Smack!

The batter connects and the softball flies over the second baseman’s outstretched glove, headed to you in the outfield. You field the ball cleanly on one hop, but the man on second is racing around third. “Home!” your teammates scream. “Throw it home!”

Only a strong throw from you can ensure your team’s victory. You rear back the ball and heave it, to the effect of … what? A missile to the catcher, who tags the runner out, making you the hero of the game? Or a sissy dribbler that barely makes it to the pitcher’s mound?

Well, that depends on how you throw a ball -- and how well you’ve prepared for this moment.

“If you just try to use your am to throw, you’re not going to generate the force you need,” says Lexington, Kentucky orthopedic surgeon David Dome, a spokesman for the American College of Sports Medicine. Throwing a ball, he explains, is a chain of movements, starting with the leg, moving through the hips and core, and finally your shoulder.

Developing that throwing-specific strength requires work on the field, as well as in the gym. Mike LaLuna, who pitched professionally for the Detroit Tigers (and who is also a certified personal trainer) recommends these two drills to make sure your throws -- whether you’re on the mound, in the outfield or the infield -- have punch:

1. Everyday Throws
A daily 15-minute drill for everyone. “You’re basically playing catch here,” says LaLuna, but you’re doing it with a conscious effort to work on the multiple phases of throwing. The drill consists of the following:

• The stretch

  “Your knees are slightly bent; your rear is sticking out almost as if you’re about to lower yourself into a squat,” says LaLuna. “It’s a strong, solid position to start your throw.”

• The leg lift

  With ball in glove and hands held forward, lift your left leg (right if you’re a lefty), then lower it, grasping the ball from the glove with your free hand.

• The step-off

  Several things happen simultaneously: Plant your leg in front of you, with your toe pointed at your target. That’s key: “People have this misconception that it’s a push-through with your arm that creates velocity,” says LaLuna. “It’s more that your front leg pulls your body around.” This in turn transmits the power into the shoulder, as you release the ball with a whip-like motion, using the power from your legs and core. Your throwing arm comes around and up, while your glove hand is pointed straight out.

2. Long Toss
A more accurate name for this exercise might be “start-short-and-get-longer toss,” but that’s out of our hands (so to speak). “The long toss,” says LaLuna, “is how you increase distance on your throws.”

After five minutes of easy warm-up throws with a partner, start throwing to each other from about 60 feet apart. Then, each minute, one of you backs it up five paces. Continue until you get to about 180 feet apart -- or to the point when you’re hitting your partner on one bounce to the ground. The benefit to your pitch: As you throw a ball farther and farther, your body must adapt to it -- you’re taxing more muscle fibers, mobilizing more energy and firing more neurons -- which is the same result as, say, increasing weights on a barbell.

Then start gradually walking it back in (five paces every 60 seconds). “The arc in your throws, which will increase the further you’re apart, should flatten out again as you get closer,” says LaLuna. The point of closing in: Readjusting your now stretched-out muscles to the shortened distance -- key to building strength in the arm. You should find it easier to fire the ball hard from short distances and increase your arm’s output power.

Throwing the ball from a great distance, which would be the max distance of your long toss drill, your whip, or rotational speed of the arm is not as fast as it would be since you are trying to throw the ball higher in the air to reach your partner and not necessarily on a tight line low to the ground. 

Practice long toss three times a week if you’re a pitcher; once a week if you’re a fielder.

Bottom line: Practice these exercises and … whoa! There’s the throw -- the runner slides, and he’s … out at the plate! Nice toss, buddy.

You wouldn’t keep a new car hidden away in the garage. You’d show it off, right? So why are you still hiding your hard-earned pecs and quads behind a bear suit? Have you not heard of body shaving and trimming -- aka manscaping?

“Hair really does hide muscles and obscure their definition,” says Cynthia James, a former professional bodybuilder and a judge at the International Federation of Body Building. “A hairless body is the only way to show off the details of your muscles and physique and reveal symmetry.”

The good news is you don’t have to invest in any new products to manscape for bigger-looking muscles -- the tools you use to groom your facial hair will do. In fact, all you need is an electric trimmer, a five-blade razor, shaving cream, a full-length mirror and a nice long shower.

