Preventing Injuries: For the Backyard Junkies & the Big Dogs

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Whether you are a professional athlete, training for your first marathon or simply playing pick-up games of basketball from time to time with your neighbors, you are susceptible to injury and should take preventative measures to stay safe. These tips also apply to youth, whose growing bodies need extra care.

Warm Up

In any level of sport, you should already know about the need to warm your muscles up for the ensuing physical activity. However, you may not be doing it properly, for long enough or maybe you’re not warming up at all. Your muscles need time to acclimate to the pressures that you are about to cause. This does not have to be a long activity. A quick paced walk for five minutes before a run works well or jumping jacks before a game is also suitable.

Stretch

A routine of stretching is absolutely necessary to keep muscles agile and performing at their peak. Depending on your activity, you should stretch the muscles that will be strained the most during your exercise. Your quads, hamstrings and back muscles are particularly susceptible to strain. Be sure to stretch them adequately.

Protein Supplements

After a workout, consuming protein will help re-build your muscles. You will also notice a great improvement in your body’s ability to recover after exercising. You can purchase protein supplements in liquid form or in powder form and make it into a shake. By adding fresh fruit and other supplements such as flax seed you are adding other fabulous nutrients to your hard-working muscles. For youth it is wise to seek the advice of a physician before administering supplements. Their growing bodies have special needs that should be treated with care.

Stay Balanced with adjustments

Sometimes despite our best efforts, our body lacks balance and we may feel strain that keeps us from continuing our exercise routine. In this case, it would be best to see a chiropractor who can make the needed adjustments. It may take more than one appointment to return to balance, but it won’t take too long before you are feeling well again. With clinics all over the country, whether you need a NYC chiropractor or Atlanta chiropractor, you are certain to find one close.

Whatever your desired form of exercise is, you should take measures to prevent injury. Experiencing an injury could have an impact on your status as a teammate, a race participant or a player on the basketball team. Avoid the disappointment by doing your preventative duty.

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  • Published: Jan 21st, 2010
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The NBA: First half season review

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nba

Game of the week–LA 87 @ Cleveland 93

The Cavs trailed for 3 quarters but the 4th quarter is LeBron time. LeBron scored 37 with 12 in the last period to make the difference. Bryant had 31It was an outstanding game. Varejao adds so much energy and rebounding and that was critical in this game. He hit 2 free throws with 20 seconds to go after forcing a fowl going after a miss on a free throw by LeBron. This is the kind of game that the Cavs would have lost a couple of years ago. They have now swept the Lakers in their 2 games.

Top NBA teams are struggling with injuries.

The top teams from last year are all struggling with injuries.

Cleveland (33-11) leads the Eastern Conference but will not have G Mo Williams for up to a month. They traded for Shaq but Coach Brown has not figured out yet how to make a square peg fit into a round hole. He is not playing enough minutes to have the impact the Cavs expected. The Cavs need to find a way to stay in front of Boston and Orlando to keep the home floor advantage in the East. There are problems on both ends of the court. On O the team is depending too much on LeBron and the others are going to have to make up for the loss of the scoring of Williams. They will particularly miss Mo’s 3 pointers. The D has allowed twice as many 100 point games as they did last year at this point in the season.

Boston (27-13) has been playing without Garnett for too long. They hope to have him back this week. That is going to help them get back in the run for the top spot in the East. Boston has lost games they should have been able to win like recent losses to Detroit, Chicago and Dallas.

Atlanta (27-14) has crept up on the big three by winning most of the games they should be able to and pulling off a few upsets. But after a really nice win over Phoenix, they lost at home to Oklahoma City. Just like last year, their problem has been consistency of intensity.

Orlando (27-15) has had a tough January so far. They are only 3-6 since the first of the year. That included a couple of tough road trips and a costly loss at home to Toronto. Despite a win over Atlanta in that run, they fell behind the Hawks due to the losses on the road. Road trips tend to even out over the season. Orlando has more talent that the Hawks and should overtake them.

Charlotte (21-19) has been one of the hottest teams in January. They have gone 9-1 including wins at Cleveland and Miami. They have moved up to 5th place in the East. Their only loss was a bad game at New York. If the Bobcats can stay hot, they have a chance to move higher in the final rankings. Don’t bet on that though. Starting on the 25th they have a 6 game west coast road trip that will bring them back to reality.

Miami (21-20) went 3-3 in a January west coast trip and is 5-5 in January. They took a bad loss on Wednesday to the Bobcats 104-65. The team has been very inconsistent. They are also playing Wade 37 minutes a game which may be too much. They need his scoring as well as his assists.

