can be recovered by either team.

    Man-in-Motion
    A single player on the offense who is permitted to move prior to the snap; he may only run parallel to the line of scrimmage or away from it.

    Midfield
    The 50-yard line, which divides the length of the field in half.

    Necessary Line
    Imaginary line the offense must cross to achieve a new first down.

    Neutral Zone
    Region that contains the ball as it sits on the ground before each play; the area between the two lines of scrimmage.

    NFL (National Football League)
    Major professional football league in the U.S., its headquarters are in New York.

    NFL Championship
    Game held from 1933 through 1965 to decide the champion of professional football; renamed the Super Bowl in 1966.

    Nickel Defense
    When a defense brings in a 5th defensive back to replace a linebacker on the field, increasing its pass coverage.

    Offending Team
    Team that committed a foul.

    Offensive Tackle
    Responsible for blocking defenders from the man w/ the ball, creating running and throwing lanes.

    Offside
    When any part of a player’s body is beyond his line of scrimmage when the ball is snapped; a foul punishable by a 5-yard penalty.

    On Downs
    Term used to describe a team’s loss of possession if it fails to reach the necessary line on a fourth down play.

    Open Receiver
    Player who has no defender closely covering him.

    Out of Bounds
    Region of the field touching or outside the sidelines and end lines; as soon as a ball carrier or the ball itself touches out of bounds, the play is over

    Pass Defender
    Defensive player who covers an opposing receiver.

    Pass Patterns or Pass Routes
    Pre-determined paths receivers follow to help the passer quickly locate them so he can more easily get them the ball.

    Pass Protection
    Blocking by offensive players to keep defenders away from the quarterback on passing plays.

    Pass Rush
    Surge by defenders to get past blockers and sack the quarterback.

    Personal Foul
    Foul that might cause injury; punishable by a 15-yard penalty.

    Picked Off
    Ball that is intercepted by the team on defense.

    Pitch-Out
    Lateral tossed from a quarterback to a running back.

    Place Kick
    Kick towards the goalpost for a field goal or extra point; held between the ground and another player’s finger.

    Play
    Spurt of action that begins with a snap and ends with a dead ball.

    Play Clock
    Clock displayed above each end zone that limits the time teams may take between plays to 40 seconds (30 in college); the ball must be snapped before the clock runs down to 0.

    Play-action Pass
    Passing play after the quarterback has faked a hand-off.

    Playoffs
    Post-season tournament that determines the NFL champion.

    Pocket
    Area behind the offensive line, where the quarterback is protected by his blockers.

    Point-after-Touchdown (PAT)
    Place kick taken from the opponent’s 2-yard line; awarded to a team that has scored a touchdown, it is worth 1 point if it goes through the goalpost.

    Possession
    To be holding or in control of the football.

    Previous Spot
    Where the ball was snapped to begin the last play.

    Punt
    When a player 10 yards behind the center catches a snap, drops it and kicks it before it hits the ground; an opponent tries to catch and advance it the other way.

    Pylon
    Short orange marker at each of the end zone’s 4 corners.

    Quarterback
    Leader of a team’s offense, he takes the snap from the center and either hands the ball to a running back to run with, passes it to a receiver or runs with it himself; he also communicates each play to his teammates.

    Reading the Defense
    Recognition by the quarterback of the defensive formation; he may then call an audible to adjust the offense.

    Receiver
    Offensive player who catches or attempts to catch a forward pass.

    Recovery
    To gain or regain possession of a fumble.

    Return
    An attempt by a player who has just caught an interception, punt, or kickoff to advance the ball the other way.

    Roll Out
    When a quarterback runs parallel to the line, looking for a receiver.

    Rookie
    First-year player in the NFL.

    Rush
    Running play; also, a pass rush.

    Sack
    Is a tackle behind the line of scrimmage of a player attempting a pass.

    Split End
    Receiver who lines up on the line scrimmage on the side away from the Tight End.

    Tackle
    Player position on both the offensive and defensive lines; there is usually a left and right offensive
    tackle, and a left and right defensive tackle.

    Tackling
    Contacting a ball carrier to cause him to touch the ground with any part of his body except his hands, thereby ending the play.

    Territory
    Half of the field a team protects against its opponents.

    Third-and-Long
    When the offense faces a third down and is more than a short running play away from a first down; usually third-and-5 or greater.

    Tight End
    Offensive lineman a big receiver primary job is to catch passes and block.