“If you’re going to shave your body, you always need to prep it first with water and soap,” says Dr. Jeffrey Benabio, a clinical dermatologist and skin care expert in San Diego and a fellow of the American Academy of Dermatology. “It softens the skin and hair so that you get the closest possible shave, and it helps prevent razor burn and ingrown hairs.” A good rule of thumb: Wait until the end of your shower before body shaving. But if you have the time, try soaking in a hot bath -- it’s much more effective at softening skin than is a shower.

Unlike your face, your body’s unique bulges and curves require individual attention. Here’s how to conquer them all.

Chest

Show off your:

Pecs and abs

Manscape plan:

First off, if you’ve really got the goods (a well-defined chest and a 21-pack or whatever), you’ll want to lose all the hair (no need to keep the treasure trail when the real treasure is right there in view!).

As for your plan of attack, when it comes to chest hair, you want to shave with (not against) the grain of the hair. “Chest hair tends to be coarse and curly,” says Benabio, “and if you shave against the hair growth pattern, you could accidentally shave the hair beneath the surface, causing it to curl up under the skin” (read: ingrown hair).

One more thing: Mind the nipples. You might even want to put round adhesive bandages over them before you shave. Sure, they’re not the most manly of body parts, but fess up, you’d miss them if they were gone.

Legs

Show off your:

Quads and calves

Manscape plan:

Take out most of the bulk first with an electric trimmer or grooming scissors before you try to tackle it with a razor. Then use long, smooth strokes in a downward motion and let the razor lightly glide across the surface -- using too much pressure can cause nicks and razor burn. Pay attention to curves and bony areas, like your knees and ankles, and adjust the direction of the razor accordingly.

“You shave your face every day, so you’re used to the contours,” says Benabio. “It’s like brushing your teeth, you get used to the routine. But when you’re shaving in new places, you have to be more careful.” One trick is to think of your razor as a paintbrush and use the same loose wrist motions that you would use when painting.

Arms

Show off your:

Biceps and triceps

Manscape plan:

Shaving your arms is a lot like shaving your legs: Trim first with clippers before you pick up the razor, then use long, smooth downward strokes.

But the tricky part is figuring out where to stop and start. If your arm hair is light in color and not too dense, you can probably just shave from your shoulder to your elbow and leave the rest alone. On the other hand, if your arm hair is dark and thick, you’re better off shaving all the way down to your wrist for a more uniform look.

Backside 

Show off your:

Glutes

Manscape plan:

If you really want to show these off, then we’re assuming you’re going to be wearing something a little tighter and formfitting than surf trunks, so you’re going to have to manscape the hair back there (and down there, in the front groin area between your thighs). First, you’ll need to get a good view, and a full-length wall mirror usually isn’t enough. Instead, try squatting over a small mirror placed on the floor. Next, take your time. Women are experts at this, but men need a little practice. “The trick is to use lots of shaving cream, pull the skin taut, and shave using short, light strokes,” says Benabio. “And remember to rinse out the razor blade between every single stroke; a clogged razor will prevent you from getting the smoothest possible shave.”

Looking to achieve tremendous gains in strength, speed and agility … like an Olympian? Try Olympic lifts, weight training techniques sure to chisel you into a gym warrior.

Just because you're not ski-jumping, speed skating, luging or curling like a 2010 Winter Olympian, doesn't mean you can't train like one (or like a summer Olympian, for that matter). We're talking weighlifting techniques called Olympic lifts -- a routine that well-respected exercise physiologists and personal trainers swear by for everyday gym warriors. Just a few of these classic moves go a long way to build strength, speed and agility.

The Olympic lifts can form the crux of a strength training program. Says certified exercise physiologist Greg Haff, PhD, the program can burn tons of calories and boost -- sometimes significantly -- your performance level in any sport (particularly those that require explosive movement, such as basketball, football, baseball or even tennis).

