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Royals Sign Miguel Tejada To Minor League Deal - RealGM Wiretap
The Royals tonight announced the club has signed infielder Miguel Tejada to a minor league contract for

The 38-year-old Tejada is a six-time All-Star and was the 2002 American League MVP after batting .308 with 34 home runs and 131 RBI with Oakland. The 15-year veteran is a career .285 hitter with 304 home runs http://www.teambroncosstore.com/c-29-broncos-matt-paradis-jersey.aspx , 1,282 RBI and 463 doubles in 2,118 games for the A’s (1997-2003), Orioles (2004-07, 2010), Astros (2008-09), Padres (2010) and Giants (2011).


Tejada played 36 games for Triple-A Norfolk in 2012 and is currently batting .286 with nine doubles, four home runs and 19 RBI in 34 games for Aguilas in the Dominican Winter League.

锘? With so many drills and different ways to practice to improve your game http://www.teambroncosstore.com/c-46-broncos-mark-sanchez-jersey.aspx , you could very easily get confused and frustrated trying to compile a perfect practice plan. Some of the main components I have always stressed with all my private basketball clients, whether they are beginners or an NBA veteran, is to try and train smarter and not just harder.

A major component you have to consider when trying to design a basketball improvement system is to leverage your time wisely and work on the areas that are most important to you and your game. To use an example, if you are a point guard, your main job is to be able to handle the rock under control and pressure, control the pace of the game, make sure all your teammates are doing their job correctly and be your coaches on the court general.

It would be great if you were a great rebounder, it is not something that you should spend alot of time practicing. You should focus the majority of your time practicing and improving the areas that are most required. Try not to get caught up in trying to work on every aspect of basketball http://www.teambroncosstore.com/c-45-broncos-louis-vasquez-jersey.aspx ,there just is not enough time to work on every thing in one practice.

I have outlined a practice plan that I use to structure all of my pro clients workouts,they are very effective and time efficient. The practice will last approximately 1 hour and will begin with a sports warm-up.

Sports Warm Up ( 15 minutes)
It is very essential you participate in an active warm up that will prepare you for a vigorous work out ahead. The days of static stretching as a team are long over,due to the fact that you want to prepare your self for moving, running,and explosive burst, you want to prepare your body to handle certain movements and game situations.

I normally have all my players run 4 to 5 times around the court at about 50%, and then follow that up with 4 half court layups from both the right and left side. Then, we perform 3 full court layups on each side http://www.teambroncosstore.com/c-28-broncos-kyle-williams-jersey.aspx , right and left. Then we move onto two ball dribbling, full court and back 3 times, two ball alternating dribbling full court and back, 3 times, and then finishwith a couple of dynamic warm up stretches that improve the mobility, stability, and flexibility of certain muscle groups.

Basketball conditioning ( 10 minutes)
I have always like jumping right into some conditioning drills as my players perform better when we get conditioning done at the beginning of practice. Many practices, the exercise or drills will change and vary http://www.teambroncosstore.com/c-54-broncos-kayvon-webster-jersey.aspx , but the principles remain the same. I usually compile 6 conditioning drills that we will perform only once, but at 100% intensity.

I will then give them a 30-45 second break and thenmove onto the next conditioning drill.We do not perform the drills for certain amount of reps, but rather for a duration of time. Usually lasting 30-45 seconds.

Hers is a sample Conditioning workout:
Exercise # 1 suicide ( 30 seconds)
Rest(45seconds)
Exercise # 2 ( machine guns while dribbling a basketball) 30 seconds
Rest (45 seconds)
Exercise # 3 Basketball Pushups with a basketball( 20 seconds on each side)
Rest(45 seconds)
Exercise #4 Full court Defensive slides( 35 seconds)
Rest ( 45 seconds)
Exercise # 5 Net or rim touches ( 30 seconds)
Rest ( 45 Seconds)
Exercise # 6 Push Up Holds ( 45 seconds)
Rest Until 10 minutes is up.

As you can see, if you structure your workouts and practices correctly, you can get a very effective practice in a short period of time. The next 10 minutes will solely focus on shooting. I have a simple rule when trying to improve your shooting.

Think of the 5 most common shots and area that you are most likely to shoot in a game and work on those 5 shots the most. It is almost a waste of time if you are a center trying to improve your 3 point shooting. Once you have figured out your 5 most common shots, spend 2 minutes each working on them and getting up as many shots as you can in those 2 minutes from those specific spots.

You will be surprised when you start working on only a couple of shoots how much more you will improve compared to trying to shoot from every where