    Touchback
    When a player who gains possession of a ball in his own end zone kneels to the ground and automatically starts the next play at his own 20-yard line; also awarded if his opponent kicks the ball across the end line.

    Touchdown (TD)
    When a team crosses the opponent’s goal line with the ball, catches a pass in the opponent’s end zone, or recovers a loose ball in the opponent’s end zone; earns a team 6 points.

    Turnover
    Involuntarily loss of possession of the ball during a play, either by a fumble or by throwing an interception.

    Wide Receiver
    Main job catch passes and take some of the biggest hits of the game.

    Wild Card
    Team that makes the NFL playoffs by having one of the 3 best records among non-division winners in its conference.

    Winning Percentage
    Percentage of its games a team has won during a period of time, given by the following formula:
    Winning Percentage = (#wins + #ties/2)/(#games played)

    Zebras
    Nickname given to the officials because of the black and white striped shirts they wear.
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    for the bump of the century...

    INCREASING SPEED/40 YD DASH

    the biggest thing to keep in mind when trying to increase speed is that no matter how much you train, you will eventually hit a genetic threshold in which no matter how many squats, powercleans, or plyometrics you do, you will not get any faster. as you get closer to this threashold, it will become harder and harder to see significant increases.

    the most common area where people can work, and see some good improvement--especially when they are in their younger years--is in form. if you google or use the search button, there are various articles that are very informative and talk about proper running form.

    another way to increase overall footspeed, both laterally and linearly, is through plyometrics. again, searching this forum, and using google, you can find some great plyometric workouts. plyometrics basically help increase flexibility and explosiveness in body movement. the way it achieves this is basically by repeating certain motions over and over again making them more natural to the body, eventually making them instinctive.

    the third and final way to increase speed is through weight lifting and stretching. increasing overall strength can also help increase speed if the muscle is worked properly. this is important to keep in mind. just weight lifting alone will not make you faster. just plyometrics or form training alone will make you run a 4.3 40. if this were true, ronnie coleman would hold the world record for the fastest 100m. it is a combination of the three listed above that will increase speed. when weightlifting, you obviously want to focus on the legs (SQUATS, legpress, leg curl/extensions) but also on overall core strength. adding core strength (abs and back) helps increase balance and stability allowing you to stay on your feet at high speed, make those quick jukes, and take a hit and keep on moving. ways to increase core strength include crunches/situps, roman chairs, DEADLIFTS, various fly's, rows and raises, lat pulls, etc etc etc.

    i'll also throw in ways to increase the 40 specifically, but not overall true speed. what i mean by this is ways to change things when running the 40, that you don't normally have the option when on the playing field. the start is huge on the 40. the faster somebody can get up to full speed and maintain that speed, the better their time will be. ideally speaking, you want to be going full speed within 2-4 steps, basically somewhere between 5-10 yards. this one is somewhat a grey area as accelleration and being able to change gears at speed is very important come game time, but in the 40 it is a little bit different. another important area to think about is your stance. in all reality you want to start in whatever is comfortable to you, however if you have the chance to work on your 40 times before a combine or school testing, its definately something to keep in mind. dont change your stance for the first time on the day of the combine. the best stance i have found is a true sprinters stance. starting from a 2pt/standing postition, or a 3/4pt stance seem to be somewhat slower as they dont allow the body to explode out as much and hold proper running form. in a 2pt/standing, there is too much weight on the feet, allowing for things like fall/false steps, but also just not having as much potential energy/momentum going forward. a 3/4pt stance allows for more forward lean preventing false steps and helps get you moving forward faster, however they still hinder somewhat in overall explosion. the reason you do not see sprinters stances in football is simply because they dont allow for as much power and stability as a 3 or 4 pt would.
    footwear is also very important when it comes to the 40. just like with stance, go with whats most comfortable when on short notice, if you have the chance, train and get comfortable with the appropriate footwear. ideally if running on a track or grass, you'll want to be in track spikes. the provide just enough grip to let you stick your foot in and push off, but not much more. the dont allow for cutting and planting like a regular cleat (see shuttle run), but they are great for pure straight-line running on the proper surface. these are also very very light weight. if you'll be on true astro turf (basically outdoor carpet) or concrete, i'd probably run in turf shoes or some other sort of smooth-bottomed running shoe. for running on turf grass (probably the most common surface for new fields) which is the fake grass that looks and feels real, but isnt, id probably run in regular cleats. ive heard turf shoes and track spikes slip too much. for this i would just experiment on your own.
    clothing can help aswell. remember a lot of this stuff is very very minimal, but when added together with the other parts, they can make a .05-.1 difference. if given the option, wearing compression shorts and an underarmor type of shirt can make a slight difference. the theory behind it is it will reduce overall drag/wind resistance that you can see with regular shorts and t shirt.
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    What Is A Good Workout? / Is My Workout Any Good?