By now, you're probably thinking, "Okay, just show me the moves and I'll get going." Not so fast. Haff, an assistant professor at West Virginia University in the School of Medicine, encourages you to find a National Strength & Conditioning Association-Certified Personal Trainer or Certified Sports and Conditioning Specialist to teach you how to do Olympic lifts. Treat this like a new sport, for that's what it is -- particularly in contrast to a relatively basic gym routine. The reason: Olympic lift technique is key and very specific for each move. Plus, keep in mind that you must be free of joint problems and already possess a good strength base (you will already need to have built some strength via the standard bench/shoulder/triceps/leg presses).

If you're not ready to get a weightlifting coach or start on a full weightlifting program, here are three Olympic lift exercises that you should consider adding into your normal strength program: The Back Squat, Romanian Deadlift and Power Clean. All will build great power and strength, guaranteed.

3 Olympic Lifts to Try

Olympic Lift 1: Back Squat

• Hold straight bar (with a moderate amount of weight -- such as two 25-pound plates -- in the beginning) behind base of neck.

• Keep torso upright.

• Bend knees and hips until thighs are parallel to ground.

• Keep weight centered on heels (rather than toes) throughout the move.

• Returning to the upright position.

Olympic Lift 2: Power Clean

This Olympic lift consists of 2 motions:

1st Pull

: Slowly haul the barbell (in the beginning, do with bar only, then progress by adding 10-pound plates) from the floor to your knees.

 

2nd Pull

: Hike the barbell from your mid-thighs to your shoulders by extending your hips in one explosive movement.

 

Olympic Lift 3: Romanian Deadlift

• Grasp barbell (begin with two 10-pound plates, then progress from there) with wide overhand grip.

• Deadlift so you're standing with shoulder-width stance.

• Lower bar to top of feet by bending hips.

• Bend knees during descent and keep waist straight so back is parallel to floor at lowest position.

• Keep head up and in line with your spine throughout the move.

• Lift bar by extending at hips and knees until standing upright.

• Pull shoulders back slightly if rounded.

• Repeat.

The Olympic Lift Regimen

Repeat the three Olympic lifts listed above twice a week.

And when you're ready for more, there are other Olympic lifts you can add: the Power Snatch, Overhead Squats, Snatch Grip Behind Neck Press, the Clean Pull From Floor, and 3-Way Shoulder. Ask your trainer to show you how to incorporate these moves into the rest of your routine, or visit http://www.georgiadogs.com for more Olympics lift how-tos.

Want to be your team’s alpha male? The leader out in the field? Just remember: The climb to the top all starts in your head.

Want to be the leader of the pack -- the guy everyone turns to, especially when the game’s on the line? The so-called “alpha male”? You won’t have to wear some kind of testosterone patch, and you certainly won’t have to take illegal performance-enhancing drugs. One thing you can do, though: Cultivate some alpha attitude.

That’s right, an important step to becoming an alpha male in competition is building the right kind of confidence, inner strength and attitude -- the kind of persona that makes you a leader, and your teammates your followers.

Before we go out onto that field, though, let’s back up into the locker room and ask the question: Exactly what is an alpha male?

According to Kate Ludeman, Ph.D., and Dr. Eddie Erlandson, authors of the 2006 book Alpha Male Syndrome, the alpha male is someone whose “courage, confidence, tireless energy and fighting spirit makes them natural leaders in competitive situations.”

The original concept of an alpha male had nothing to do with manliness -- or for that matter, man -- but rather, with the behavior of wolves. In packs, alpha wolves “attained their position by maturing and mating, just like humans,” says Dr. Dave Mech, a research biologist whose 1970 book, The Wolf: Ecology and Behavior of an Endangered Species, helped introduce the concept of the alpha male.

The modern, enlightened, “true” alpha, says James Villepigue -- co-author, with Rick Collins, of the new book Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle and Build True Alpha Attitude -- is “intelligent, thoughtful, emphatic, resilient, and someone who makes the most of his life, respects people.” But he’s also strong and in great shape, ready to lead by example. In competition, says sport psychologist Michael Sachs of Temple University, the true alpha’s “sense of self-worth is not based on kicking your [butt] but on being successful. He understands that beating his opponent down physically and mentally is not required in order to win.”