Western Conference

Los Angles (32-10) has the best record in the league but the team has been up and down in intensity. Bryant has been playing hurt because the team isn’t close to the same without him. He looks healthy now and playing again at a high level. However, his accuracy on 3 point shots has suffered due to a finger injury. The Lakers have a 2 games in the loss column advantage over the Cavs going into the game last night between the two conference leaders. They are 7-3 in January but lost to the Clippers 102-91. Including last night, they are on a 7 game road trip to the east cost. That will be key to their ability to stay on top.

Dallas (28-14) is 5-3 so far in 2010. They had a nice win at Boston and are in a 5 game east road trip. They have to find a way to beat the Lakers. They have already lost to LA twice this month. Despite the team trying to build to beat LA, they don’t match up well. They have missed Howard. He has only played 21 game so far. He is critical to the team’s success.

Denver (27-14) is hot. They are 7-3 in 2010 including a nice win at home against the Cavs 99-97. The key is that the Nuggets are winning the close games which is something they had trouble doing last year. They have 10 players averaging 10 or more minutes a game. That helps. Billips is averaging 18.8 points per game. That helps too. He has been the best addition this team has had in a long time.

San Antonio (25-16) has gone 6-5 in 2010. They are currently 4th in the West but because they have so much talent and experience in the playoffs, they are always a threat to get to the finals. When you have a player the quality of Ginobili coming off the bench, you are really good. Despite the age of the roster the team has been pretty healthy this year. That could be trouble for the rest of the league in the playoffs.

Portland (26-17) has suffered the loss of C Oden. He was the first pick in the 07 draft but seems very brittle. His entire career is threatened by his injuries. Even so they have been one of the pleasant surprises in the league this year. They have gone 5-4 in January. Roy and Aldridge have picked up the slack. Roy is scoring 23 a game with 5 assists and Aldridge is pulling down over 8 rebounds a game. They are too inexperienced to know they shouldn’t be doing this well. That makes them dangerous.

Phoenix (25-18) has been a surprise. They failed to make the playoffs last year but are 1 win up in the standings for the 6th spot. There was a lot of trade talk involving Stoudemire last off season but he is back and playing well putting up 21 points a game. The key is that he has been able to play nearly 35 minutes a game. Nash, Richardson, Frye and Grant have all been contributing and have been healthy so far.

Your fantasy football doesn’t have to be over. Run a pro football franchise all year long for free at . Tell them Coach Smith sent you.

That’s what I think. Tell me what you think.

Bill Smith is a former coach of several semi-pro teams, has officiated both football and basketball, done color on radio for college football and basketball and has scouted talent. He is a senior writer for and edits http://fryingpansports.com. He is a regular contributor on Cleveland Sports Radio http://www.sportstalkcleveland.com/ Monday morning at 11. He has also published several novels on

and edits .

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What to look for this weekend in football

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football

College

Pac10 Championship—sort of

Oregon beat Oregon State 37-33 for the league title and the Rose Bowl ticket. In the end, it was the running and passing of the Ducks that won the game. The Ducks will give Ohio State all they want.

SEC Championship We finally get to see #1 Florida against #2 Alabama. It should be a defensive struggle again this year like it was last season. However, Bama seems to have a little more explosiveness to their O than the Gators. The game will be determined by turnovers and will be low scoring and close. The Bama D is as good as the Florida D so the game will depend on the QB’s ability to move the ball on the opponent. Most experts think that Bama will win but I can’t go against Tebow. When the game is in the balance he always seems to find a way to win.

Big12 Championship

#3 Texas will have their way with a good but too young #22 Nebraska team in this game. The game will be the showcase for QB Colt McCoy and should elevate him to a Heisman award as much for his body of work as for this season. The Huskers are a year away from challenging for a B12 title.

#5 Cincinnati @ #15 Pitt

The Bearcats are playing for a BcS game and should win. Pitt looked very ordinary last week in a loss to West Virginia. I expect the Cats’ D to be too much for the talented but turnover prone Panthers.

USA Conference Championship

If you haven’t seen Houston QB Keenum, take a look at this game. He is fun to watch. The Houston O is a wide open passing game that will throw the ball all over the East Carolina D. Nobody is going to want to get paired with Houston in a bowl game.

NFL

Eagles @ Falcons

QB Vick makes his return to Atlanta but won’t be a factor. Both teams are chasing after a playoff spot. The loser will likely be out of the race. The Falcons play well at home but the Eagles should win.

Titans @ Colts

QB Young will have his winning streak ended with a thud but most likely it won’t be his fault. The Titan D has been playing better with Young at QB because he has been able to keep drives alive with his legs. The problems in the pass D of the Titans will be exploited by Manning. The Colts won’t blow them away because they tend to play down to competition but the Colts will win.