    Good Workouts
    In this post, I will put the three routines down for all of you and a very brief outline of them. These three workouts are GREAT for football, but work well for almost any sport, and as a great general strength-building program. Please take a moment to read through the three of these and choose which is best for you. They are tried and true workouts, aka THEY ACTUALLY WORK. Please don't come in saying "I don't like these workouts there is no way they can work" or any other such stuff, because as I said, these are tried and true workouts that are proven to WORK.

    Rippetoes

    http://forum.bodybuilding.com/showthread.php?t=712752

    A beginning type of workout program. It only requires 3 days a week of lifting, you lift heavy weights, low reps, and get it done in a hurry. ACbrits08 used this routine for three years while he was in high school, and his team went from very weak, to state runner-ups in powerlifting, generally considered one of the strongest teams in the state. This program works extremely well. if you have any questions about this specific workout, PM him or use the search buton. if you still don't find what you're looking for in any of the sections on bb.com, then go ahead and post the question in the appropriate section.

    Bill Starr's 5x5

    http://www.geocities.com/elitemadcow...nts_thread.htm

    To be honest, I don't know a TON about this workout, I know that it changes up quite a bit and whatnot, but most of all from what everyone has told me this is one that WORKS. This would be a more intermediate workout, for the type who has been lifting for a while and just isn't sure where to go next.

    Westside For Skinny Bastards

    http://www.defrancostraining.com/art...s_westside.htm

    This is a good periodization routine, with lots of different exercises and rep schemes. It is another great exercise, and I honestly believe a beginner could use this, and see great strength gains from it. it is also a really good workout if youre the kind of person that likes doing "different" workouts as opposed to typical bench/squat/powerclean workouts. watchandsee knows more than I do about it and would be able to help you out tremendously with this.

    Is This a Good Workout?
    although it can be fun, i would advise against making a program unless you truely have a good base of knowledge/experience with creating and doing workouts. for 90% of the people in this forum, i can garuntee this isn't you. i don't mean to be a dick, but its true. if you choose to make a workout and post it in this forum, be sure you are ready to actually have it criticized; afterall, thats what the thread is all about. when you recieve the criticism, don't take it personal and think people are just being dicks, they're giving their advice, you should probably listen instead of crying about it.
    so, in conclusion, unless you have experience and knowledge, you shouldn't be making a workout in the first place. if you choose to post a workout, be prepared to have it ripped to shreds. don't take it personal, listen to the advice given, and follow it. you asked for a reason, being closed-minded about it will not help anything.




    As a final note, whatever program you are doing, stick with it, and no matter what, GET AFTER IT! You are what you are when nobody is watching, be a CHAMPION even when no one else is around. Dont forget that you are only as good as your last day, and you never know what may happen. You could be a D1 star, heisman candidate, all that bs, but next thing you know you're in a car crash and paralyzed from the waist down. nobody will care what you were, all that will matter is what you are now. do you really want to live the rest of your life knowing that you bitched out on your workouts?

    Not following the advice given by this thread (asking a good workout, asking for criticism/opinions and complaining about the response, posting your own workout without any real experience (Its obvious), etc etc) will be enforced thoroughly with heavy negs, flaming, and interference by the mods.





    **Many portions of this post were the original ideas/words of ACbrits08. Some words, phrases and sentences have been added or changed to help the flow and comprehension of this post.**

    Ideal Size / Should I Cut or Bulk


    Size

    This is a quick one that has been coming up, especially because spring tryouts are comming around as well as the new freshmen will be starting their workouts soon.