In their book, Villepigue and Collins -- both certified strength and conditioning coaches -- talk about what they call the four C’s of alpha-male behavior: confidence, courage, conscience and commitment. Here are some of their tips on how to develop those qualities and how they will help you in your sport:

Exercise … Confidence
Alphas are confident in their abilities -- confident enough to exude quiet strength. “Confidence is a muscle,” Villepigue says. “It can be exercised and developed.” You can practice by spending an hour a week each week, walking tall -- shoulders back, chin up, no slouching -- at the mall. Deliberately interact with merchants and those around you. Make eye contact. Speak clearly and with intent but maintain a respectful tone.

Field goal: Practice this drill and see how it comes into play at gut-check time -- when you can look into the eyes of your teammate and exude game-winning confidence and poise.

Build up … Courage
To develop the courage to get what you deserve without being a bully or being bullied yourself, practice some straight talk: Find an interpersonal situation you’ve neglected for a while -- a problem with a co-worker, a spat with a family member, an unsettled argument with a friend. Sit down and ask yourself:

• What is the other party’s specific behavior?
  
• What effect is it having on you?
  
• What is the solution or remedy you want?

Armed with this information, invite this person to sit down and discuss your differences. State the facts. State your feelings. State what you’d like to see happen. Be calm and direct. And feel good that you’ve handled a stressful situation like a real alpha.

Field goal: Your opponent, a teammate, maybe even a coach, is in your face. What you learned from the “courage” drill will help you deal with that guy calmly and rationally -- instead of losing your cool and getting socked with a penalty, a technical foul or maybe even expulsion from the team.

Nurture Conscience
This, the authors say, “is what separates the true alpha male from selfish posers.” A conscience comes from empathy -- the ability to share in and understand another’s thoughts and feelings -- and you can help nurture that by simply learning to listen: Engage in a conversation with a person you wouldn’t normally speak to -- like someone you don’t much care for. Initiate the conversation (“So what do you think of…?”) but let them drive it. Pay attention, listen carefully and try to accept what they say without judgment. You don’t have to necessarily agree, but by listening and at least respecting the other guy’s point of view, you’re on your way to developing the alpha qualities of empathy and conscience.

Field goal: You want to throw a pass. Your teammate wants to run the ball. Instead of dismissing his idea, practicing this drill will help you become a better listener and understand his point of view. And who knows, running the ball in that situation might be the correct call. (After all, even alpha males aren’t right all the time!)

Make Commitments
How about this proposition? Make yourself an alpha bet that you can get in better shape. Villepigue says studies have shown that money -- even as little as $40 -- can be a motivator for getting fit. Stick with an exercise program (he offers a 10-week plan in his book) and at the end, use the money to buy yourself something you really like. Even more valuable, you’ll improve your strength and fitness -- and learn a great lesson about stick-to-it-iveness. (Oh, and if you don’t make the goal or can’t stick with the program -- donate the money to charity and try again).

Field goal: Obviously, following through on a better training program will make you stronger and fitter for your sport. But your newfound commitment will show itself in other ways: in your commitment to practice, to your teammates and to improving every phase of your game.

Want to be fit enough to conquer Tibet’s highest mountains? Or maybe “just” pass a fireman’s fitness test? All you have to do is master this exercise regimen.

Rock climbing Mount McKinley. Tossing a 60-yard spiral. Qualifying for a fire department fitness test. Competing in your local 200-mile bicycle race. Athletic challenges both big and small.

Few of us do workouts that can adequately prepare us for, literally, anything. But what if you could prepare your body to complete all the challenges above by practicing just one routine? If such a workout is what you want, then Sean Burch and his regimens, which have helped men run marathons and climb Mount Everest for the first time, are the ticket. The author of Hyperfitness and a world-record-setting mountain climber, Burch has helped numerous clients achieve amazing athletic feats through his training system.

Warning: His workouts are tough -- really tough. But then, he says, people, including young guys, don’t exercise anywhere close to the level they’re capable of. “If you can do this workout, completely mapped out in the 14 exercises below, there’s nothing you can’t do in fitness,” he adds.

To illustrate the kind of shape his workouts put you in, Sean went on an expedition to a remote part of Tibet, where he hiked and rock climbed for 15 hours every day, 23 days straight. During that time, he ascended a mind-boggling 63 virgin peaks (as in, he was the first one ever to reach the top of those peaks), all between 16,000 and 19,000 feet.

