Jiu Jitsu problems are so commonplace, it can feel like you never get a break from working through them when on the mats. In practice, that's a great trait! When you hit the mats for competition, you don't want to be pondering how to solve a problem. In competition you need to know what will work immediately! That's where techniques like countering a leg lasso to passing come in. Ultimately, you won't need to list a thousand different techniques in your head. You will need to know 1-3 good moves that will get you out of trouble when trouble arrives. Obviously, you'll need to be decent to proficient at these techniques and have full confidence that they'll work. With these ready to go in your back pocket, you'll be able to shut down your opponents position and entire game without hesitation.
The lasso guard tends to be a difficult position for a lot of people. If we're speaking directly to you, don't worry, you're not alone here! This movement has helped guys like Travis Stevens a lot when it comes to dealing with "flexible" opponents in BJJ. It's also the simplest answer to the problem because you won't ever let your opponent set the lasso. You'll counter the movement before they ever get it.
Just like going fishing, your opponent will take the bait, hook, line, and sinker. And you'll be on your way to the podium by the time they figure it out."
The step-by-step components that follow will allow you to direct your training a little bit better. Once you have the basics down, it's just a matter of repetition through drilling!
Here are some key points that you should focus on if you want to be successful at stopping a lasso before it gets set:
Make sure you keep your elbows close to your ribs. This will shut down your opponent's ability to get their foot through and render them stranded in a manner of speaking.
If your elbow does open from your ribs (it happens) just make sure you create an angle that makes it as difficult as possible for them to place the hook in.
PRESSURE! And more pressure. And some more pressure. And a little bit more pressure.
When their foot makes a move to attempt the lasso, your job is to control it like there's no tomorrow. Control the lasso foot and you control their lasso attempt, and thus, the match.
Don't miss the grip on your opponent's foot! It should go without saying, but just in case, we said it.
Countering a leg lasso to passing is one of those key techniques to have in your back pocket while on the mats. If you can sell it and lure your opponent into attempting the lasso with every intention of controlling them, you're in great shape! The video here with Travis Stevens will give you some great insight and help you to learn this technique well.
Getting really overly complicated with BJJ is all too common. Having a few ways to pass the guard with counters is a great way to combat that. Try this technique out among others and let us know how it goes!
Encountering specialists in the guard can be a real pain when the clock is winding down. The lasso guard passing is a really useful tactic when coming across guard specialists. The lasso is something seen constantly in gi jiu-jitsu. It can be an excellent offensive tool in addition to a really effective stall tactic. The first time you come across in a match it shouldn't be the first time you're learning how to deal with it. Because the lasso guard can be so effective at stalling, it's important to have a few moves in your pocket to be able to pass it and shut it down quickly.
One of the best ways to pass the lasso guard is to make an effort to keep your opponent's knees together. By preventing them from opening their legs up, you shut down a lot of the offensive potential in the lasso. That's an excellent step, but doesn't cover it all.
Another thing to be mindful of is watching for them going underneath of "inverted" to set up all the potential attacks. It's super important you control this and nip it in the bud if your opponent makes that move.
Ultimately what we're looking for here is narrowing down the options for how your opponent can attack. This will make the fight easier for you, though getting there is the tough part. Travis explains each component in detail in the video and it's definitely worth watching a few times over. Take your time and don't get frustrated. In the meantime, here are some important components.
Make sure you use both hands to control the leg. The legs are really strong especially when your opponent plays this guard a lot. We talked about being able to keep your opponent's legs together to narrow their options. This is crucial from the get-go. Use both hands and don't underestimate how strong legs can be.
Know the triangle and omapalata can happen and be aware. While working to narrow their options, a few more can briefly present themselves. Make sure you're aware of what can go wrong and how in order to give yourself the best shot at preventing it.
Sprawl with just the one leg to free the hook. Sometimes in this position, you will knee to do a hip car to get the hook off completely to get your opponent in butterfly guard. Mobility can help a lot with this!
Once they are in butterfly can you set up any pass you like from that position. The hard work is getting there, but the payoff is sweet.
Lasso Guard Passing can be pretty daunting and complicated when approaching it for the first time. Keep in mind what your opponent is capable of and be sure to have an answer for any potential attack. Once you have your opponent in the butterfly, you're free to move about them with authority. Drill any and every option in practice to make sure you know how to get out of sticky situations.