    Bottom line, there is ideal sizes, but it is not worth worrying about. for the most part, there is nothing you can do about your size. it is mostly based on pure genetics, as the saying goes, "you can't coach height." as a growing teenager, your body is in all sorts of wierd dimensions. some parts are growing faster than others, and there are times where you will go through a big growth spurt. between my JR and SR years of high school, i grew an inch and packed on 35lbs of muscle. i had to buy all new clothes by the time school started, and all i took was protein shakes and a little bit of hardwork (mostly mother nature though). worrying about how big you should be will not change how big you really are. it does not matter how big you are, but how big you play.

    i know of plenty of guys who all have decent size, strength and speed, but cannot play football worth a damn whether it is because they are uncoordinated or are just plain untalented. the best way to be a great player is to play to your strengths. mike alstott's strength is running people over. LT's game is all about out running/juking you. yes, both backs can juke and deliver a solid blow, but both lean more to ones side. if youre not that fast, make up for it in being a physical player and create separation by putting the guy into the ground. don't have the physical/natural aspect of the game? make up for it by studying your ass off and becomming a mental player and out thinking your opponent.

    now i'm not saying be content with what god has given you. i'm saying be honest with yourself in what you can and can't achieve. just because you're 5'4" 125 lbs, i'm not saying you shouldn't be in the weight room. yes, work your ass off, but don't get down on yourself because you're not 6'2" running a 4.4 40, because the reality is this: very few people have it all. work your ass off and be the best you can be, whether thats at 235 or 115.


    Should I Bulk or Cut?

    Neither.

    An athlete is completely different from a typical bodybuilder in many ways, especially in this matter. bodybuilding is almost entirely broken down into 2 categories, bulking and cutting. bulking is basically increasing caloric intake and reducing or dropping cardio all together. the goal of it is to build overall mass. this is then followed by a cycle of "cutting." cutting is going on a caloric deficit (typically 1500-2500 cals/day) and cutting out almost all fats, but mostly just not eating as much combined with high amounts of cardio. this is aimed at dropping or "cutting" overall bodyfat percentage thus allowing every little cut, bump and vein to show up.

    in all reality, both of these are bad for athletes in their normal bodybuilding capacity. going on a bulk can be great for increasing overall size and strength, but what it lacks is any sort of training to allow the body to accommodate to its larger size. on the most basic of all levels, it makes you slower and less coordinated. cutting is equally as bad as it prevents growing athletes from consuming a lot of the calories needed to recover from their workouts, but also just to maintain homeostasis (a healthy balance of the fluid volume, temperature, chemicals and minerals in the body). this in combination with many of the fat-loss supplements can lead to things such as cramping, severe dehydration, extra-excitable nerves (jitters and tremors which would lead to lost energy), fatigue, etc etc. all of these are things you do not want happening on 3rd and 2 with the game on the line.

    what a lot of people don't realize is that you can actually build muscle and cut fat at the same time. one of the best ways to do this is cleaning up the diet. it doesn't matter who you are, everybody can stand to clean up their diet a little bit. this will substancially reduce the amt of fat on a person's body. another way of doing this is through high intensity workouts like circuit training. i won't go into detail of all the different ways to do this, but believe me with a simple search of info there is a wealth of information on cutting fat while building muscle. that being said, you will eventually need to make a compromise between having a nice body, and being a good athelte. bodybuilding will not make you as good of an athlete as athletic training. you can still be a decent athelte, but not nearly on the same level. and allow me to let you in on a little secret. here it comes. even working out on an athletic-based program will give you a damn good looking body. ever see reggie bush with his shirt off? i can garuntee you he doesnt spend entire days on one muscle.

    if i was to reccommend going one way or the other, i'd say going on a clean bulk. this basically constitutes high caloric intake allowing for more mass and strength on the body, but on a clean diet. a lot of bulks don't necessarily eat the best foods. watch what you eat. mc donalds is high calories, but its also high in trans fats, sodium and a bunch of other crap that will kill you later in life. eating clean but in large amounts will help keep the weight up and the fat low. i'd also say do it in 5-6 small snacks instead of 2-3 large meals. this in combination with a good weight lifting program coupled with some plyometrics and position/sport specific drills is the basis of pretty much any program built for athletes.

    if you think im a total idiot and still want to bulk or cut...fine by me. at least do yourself a favor and do it in the offseason, preferrably after everything has healed, but still end a few months before your season gets into the swing of things. it'll only save yourself a lot of time and effort.
    Last edited by scott_donald; 05-31-2008 at 04:05 PM.
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    Shitin' and Miscin' teriyakisaki's Avatar
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    What is a good workout?

    What Is A Good Workout? / Is My Workout Any Good?

    Good Workouts
    In this post, I will put the three routines down for all of you and a very brief outline of them. These three workouts are GREAT for football, but work well for almost any sport, and as a great general strength-building program. Please take a moment to read through the three of these and choose which is best for you. They are tried and true workouts, aka THEY ACTUALLY WORK. Please don't come in saying "I don't like these workouts there is no way they can work" or any other such stuff, because as I said, these are tried and true workouts that are proven to WORK.