Cowboys @ Giants

Well, it’s December and time for the Boys to take their annual dive. Everything points to a Boys win but Romo doesn’t play well after Turkey day. The Boys need a win to keep up on the Eagles. I have to think that the Boys will find a way to lose rather than Giants winning the game.

Vikings @ Cards

IF QB Warner plays, this should be a good close game filled with offense. But I don’t think he will and the Vikes will win. QB Leinart couldn’t beat the Titans last week and folds under a good pass rush. The Vikes turn up the heat on D and win the game.

Ravens @ Packers

The Ravens have struggled in the last couple of weeks but should find the Pack D a little easier to run on. But in the end, the Pack O will be too much for an aging Raven D. Pack wins in a close game.

Seattle fires their GM.

Tim Ruskett, the GM that replaced Coach Holmgren in that role. Some people are assuming that Holmgren will come back to take that job along with the Presidency of the team. I don’t think that will happen. Holmgren didn’t have a great history drafting players. Check out my analysis of his draft history on NFLDraftDog.com.

Browns lose all hope.

The Browns lost their best player on D—NT Rogers and best player on O—RB Lewis to the IR. What will hurt even more, their best player overall in Mr. Everything, Cribbs. Cribbs let a kickoff free ball lay in the end zone against the Bengals. That was not a brain cramp; it was a signal that he has given up on the team, the coaching staff and his chance for getting the contract that he was promised. Again, I will comment on this more in my weekly article on NFLDraftDog.com.

That’s what I think. Tell me what you think.

Bill Smith is a former coach of several semi-pro teams, has officiated both football and basketball, done color on radio for college football and basketball and has scouted talent. He is a senior writer for and edits http://fryingpansports.com. He has also published several novels on and edits .

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Around the NFL for 11/21/09

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nfl

Miami 24 Carolina 17

The Fish won without Ronnie Brown who is out for the year. Ricky Williams played both parts in leading the team to a critical win against the Panthers scoring 3 TDs. CR QB Delhomme was back to his normal production completing less than 50% of his passes and throwing as many TDs as picks.

Fish QB Henne did just enough to keep the ball moving to get the win.

Indy @ Baltimore

The Colts are playing well but Raven QB Flacco is more than capable of taking advantage of the injuries in the D backfield of the Colts. The Colts D has never been great at stopping the run and may end up struggling IF the Ravens can get their ground game going again. That depends on the health of both RBs Rice and McGahee. I would not be surprised if Baltimore will pull off the upset.

Atlanta @ NY Giants

Both of these teams need a win to stay in the NFC wild card race. The Falcons are in the worst shape being 4+ games behind the undefeated Saints. They have no chance to win the division and must win conference games to stay in the WC race. Right now they are tied with the Packers for the second WC spot. Both of their RBs are hurt but key reserve Norwood should be able to go. He and Snelling will share the running duties.

The Giants have injury problems of their own. QB Manning and RB Bradshaw both are hurting but will play. Manning has not been as effective since the injury to his foot. RB Jacobs seems to be a step slower than he was last year. There is no report of an injury but he is averaging only 4.1 per attempt which is much lower than his career average.

Manning’s problems have been as much the injury as his young inexperienced WRs. There have been a lot of drops which are drive killers. The O line has also failed to protect him and drive defenders to make room for the running game. As a unit they played much better last year.

The Giants D is still playing at a high level and they should win at home.

San Diego @ Denver

At one time Denver had a 3 game lead over the Chargers but after losing the last 3 games, they are now tied in the loss column. The Chargers need to beat the Broncos to clime out of 6th place in the second WC spot and into the division lead. They play KC and Cleveland in the next two games which should be 2 wins. The Chargers need to get their running game going because they need O balance. QB Rivers has done a lot with very little help. The D needs to put pressure on the Denver QB.

Denver isn’t sure if QB Orton will be able to play because of an ankle injury. If not, they will certainly lose with QB Simms at the helm.

This should be one of the best games of the week and I see the Chargers winning regardless of the Bronco QB.

NY Jets @ New England

Spygate II is always fun to watch. The Jets have fallen and they can’t get up. Pats win easily.

Philly @ Chicago

The Eagles need the win to stay in the 1st WC spot in the NFC. They were in the lead in the division until they lost to the Cowboys and the Chargers in the last two weeks. QB McNabb has fallen into bad habits as the O line has failed to protect him. He has also lost RB Westbrook for at least several weeks. That makes the Eagle O totally one dimensional.

