...Southend United returned to the top of League One with a 2-0 win at Yeovil. Available at 13/8 before kick off, a first half goal from Mark Bentley and one from veteran Shaun Goater extended the Shrimpers unbeaten run to 12 games. Steve Tilsons side are 7/2 to win the division outright.

Colchester set a new club record of nine consecutive wins as they came from behind to beat Bradford City. Colchester, 8/11 before kick off, fell behind after 37 minutes but hit back through Richard Garcia (2) and Chris Iwelumo. Second placed Colchester are two points behind leaders Southend with two games in hand and are 11/4 favourites to win outright.

Friday night saw Swansea City edge back into third with their first win in five games against Bournemouth. The 4/5 Swans scored the winnin...more

The Benefits of Explosive strength Training for Rugby Football

...nchronicity are lacking the attempt is likely to prove futile or even counterproductive.

Tackle In a tackle situation there is great advantage in forcing the opponent, whether ball-carrier or tackler, back from the line of engagement. In order to do this effectively, the action has to be both powerful and virtually instantaneous.

In addition, ball-carriers with explosive leg drive are often able to brush past attempted tackles, while tacklers with similar attributes can forcefully secure the ball-carrier and take him to ground.

Ruck At the breakdown of play following a tackle the ability to push back or "clean out" opposing players from the ruck offers opportunities to win the contest for the ball or at least put the opposing team in a disadvantageous situation. The only effective way to win the breakdown contest is to apply very considerable force in an explosive manner.

Lineout The outcome of the lineout contest is largely dependent on how high the jumper can ascend, but also on ho...more

The simple guide to Soccer

...Soccer is sport played around the world. Many people are new to the sport as it gains popularity and they may not understand the rules. Some parts of soccer can be confusing, so learning the basics can really help anyone who is trying to understand what is going on. The following is a short tutorial on the basics of soccer.

The objective of soccer is to score more goals than the opposing team. Each team consists of eleven players. Players can score by moving the ball into the goal net....more

Soccer Player Tips for Better Performance

...et the ball and lay it off and then make that run behind the defender again, so your team mate can chip the ball to you over the opposing players.

4. Give it and get it back.

Give and go or wall pass.

The basics for all of soccer is the ability to pass accurately to force opportunities. The key is setting up your defender.

You almost need to draw in the defender towards you, as though he or she is going to be able to intercept the ball, then give it and go - accelerating into the open space to receive the return pass.

5. When dribbling change your pace after making a move to beat an opponent player .

Attack quickly when there's an advantage or an opp...more

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