Travis explains even finer details in the video so make sure you watch it a few times through to really get the most out of it. And once you've incorporated lasso guard passing into your arsenal for a few months, come back to this video and see what more you can do! We're always learning, and that's the coolest part of judo and BJJ.
You’re familiar with the phrase “less is more.” That same concept can be applied to takedowns for BJJ. You don’t have to have the fanciest and most elaborate takedown, you just have to have one that works. And execute it like an absolute savage.
When it comes to a basic takedown, having a good mix of basic judo and basic wrestling is the best combination for future success. This is especially true when it comes to doing things on your feet. For BJJ, always remember your opponent wants to be on the ground. BJJ fights are rarely won on the feet, so you want to be on the ground too. But the difference is you want to be in control on the ground, not at the will of your opponent. The best way to ensure you’ll be in a position of control when you transition onto the floor is to make sure you have a killer takedown.
The Arm Drag to Whip is a super quick takedown and extremely effective against someone who wants to play on top, but is hoping that you’re the one to pull. Remember when we said we don’t necessarily need a complicated “bells and whistles” type takedown to get onto the floor? We just need something effective. That something that you can feel confident executing. This might just be the ticket for you.
The arm drag to whip includes a similar concept of sweeping someone as they’re trying to pull. This will get you to score two points. The difference though, is that the arm drag to whip is pretty much the exact opposite in execution (pretty big difference, bear with me). This means that when your opponent tries to lock up and wrestle or do judo, you quickly take them down to hinder their progress in this move.
In short, you’re looking to gain control of your opponent’s arm. Then you want to use their resistance as leverage to pull your body around theirs. All the while maintaining control of their arm. When you step around them, the control of that arm turns into you snapping your elbow in tight. That will whip their hips past yours and ultimately you'll end up on the ground. Once there, you’re looking to cover and take control of the fight on the ground.
Sounds simple, right? That’s because it is! Once again, the beauty of this takedown is that it isn’t overcomplicated. It is simply executed with perfection that will ultimately win you points and submissions. That is, provided you capitalize on the opportunities you create for yourself.
A few final tips when trying this one out: Make sure you’re moving yourself around your opponent. You don’t want to try and drag your partner by you, that’s just wasted energy and won’t be effective. Second, try to get your free hand to your opponent’s opposite hip to really pull them past you. Third, make sure when you fall, you’re using gravity and really utilizing your grips to hang off of your opponent. And lastly, finish on top, don’t try and take the back. You just did all the work, stay on top and finish the job. Try it out and let us know how it goes!
Oftentimes it can be really frustrating to be working an opponent who stays low. When your opponent has that naturally low resting stance, it can make it feel like you simply cannot get anywhere near them. The funny thing about this sport is we need to get close in order to do anything! This Low Single Shot is sneakily effective and can get you a lot of easy takedowns in Jiu-Jitsu. This isn’t something you can mix in all the time, but having an arsenal of takedowns that your opponent simply doesn’t see coming can be the reason you come off the mats victorious.
The Low Single Shot is pretty simple to learn, you don’t have to drill it too much before executing it at speed a few times. Once you’ve felt it out and worked it into live training, it becomes a tool you can go to whenever you need it. Additionally, it isn’t done all that often, but has a pretty high percentage of success because of that; it catches opponents off guard and sets you up for more combinations on the ground. Once you find yourself grappling and hand fighting to no end, the Low Single Shot can come into play and put you in an advantageous position over your opponent.
As a quick disclaimer: This move won’t work very well against good wrestlers. That means national level or higher wrestlers, they just know how to work this kind of position better than most. One more important thing to know, your training partners are going to react in a wide variety of ways each and every time, some funny, some predictable, always something new. It’s good to try this move against a bunch of different people, so no one’s reaction ever catches you off guard when implementing it into live training or matches.
Also, consider where your weaknesses may come into play with this technique. The more mobile you can be, the better and faster you can execute the Low Single Shot, among many other BJJ techniques.
Let’s get into the nitty gritty! Here’s a few key points you should be focusing on when working the Low Single Shot technique.
Your first move is to step back and load your back foot. This creates a spring that will allow you to shoot forward and add speed into your element of surprise when going for the ankle.
