...A hat trick from Fredy Eastwood kept Southend United the summit of League One after beating promotion rivals Chesterfield 4-3 at the Recreation Ground. Eastwoods penalty after 52 minutes cancelled out Colin Larkins opener and his second four minutes later put the Shrimpers into the lead. The Spireites came back and lead 3-2 before veteran Shaun Goater levelled for Southend. A sublime 25 yard free kick from Eastwood seven minutes from time gifted steve Tilsons side a vital win at 13/8.

Hudersfield maintained their promotion charge with a 5-0 drubbing of basement club MK dons. First half goals fro...more

english Soccer - England's Football League Division One Review

...lay was rounded off by Chris Iwelumo, also heading in just after the hour.

Colchester must now believe they can go up without the lottery of the play offs - they sit second, 1 point behind Southend, with a game in hand.

Also at the top, Barnsley have slipped in unnoticed in recent weeks, while others have floundered. A 2-0 victory over Bristol City at home this weekend lifts them into fourth spot. Much of this recent form can be attributed to striker Marc Richards, who bagged both goals, bringing his tally to 10 in the last 15 outings. His first was an exquisite finish after lobbing a defender on his approach.

Back at the bottom, a predictable dour affair between Rotherham & Hartlepool ended 0-0. Both these sides are in deep trouble and must turn the corner soon or bye bye. Hartlepool were under the instruction of Youth team coach Paul Stephenson for the first time after the much publicised turmoil at the club. Hopefully he can get them on track.

MK dons look to be adrift without a paddle after going down 2-0 to Scunthorp...more

3 Keys To Finding Your Natural Running Stride

...pth of breathing changed so that I took one full breath cycle for every 3 steps. And that felt more natural than previously.

Sorry that's not a very scientific explanation, but "feeling natural" is about as best as it gets :-)

So there you go. Three keys to more efficient running, which you can experiment with. Some of this advice might sound odd (if you're running out of breath quickly, why make the running harder?). But with the principle of finding a more efficient pace for your body, it makes sense.

And by the way, almost overnight I doubled my running from 10 minutes to 20, with no real problem, and over time I increased to 45 minutes with a couple of 1 minute breaks to stretch and drink water. I can go more, but I start to get bored and also run out of time at the gym!<...more

Warm-up for Soccer Training and Games

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Back: erector spinae

Trunk: abdominal muscles

Shoulders and chest: deltoids and pectorials

Specialized soccer exercises

After the general warm-up players can begin more specialized exercises including mobilization of the joints and dynamic movements of muscles, particularly of the lower extremity. The final stage of a warm-up concentrates on technique, and/or practicing a specific movement.

Whether warm-ups are performed with or without a ball depends entirely upon the philosophy adopted by the coach. This part of the soccer training session does provide an opportunity to work on specific technical skills in conjunction with mobility work and may also provide a greater mental and neurological stimulus for the players. In soccer coaching generally a lack or improper use of a warm-up and a cool-down is a risk factor for lower extremity overuse muscular injuries, especially du...more

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