“My drills are meant to change the way you perceive and enact fitness, and were created to get readers in the best conceivable shape in the shortest amount of time. People are still separating their strength and cardiovascular training. This is wrong! Readers must think of their mind/body training as one entity to maximize the total body experience.”

Adds Burch: “The following 14 drills I use to sharpen my body and mind for expeditions around the world.”

The idea is to improve with each session until you can do the exercises completely through as intended. For a 30-minute killer workout, complete these high-energy moves in the order shown without resting, and build up to three times for each session:  

1. Inverted-V Push-up
Start in modified push-up position, with your butt up in the air so your body forms an inverted V. Stay on your toes, legs straight, then bend elbows while lowering head and shoulders toward floor. Go down till forehead lightly touches floor, then push back up. (10 to 14 reps)

2. Squat Palms Touch to Spread-eagle Jump
Squat, touch your palms to the floor, then spring up and spread-eagle with legs and arms. (15 to 20 reps)

3. Scale the Whale
Place one hand on a towel on a hard, smooth surface -- like the basketball court floor -- and get into runner’s starting position, with one leg ahead of the other and knees bent. Sprint forward the length of whatever surface you’re using, with your hand remaining on the towel that slides ahead of you. Then, assume the starting position and sprint back. Switch hands after 45 seconds and continue for another 45 seconds. Essentially, this drill elongates the hardest part of the sprint: the explosive start. (one minute, 30 seconds)

4. Riverdance
While hopping from one foot to the other, alternately tap your fingers on the inside of your raised ankle. (When you hop on your right foot, you’ll tap your left ankle and vice versa.) Increase the height of each hop as you develop more leg strength, and aim to maintain balance while increasing speed. (five sets of six reps; one rep is four touches)

5. Pop-up to Side Jump
Kneeling with legs and hands on ground, pop your body up quickly, bringing feet underneath your hips and arms by sides. Next, jump side to side, aiming for height rather than lateral distance. Return to kneeling and repeat. One rep is one pop-up and one jump to each side. (12 to 16 reps)

6. The Hyper Bound
Squat, jump forward or in place, then bring knees and palms down to touch the floor. Repeat. (20 reps)

7. Mountain Climbers
Get into push-up position. Keep upper body fixed, then bring right knee under body to chest then straight again, left knee to chest then straight again, right foot out to 3 o’clock and back again, and left foot to 9 o’clock and back again. Do in staccato, bouncy rhythm. (20 reps)

8. Staggered Hand Push-ups
Place one hand in normal push-up position and the other about a foot lower than normal so it’s opposite the rib cage. Execute push-up. Do eight reps before switching hand position, then do eight more reps. Repeat series for two minutes.

9. Rollup, Tuck, Rear Jump
Lie supine with arms stretched overhead, legs bent and feet on the floor. Bring arms forward while you roll up your body one vertebra at a time and stand. Jump, bringing heels to glutes. Then roll back down and repeat, in a fluid fashion. (15 reps)

10. 3-point Push-up With Jump-feet Switch
Get into 3-point push-up position (with both hands and only one foot on ground, other foot remaining elevated) and jump and switch feet after each push-up. (11 reps)

11. Triangle T to Full J-jack
Start in push-up position with feet together. Thrust them under your chest, then back to push-up position, over to right side, back to push-up position, over to left side and back to push-up position. Then bring them under chest and spring up for a full jumping jack. (15 reps)

12. Frog Jump Variation No. 4
Frog jump forward, beginning with feet wide and palms on the floor between them. Jump forward while switching hand and foot positions so feet go together and hands move outside feet. (25 reps)

13. Tricep Push-up Clap to Pop-up Squat Jump
Kneel and place hands in diamond shape on ground, directly below sternum. Form a straight line from knees to shoulders to top of head, and drop body down until arms are bent at a 90-degree angle at the elbows, then push back up and clap as you balance on your knees. Next, pop your feet under your chest and squat jump upward. (12 to 15 reps)

14. Flashdance
High-step forward with feet barely touching ground, as if ground was scalding hot. Clap under front leg throughout exercise. (aim for 50 claps)