Stay low and create a small angle. When you go for the ankle, imagine the heel is 12 o’clock and the toes are 6 o’clock, you want to make sure you hit it at 1 or 2 o’clock (creating that small angle). That will be the optimal position to get them to tip over. If you hit the ankle straight on, your opponent will be able to defend that attack much more easily than you expect. Find the right angle and the rest becomes a lot easier.
Block your opponent’s heel. When you first shoot in on the ankle, focus on keeping your hand and forearm on the floor. This will render you stable, and make it tough for your opponent to escape from your grip on their ankle.
Next, you’re going to want to slightly drive forward with your shoulder. Keep your head right where it started and shift your body weight into their lower leg. The moment you feel their weight going back, pull their heel out slightly but keep your hand on the floor.
If these are all executed right, this should be able to knock your opponent down without them even leaving the floor (at least while drilling).
If your opponent is a quick reactor, or somehow knew what was coming, they’ll try to defend this technique using the body lock. They’ll hover over the top of you and use both hands to lock around your body and you better believe they’ll hold on for dear life. If this happens, the second part of this technique comes into play. This is where you’ll trap your opponent’s opposite leg and circle out around them on your head, putting you in the top position.
More than likely, you’ll have to go north to south in order to push the weak triangle your opponent has on your head off. When trying to circle out, make sure you do your absolute best to prevent them from crossing their foot behind their knee (so you avoid a stronger triangle). It is pretty easy to get out and around north to south when it’s just their ankles crossed, but anything tighter puts you in a little bit of trouble. Once you’ve moved yourself north to south, you can start working yourself up to pass the guard.
Having some quick and easy takedowns in your toolbox can save you in the heat of a fight. Make sure you drill this technique until you feel comfortable taking it into live training. And again, make sure you trap the ankle, contact their shin with your shoulder, and back out for the takedown instead of continually driving forward.
The triangle choke submission is a really handy tool in a BJJ player's belt. Ultimately, it can be the deciding factor in a match. True competitors love submissions and utter domination. A mistake that is all too common, especially for novice athletes, is to celebrate too soon. In BJJ, this can be a devastating and costly mistake that can ultimately cost you the match. The best way to combat it is to shift your mentality to always be fighting. No matter how sure you think the victory may be. The easiest way to identify an athlete who celebrates too soon is to see how they react once they’ve passed a guard. Passing the guard is the easy part during a BJJ match (though sometimes it may not seem that way). The problem starts once the guard has been passed. This is when you must secure the submission, and also when things get hard.
In BJJ, it’s common to see players rely on the “points” awarded to them during the match in order to win. If there was ever a “safe bet” tactic in BJJ, this is that. Very few players enter a match looking for a submission. They’re looking to win based on points. While a win certainly is a win no matter how you get there, there’s something to be said for getting into the proper position. And just going for a full on submission from there. The triangle choke submission is a great option here. The risk to reward ratio is higher. But sometimes playing that risk is fun, and the payoff is huge.
How many times have you encountered an exceptionally defensive opponent? Everything you do they have an answer for and the match starts to feel like a stalemate? It’s easy to get frustrated in these moments. But just remember, your opponent is doing that to prevent you from advancing. And you advancing is just what they fear. It is your job to quickly identify exactly what they’re doing that is preventing you from advancing. That takes a lot of practice and a lot of conversations with your coach. If you haven't already, be sure to ask your coach about the triangle choke. Learn this technique together if you want, but definitely learn it.
Make sure you take notes before and after matches and practices to keep pushing yourself to get better at identifying various defense mechanisms early on. Once you’ve become a master at identifying those, you need to have an equally effective solution to remove the problem from the grappling equation. Thereby rendering your opponent defenseless and opening the door for you to score.
That’s where the Arm Pin comes in. This is a crowd pleaser, and easier to do than most think. Not only that, but it also can be utilized in a wide variety of situations on the mats. Let’s talk details. By pinning your opponent’s arm, you take away any chance they had at either defending or countering. You also buy time to think, plan, and attack (quickly). You allow yourself to focus on the things that matter. Things like scoring, and (even better) submitting! The simplicity of an arm pin gives you a huge advantage because you then can start to hunt for the submission.
By rendering your opponent’s arm useless, you give yourself ample opportunities to score. Additionally, if you’ve ever had your arm pinned yourself, you know how it feels and you know how debilitating it truly can be. It’s a pretty nerve wracking feeling and can momentarily cause panic to set it. While you should never panic on the mats, knowing you are inflicting momentary fear into your opponent should give you confidence, now you just have to finish the job.