The Bears have fallen out of the playoff picture for now. QB Cutler has been frustrated by the lack of playmakers he has to throw to. The running game with RB McCoy has struggled. The D has played well but can’t overcome the shut down of the D.

Even a loss to the Lions will not get Mangini fired.

There is a lot of chatter but Owner Lerner doesn’t have the stones to fire Mangini. He will let whoever he hires to oversee the team do it. The Lions win.

Nothing will come of the Cable ruckus.

Raider coach Cable will not be suspended for either his history of possible wife abuse nor the confrontation with Hansen.

That’s what I think. Tell me what you think.

Bill Smith is a former coach of several semi-pro teams, has officiated both football and basketball, done color on radio for college football and basketball and has scouted talent. He is a senior writer for and edits http://fryingpansports.com. He has also published several novels on and edits .

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Around the NFL for 10/24/09

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nfl

There are some critical games this weekend that will define the leaders at the half way post of the season.

Vikes @ Steelers

The Steelers are behind the Bengals by virtue of their loss to Cincy a couple of weeks ago. They need to keep winning not only to insure they win the AFC North but because they don’t want to go to either Indy or New England in the playoffs. This will be a real test for them. They have not been dominate on the ground for a couple of years and it won’t do much against one of the best D lines in the league. The Steelers will rely on the arm of Roethlisberger. On D they will have to balance their efforts to both control the running of Peterson and the passing of Favre.

The Vikes will be at a disadvantage against the pass as all pro DB Winfield is out for the game. Look for them to rely more on the run with AP and keep the Steeler O off the field. The O line of the Vikes has not produced up to their billing blocking for the run. AP is averaging only 5.1 which is below his lofty standards. The line will have to get to the linebackers if AP is going to be successful.

The Vikes passing game has not produced the yards per game that Favre is used to but he has no complaints. The best WR is Rice who averages over 17 yards per catch. Harvin is expected to play and he is outstanding as well. The Vikes should win this game on the road and keep their record perfect.

Falcons @ Cowboys

The Falcons come off an exciting win over the Bears and will face the division leading Saints next week. That is a classic sandwich game. The Birds will have to be focused on this game because the Boys are dangerous particularly at home. The Bird O is only average because the running game has not been up to what it produced last year. RB Turner was outstanding last year but is only averaging 3.5 per carry this season. Part of that is due to a chest injury that has limited his practice. Another aspect is that teams are game planning to stop him after his first big year as a starter. The result is that they are getting less than 100 yards per game on the ground. That puts a lot more pressure on the passing game of QB Ryan.

The Falcons D has played well at times but tends to struggle against really good teams that can run the ball. To make matters worse, they have lost both starting S. The front 7 will have to keep the Boys ground game under control and put pressure on the QB.

The Boys have been as inconsistent as any team in the league. QB Romo is struggling but the team passes almost twice as often as they run despite both backs averaging more than 5 yards per attempt. Romo will have to stop throwing picks and get more accurate in the 4th quarter. He has not come through in close games and that is preventing him from getting into the top 10 of NFL QBs.

The D has been playing OK but not great. The team is 3-2 and needs to keep winning to stay competitive in the NFC East. The Falcons will win when Romo throws another pick late in the game.

Bears @ Bengals

Both teams come in needing a win. The Bears are in 3rd behind both the Pack and the Vikes at 3-2 2.5 games behind the latter. They suffered a tough loss last week at Atlanta. While the passing game has been fine with QB Cutler, the running game has struggled. RB Forte is averaging a poor 3.4 per carry. That has resulted in the Bears averaging less than 90 yards per game rushing. They have to do better.

The Bear D has had a lot of injuries losing MLB Urlacker to the IR and star DT Harris is doubtful for the game. Because of the injuries the Bears will struggle to stop the running game of the Bengals averaging 113 yards per game.

The Bengals were playing very well but looked more like the Bungles in a loss last week to the Texans. That cost them sole possession of 1st place in the AFC North. The Steelers are just a half game behind in the tie breaker because they lost to Cincy. The O is going to have to give Palmer better protection than they did last week. RB Benson has been a jewel. He has given the team the first real rushing threat in several years.

This game will tell us which Bengals team is likely to play the rest of the season. Is it the team that beat the Steelers and Ravens or the one that blew the game to the Texans? I think it is the former and the Bengals win at home.

Saints @ Dolphins

The Dolphin D won’t be able to handle the O of New Orleans and the Saints win.

Cards @ Giants

I love QB Warner. He is one of the best in the league. But the Arizona D is so inconsistent that I can’t bet on the Cards getting the win on the east coast. The Giants win in a shoot out.

That’s what I think. Tell me what you think.