    Rippetoes

    http://forum.bodybuilding.com/showthread.php?t=712752

    A beginning type of workout program. It only requires 3 days a week of lifting, you lift heavy weights, low reps, and get it done in a hurry. ACbrits08 used this routine for three years while he was in high school, and his team went from very weak, to state runner-ups in powerlifting, generally considered one of the strongest teams in the state. This program works extremely well. if you have any questions about this specific workout, PM him or use the search buton. if you still don't find what you're looking for in any of the sections on bb.com, then go ahead and post the question in the appropriate section.

    Bill Starr's 5x5

    http://www.geocities.com/elitemadcow...nts_thread.htm

    To be honest, I don't know a TON about this workout, I know that it changes up quite a bit and whatnot, but most of all from what everyone has told me this is one that WORKS. This would be a more intermediate workout, for the type who has been lifting for a while and just isn't sure where to go next.

    Westside For Skinny Bastards

    http://www.defrancostraining.com/art...s_westside.htm

    This is a good periodization routine, with lots of different exercises and rep schemes. It is another great exercise, and I honestly believe a beginner could use this, and see great strength gains from it. it is also a really good workout if youre the kind of person that likes doing "different" workouts as opposed to typical bench/squat/powerclean workouts. watchandsee knows more than I do about it and would be able to help you out tremendously with this.

    Is This a Good Workout?
    although it can be fun, i would advise against making a program unless you truely have a good base of knowledge/experience with creating and doing workouts. for 90% of the people in this forum, i can garuntee this isn't you. i don't mean to be a dick, but its true. if you choose to make a workout and post it in this forum, be sure you are ready to actually have it criticized; afterall, thats what the thread is all about. when you recieve the criticism, don't take it personal and think people are just being dicks, they're giving their advice, you should probably listen instead of crying about it.
    so, in conclusion, unless you have experience and knowledge, you shouldn't be making a workout in the first place. if you choose to post a workout, be prepared to have it ripped to shreds. don't take it personal, listen to the advice given, and follow it. you asked for a reason, being closed-minded about it will not help anything.




    As a final note, whatever program you are doing, stick with it, and no matter what, GET AFTER IT! You are what you are when nobody is watching, be a CHAMPION even when no one else is around. Dont forget that you are only as good as your last day, and you never know what may happen. You could be a D1 star, heisman candidate, all that bs, but next thing you know you're in a car crash and paralyzed from the waist down. nobody will care what you were, all that will matter is what you are now. do you really want to live the rest of your life knowing that you bitched out on your workouts?

    Not following the advice given by this thread (asking a good workout, asking for criticism/opinions and complaining about the response, posting your own workout without any real experience (Its obvious), etc etc) will be enforced thoroughly with heavy negs, flaming, and interference by the mods.





    **Many portions of this post were the original ideas/words of ACbrits08. Some words, phrases and sentences have been added or changed to help the flow and comprehension of this post.**

    Proper Diet


    In general, as a strength/power athlete, we recommend the following guidelines:
    1) Eat whole foods.
    2) Eat every 2 to 3 hours. This will ensure proper caloric intake, and prevent overeating as well.
    3) Eat fruits and/or vegetables with every meal. These are essential for overall health, and ensure adequate vitamin/mineral intakes that are essential in all metabolic functions in the body. This is CRUCIAL for the strength/power athlete.
    4) Eat a protein source in every meal. Lean sources are preferred. Refer to suggested foods section.
    5) Ensure your carbohydrate sources are from complex grains, vegetables, and fruits. Processed foods are NOT adequate sources and should be only utilized after workouts. See suggested carbohydrate foods section.
    6) Ensure your fat sources come primarily from oils, nuts, and red meats. We want you to strive for roughly 25-30% of your daily caloric intake from these sources of food. See suggested fat foods section (attachment).
    7) Drink non-calorie containing drinks such as water. Reserve your caloric intake for foods.
    8) Do not skip meals. Treat your body like a constantly running machine. To continually run, it needs energy to maintain its functions. Take the same approach with your nutritional regimen as you do with the other aspects of your training.
    9) Adequate caloric intake is based on needs of the exercise program, and your body weight needs. If you are in need of losing weight, consume below maintenance calories, and if you are gaining weight, consume no more than 500 kcals above maintenance.