The arm pin can put you in a solid position for one of three potential submissions. A wrist lock, triangle, or the armbar are all options following a successful arm pin. What you decide to follow it will depend on your positioning, strengths, and comfort level as a BJJ player. Don’t be afraid to experiment and try out various scenarios and submissions following the arm pin. Play to your strengths and get the job done!
Arm drags by themselves set you up for some really incredible opportunities to score. A super effective combination is the arm drag to Kouchi Gari, which will be presented here. The basic concepts are pretty simple, as soon as you’ve gained control of your opponent’s arm, sweep to underhook on the backside, and step in between their legs. Make sure you don’t stomp to the floor with the leg you step with, you want to hook under your opponent’s leg so you can drive them to the floor. Once they’ve hit the floor, quickly tuck your elbow to avoid the Omoplatas. Then pin their knee to protect your lead leg and help create the pressure to ensure you’re fully in control.
The technique is broken down step by step. We want to make sure you know exactly what you're doing here. The video will also help, but make sure you watch it once all the way through and then break it down into bite size chunks. And, above all, once you start drilling it, start slow and then add speed. As you gain confidence in the technique, your ability to execute it properly will improve drastically.
With how simple the arm drag is, the basic steps of it don’t take a lot to learn, but they could be a game changer for you. Take a look at our step by step guidelines for the Arm Drag to Kouchi Gari and make sure to let us know if you have any questions after!
You want to make sure you control the wrist of your opponent. This is first and foremost and will ultimately make or break you when using this technique. Without that initial wrist control, there's zero chance this turns out well for you. So control the wrist. Got it? Good.
As you feel comfortable bring your free hand to your opponents tricep. Don’t pull it too hard, you just want to sell the motion and gain a reaction. Remember, everything you do will be retaliated with an equal and opposite reaction. That means you just need to make your opponent take the bait, no need to over act (or they'll overreact).
After your opponent reacts, make sure you get your far side in the under hook position. This will set up the rest of the technique exceptionally well if done right. Also, this is far and away easier to do when wearing proper and comfortable gear.
Don’t make the mistake of placing your foot on the floor. This move does require a full commitment from the offensive player. Make sure you don't stomp or (again) try to over-sell something. Just do what is necessary to get your opponent to fully commit and you'll be in great shape for what comes next. Without them taking the bait, this gets way harder to execute well.
Once you hit the floor you have to make sure you tuck your under hook to avoid your partner attacking your arm during the takedown. This will prevent any counter dragging or any attempts at a counter, so finish strong with step 5 and you'll be on your way to the podium!
Once you get good at this basic arm drag combination, the world is your oyster! There are endless options from that arm drag. You can build an entire system of attacks off of that one simple move. Arm drags even work well into offensive guard pulls. Don’t be afraid to play around with different combinations and really find what works well for you. Also always remember that the best BJJ you can do is the best BJJ for you. Meaning don't try to be anyone else, just work within your strengths (and weaknesses) in order to execute in the best possible way you can. And when you find what works for you, execute it like an animal! Once you find what’s comfortable, you can build on it more and more and capitalize when the right time comes.
Arm drags have endless possibilities and are an easy, efficient, and fast way to get your opponent to the ground and gain control of the situation. Once you’ve mastered the basics, don’t be afraid to play around with different combinations and find out what works for you. Add your own spin and personal touch and execute with confidence every time you hit the mats.
When learning and finishing a basic triangle choke, there's a bunch of details that can fall to the wayside. This is a really fun and effective technique that novice to advanced athletes can learn alike. A common phenomenon is athletes initiating, but being unable to finish the triangle choke. The video that follows will help raise your level of understanding of what it takes to actually finish your triangle choke. Most athletes “know” how to do a triangle choke but tend to skip over the important details. The details are where the meat and potatoes of this technique lie. If you truly want to get good and raise the percentage of finished with a basic triangle choke you should drill, drill, drill. And then drill again. And drill one more time.
When you are drilling this new technique, it is super important that you focus on the basics of the triangle choke. It’s very easy to focus on the first few techniques but as you speed up and get comfortable with the movements we tend to drop off when it comes to the true form of the technique. Below you can find some of the key details that you should be focusing on while drilling. Make sure that you take your time drilling and add speed as you become more proficient.