Bill Smith is a former coach of several semi-pro teams, has officiated both football and basketball, done color on radio for college football and basketball and has scouted talent. He is a senior writer for and edits http://fryingpansports.com. He has also published several novels on and edits .

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Around the NFL for 10/17/09

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nfl

There aren’t many decent games this weekend. Most of the games are either the very good against the very bad or 2 bad teams playing each other. Here are a couple I like.

Game of the week NY Giants 5-0 @ New Orleans 4-0

Two undefeated teams meet to decide the early inside track to the top seed in the playoffs. The Giants come in off the closest thing the NFL has to a game week bye beating Oakland easily. The two issues that the Giants have to find an answer to are RB Jacobs who is under performing and the injury to their QB. QB Manning has a foot problem that is not going to get better during the year. It is a problem because there is no quality backup.

The D has played as well as it ever has and is holding the opponent to a 24% 3rd down conversion rate. That is outstanding. They have 14 sacks and is holding the passing game to 4.9 yards per passing attempt.

The Saints have played much better on D than anyone expected them to. They have stuffed the run holding opponents to 3.7 per carry. There is no question about the power of the O through the air. QB Breez is a top player and has a passer rating of 108.4. But the running game is struggling. RB Bell ran very well but has been hurt and should return this week. The Saints have had a week off and that should help but the Giants are the 2nd best team in the conference and will win on the road.

Baltimore 3-2 @ Minnesota 5-0

This game could end up 6-3 without the benefit of a 50 MPH wind like Buffalo/Cleveland faces last week. The Ravens have the most improved player in the league this year in QB Flacco (90.2). He was a care-taker last year but is making plays to win games this season. He will be without his LT Gaither (neck) but still should make some plays. The question is will he make enough? The running game has passed from McGahee to Rice and the latter is averaging 5.8 per carry. They will have to run the ball this week because the Vikes D puts a lot of pressure on the QB in passing situations.

The Vikes have had running problems this season. RB Peterson is fine averaging 4.9 per carry but his partner Taylor is not. He is getting only 2.5 per attempt. Peterson is not a 30 carry a game guy. The Vikes are going to have to find someone to reduce the burden on AP. Favre is doing what he needs to in order win. The D is outstanding but has not yet played up to their level last year. They are giving up too many yards on the ground and have trouble getting off the field despite an easy schedule so far.

The Ravens are mad and will come in and take Minnesota out of the undefeated category.

Chicago @ Atlanta

Two 3-1 teams face off in a critical game for both because they are chasing undefeated teams leading their respective divisions. This game could determine which team gets a wild card spot in the NFC. Both teams have struggled with the running game averaging only 3.8 per attempt. But this game highlights two of the best young QBs in the game—the Falcons’ Matt Ryan (102.9 passer rating) and the Bears’ Jay Cutler (89.3). There will be a lot of balls in the air.

Both teams depend on a well above average D. The Bears have allowed 78 points and the Falcons have given up just 68. The Bears are +3 and I will take the points and Chicago.

Denver 5-0 @ SD 2-2

The Chargers have their backs to the wall in the division. No question that DV has been very lucky to be undefeated. SD is 2.5 games behind and needs a win to get back into the race for the division. DV has 2.5 signature wins including the .5 win over NE because they won the toss in overtime. QB Orton has proven to be a good fit for the short and medium throws he is asked to make. He has assembled a passer rating of 97.4. RB Moreno is averaging 4.2 but struggles to get the key short yard 3rd down coversions. The Bronco D has played well but racked up better numbers against Cleveland and Detroit. The one thing that the D has been able to do is put pressure on the QB. The team has 16 sacks with DE/LB Dumervil having half of those.

The Chargers are struggling running the ball averaging only 2.7 yards per attempt. RB Tomlinson has been a non factor most of the season so far. The team placed the Franchise tag on RB Sproles to keep him in SD. But he is only getting 2.4 yards per carry. The lack of a running game has put a lot more pressure on the passing game and QB Rivers. He has a passing rating of 90.6 which is hard given the lack of quality protection from the O line and the opponent knowing you have to pass on almost every down.

Denver will run out of luck soon but not this week. The Broncos put the SD hopes for the division title on life support.

Stinker of the week:

There are several nominees for this “honor” but one stinks beyond all others. The NFL should pay people to watch the Rams @ the Jags. The winner? The UFL.

That’s what I think. Tell me what you think.

Bill Smith is a former coach of several semi-pro teams, has officiated both football and basketball, done color on radio for college football and basketball and has scouted talent. He is a senior writer for and edits http://fryingpansports.com. He has also published several novels on and edits .

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