    (Original words and text by Scott_Donald in this thread: http://forum.bodybuilding.com/showth...hp?t=108206241 )
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    Last edited by scott_donald; 05-31-2008 at 04:06 PM.
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    Originally Posted by teriyakisaki View Post
    next topic?
    Maybe vertical jump?
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    Limited Liability Partner gjohnson5's Avatar
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    Kelly Baggatt training is regarded in flat footed vertical leaping
    Basically squats and plyos

    http://www.higher-faster-sports.com/

    Also evosport has produced some good numbers and they have some advanced plyometric training. This is Jay Shroeder (the old Redskin Quarterback) work

    http://www.evosport.us/athletic-training.php

    Originally Posted by Puresweat View Post
    Maybe vertical jump?
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    Good post on the physics of tackling. I've always wanted to know the optimums of it. And also help my amateur knowledge of football a little bit, since I'm not really into it, but I'm always open to something new.
    Okay
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    Registered User eagles56's Avatar
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    for position-specific drills go to www.nikegridiron.com

    for plyometric exercises and combine videos go to www.sparqtraining.com
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  13. #13
    WR #80 Dreeze's Avatar
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    The terminolgy should be changed to football for dumbies.
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    Endo-Meso 1.5 PowerBuilder08's Avatar
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    Originally Posted by Dreeze View Post
    The terminolgy should be changed to football for dumbies.
    Says the moron who can't spell...
    11B

    I neg 5/day everyday

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    Originally Posted by acbrits08 View Post
    Says the moron who can't spell...
    lol, always got something to say...
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    I wish we could get Deltas input too ....
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    Cool

    Great post. Very worthy of a rep.
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  18. #18
    Lol Wut? SycG's Avatar
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    Great post. You should add more info on lifting programs and drills to do.
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  19. #19
    Paramik Vasarnap's Avatar
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    Awesome.
    Nice thanks for the help man.
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  20. #20
    Shitin' and Miscin' teriyakisaki's Avatar
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    Originally Posted by SycG View Post
    Great post. You should add more info on lifting programs and drills to do.
    i would, but when it comes to expanding on any of the workouts i already posted, it would need to be on a case by case basis, aimed at improving something else. bottom line is that these programs work. i can garuntee that at least one of the aforementioned will get you desired results.


    when it comes to drills, this is way too specific of a question and is best saved for your coaches. each position works into a system a certain way. in some offenses, the gaurds are just like tackles and are very physical players, while in other offenses theyre very mobile and agile pulling around and things like that. another example would be the techniques used by an outside linebacker in different systems. some OLBs are more pass coverage focused while others are more about filling holes and rushing the passer. any general drills can easily be found on the internet via google.
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    My list of informative and helpful Threads

    Last edited by scott_donald; 01-21-2008 at 12:32 PM.
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    Does anyone know what these exersizes are?

    Groin 3x10 reps
    backups 3 sets of 10 25lbs
    DL toe raise 2 sets of 10 155lbs


    They are from the nike gridiron site
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  23. #23
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    wow great thread but most ppl dont read stickies
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  24. #24
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    whats a good diet for an inside lb 185-190 16%bf and looking to improve strength
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    Shitin' and Miscin' teriyakisaki's Avatar
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    Originally Posted by GlenJacobs View Post
    Does anyone know what these exersizes are?

    Groin 3x10 reps
    backups 3 sets of 10 25lbs
    DL toe raise 2 sets of 10 155lbs


    They are from the nike gridiron site

    Originally Posted by shane130 View Post
    whats a good diet for an inside lb 185-190 16%bf and looking to improve strength
    this thread isnt meant for you to ask questions in. its meant to answer a lot of the commonly asked questions. if this thread does not answer your question, then use thesearch button for this, and other forums. for example if you have a dieting question, search the nutrition section. if youre looking for supps, then search the supp section aswell as here. if you don't find an answer to your question, then make a thread about it.
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  26. #26
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    sticky this thread imo
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    ahh see you read up on defrancos about the hip flexor static stuff

    that mans a genius
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  29. #29
    Endo-Meso 1.5 PowerBuilder08's Avatar
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    Originally Posted by GlenJacobs View Post
    Does anyone know what these exersizes are?

    Groin 3x10 reps
    backups 3 sets of 10 25lbs
    DL toe raise 2 sets of 10 155lbs


    They are from the nike gridiron site
    10+4=14 Negged
    Originally Posted by shane130 View Post
    whats a good diet for an inside lb 185-190 16%bf and looking to improve strength
    WTF...
    11B

    I neg 5/day everyday

    Black Knight
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  30. #30
    Scientia vis est qb0708's Avatar
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    great info
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