Start by setting up the triangle choke with proper grips and foot placements. This is going to set up the rest of the technique and where you start is where you finish. Meaning start flawlessly, finish perfectly.
Take the foot on the bicep and shoot it to your opponent's neck. Use your hands to pull your opponent down. Grips are important, as is hand placement. Drill it early and drill it often.
Lock the triangle down by locking your legs and getting an under hook with your far arm. Once this is done, you're in charge, now be unrelenting and get ready to finish it.
Make sure you make the adjustment and cut the right angle. At first, it’s okay to put your foot on the floor but try and get to a point where you don’t have to do that. Mobility helps, always! Make sure you can look down your opponents’ ear. When you can, you know you're in the right position.
When you are looking to finish the choke, you want to make sure that your foot gets behind your knee. You can see that in this image here really well. If you can mimic that in your drilling, and then in competition, you're in a good spot!
One of the things you should focus on when you drill is short repetitions in duration, but a lot of reps. When initially learning techniques, try spending more time being a partner rather than doing the actual drill. One of my favorite drills is a three person drill where one person does a triangle choke for one minute with two partners. The idea here is to give two people and active rest while working. This type of drilling helps athletes remember the steps repeatedly.
So, for the white and blue belts who don’t have all the basic Jiu-Jitsu techniques down perfectly this type of drilling will help them remember the techniques more times in one session. Normally athletes drill it one time or two times in a session. This drill for a basic triangle gets athletes to not only think about what they need to do quickly multiple times. It also focuses on teaching athletes what they need to do to help their training partners learn the techniques. Hoping in turn that they understand what they need to look for to get and finish the basic triangle.
Repetition, of technique, of mantras, of form and so on, is ultimately what will guide you to the podium. Good, quality reps will ensure that you improve gradually to the point where you become a champion.
X = The training partner who is doing the choke
One minute working time set on the clock with a 15-second break
That means that each set only takes 3:45 to complete (with room for a collective 15-second break at the end). In that time span, you'll average about 10 techniques, which comes out to a lot of reps. The rest period serves as a more active rest where they recover but are still participating in the drill. I like this drill because it forces my white belts to remember quickly what the steps are that they need to do immediately. Ultimately, this will reinforce muscle and technical memory and the retention of the basic triangle choke.
FUJI Sports is proud to announce a new multi-year athlete partnership with Jiu-Jitsu World Champion, Xande Ribeiro. Xande has had a long and illustrious career in Jiu-Jitsu, and FUJI Sports is excited to begin a collaborative effort with Xande who will serve as a global brand ambassador and technical advisor for the company’s jiu-jitsu line of products.
“I am so happy to be part of FUJI in this level of my career,” commented Xande.
“Being part of a company with over 50 years of experience, surrounded by amazing professionals, martial artists, Olympians and a product that it is outstanding, makes me so excited about our partnership and bring to the BJJ world a product that they can trust. Looking forward to many years of amazing stories and being embraced by an armor that will endure and allow me to give it an extra push in my next adventures.”
To date, Xande is a 4th Degree Black Belt, a 7-time Black Belt World Jiu Jitsu Champion, a 2-time Black Belt World Absolute Champion, a 2-time ADCC World Champion, and an IBJJF Hall of Fame member, among many other accolades. He is revered by many as one of the top all around Jiu-jitsu fighters of all time. Xande is also one of the original founders of the Ribeiro Jiu Jitsu Association along with his brother, Saulo. The two also founded the University of Jiu Jitsu and teach out of their current RJJA Headquarters. Additionally, the RJJA currently has over 50 affiliates spanning across the entire the world including in Brazil, Canada, USA, Europe, and Asia.
Hatashita/FUJI Sports believes in building and inspiring a community of players dedicated to their own goals and providing them with great products every step of the way. True to its roots in Japanese tradition and heritage, Hatashita/FUJI Sports aims to continue to provide high quality products at the best possible prices to the global marketplace to continue to grow the sport.“FUJI Sports is a brand with Japanese tradition and heritage. It is important that our global brand ambassadors have superb character, respect and help others, and give back to their sport,” Jimmy Pedro, 4-time Olympian turned US Olympic Judo Coach, and spokesman for FUJI Sports, said in a statement. “Xande is a great person, a true warrior and a great fit for the culture of our company. Our plan is to collaborate with Xande to develop a completely new line of jiu jitsu products aimed at the serious competitor,” Pedro went on to say. “We are honored and excited that Xande has chosen to work exclusively with FUJI Sports.”
Sometimes the best defense is a good offense."
The Trap Juji shown here should only be used when you feel your opponent hanging onto your arm, but not trying to finish. The battle is still ongoing and your opponent is looking to render you incapacitated, but not defeated...yet. As you get more experience with a Trap Juji you will begin to notice when you should be attacking vs. defending. This is an important distinction because you can toy with your opponent the same way they're doing to you. But definitely play around with this in order to be super comfortable reading your opponent from the position. Defending an armlock from a judo player can be simple, as long as you know what to expect. If your goal is to win (and it probably should be), remember to play a solid defense first, and then look to attack second.
Jack Hatton sets up a solid foundation and a great wide base here. In this act of defense with a wide base, he essentially forces his opponent to reach across. This allows him to transition from defending to attacking.
As soon as the reach happens, Jack is on attack mode. He uses his body to incapacitate his opponent and transitions into being in control.
With his opponent trapped, Jack capitalizes on the end result of the reach he forced in step 1. He grips his opponent's reaching arm and is in full attack mode.
With his opponent's arm gripped, Jack is in control and shifts back to pull his opponent's arm between his legs to finish the lock. He's got to be strong to accomplish this.
Jack settles into an armlock of his own. He shifted from defend to attack and in the transition put himself in an advantageous position to score and even win. This is how defending an armlock from a judo player should look. Take note!
The foundation of this defense method is a having a solid base. If you make yourself heavy, your job becomes much much easier. And ultimately, that wide base maintained is the key to getting your opponent to reach across and give you the best opportunity to go from defending to attacking. Once they make a commitment to reaching across you, then you can begin to set the Trap Juji and find that balance. Following is a step by step explanation of some key components of the armlock defense and Trap Juji. Let us know how it works for you!
Picture this: You're five years old and your parents decide it's time for you to learn how to tie your shoes. They either teach you the loop swoop and pull method, or (better yet) the bunny ears method. You try over and over again to perfect your finite motor skills. So young. Trying to learn. Repetition after repetition. Now picture this: How to tie your belt is a similar right of passage.
The very first thing you learn how to do when you start martial arts is how to tie your belt.
Legendary basketball coach John Wooden spent the first practice of every year with the UCLA Bruins teaching them how to put on their socks. He believed if you put your socks on incorrectly, you'd get blisters, then miss practice, then games. Coach Wooden thought it you learned how to properly do the small things that mattered, it would add up down the road. Ultimately, it was a lesson in attention to detail and good habit building. Much like learning to tie your shoes. And much like learning how to tie your belt.
Tying your belt can be the most confusing a frustrating things you learn how to do."
In all of the martial arts. Imagine that! Learning how to do it properly will set you up for confidence and success as you move through your training session. This video will prove how simple it is to tie your belt. When you learn how to take care of important details properly, good habits are formed. When good habits are formed, training becomes a lot easier. Start with building the right habits.
Learning how to tie your belt can be as simple as you want or as complex as you want. Travis Stevens uses the professional knot. He finds that it is the only knot that stays together so he doesn't have to keep tying it during training. While retying your belt during training may not seem like a big deal think about this: Each time you re-tie your belt you're pausing your training for about 30 seconds. If you have to do that three times a session, you've lost nearly 2 minutes of valuable training time. Over the course of a week that's closer to 10 minutes of training time. And over the course of a year that equates to 520 minutes of lost training time (or just over 8 hours). Little things add up. Don't lose training time. Learn how to properly tie your belt.
Ultimately, you don't want to be one of those athletes who always has their belt come undone and fall off. You're not only detracting from your own training time, but your partner's as well. There is nothing worse than watching your partner fiddle with their belt in the middle of a round. When it's time to train or drill the last thing you want to do is take away from that time tying your belt. Taking care of details and even the mental game is pivotal.
Take a few minutes and try the knots in the video. During training, if you find yourself tying your belt constantly during training try a different knot. Attention to details and building good habits is one of the foundations of exceptional athletes. Take time to learn how to do it right and let us know what you think!
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