Part 1The water jump is really similar to a layup in basketball. Think of the last two to three steps before a layup in basketball. Youre jumping off with some power when you are finally going into the air. Your body has to be in control to be able to make the basket and you have to be very aware of what every piece of your body is doing. You need power, you need control, you need to be smooth, you have to be present and then leap.Part 2As long as the spikes are on the barrier, youre good. The scary situation is when you overshoot the barrier a little bit and just your heel catches it. The heel doesnt have any of the metal spikes sticking out, so all of that grip really comes from the four or five metal spikes on the forefoot of your spike plate.Part 3Ive found that whether I hit the barrier on the front side or on top or the farside of it, as long as my spikes are touching it, I can adapt. Typically I shoot to probably hit the top of it, but I think as long as my heel isnt the first thing to touch it then Im in business. Then Im ok.Part 4Im lucky that I can jump off the barrier with either leg. Typically an athlete has a leg that they prefer, but from the very first time I tried it, both legs came naturally to me. Thats a good quality to have just because of the traffic approaching a barrier. If you have a leg that is favored sometimes it can be a little bit difficult to guarantee that that leg will be the one that you jump off of. So I switch both legs and dont have a leg that I prefer, and I couldnt even tell you which leg I land on more than the other.Part 5When Im trying to protect myself in the air from the carnage happening in the water jump, sometimes Ive had to change my trajectory mid-air. I see someone has fallen in front of me and I have to use my foot in to press off the barrier a little bit more to one side of my foot to try and change my angle off the barrier to avoid the person who is down in the water in front of me. So sometimes its pushing off a little bit more on one angle, pushing off a little bit more on the inside of my foot or pushing off a little bit more on the outside to change the launch angle off the barrier. And other times its just making sure that your elbows are out, making sure no one is going to crash in on you.Part 6I dont know my launch angle. Ive never sat down and really studied with video analysis and looked over the perfect launch angle. Its important to have power coming off of it, so athletes stay pretty compressed and pretty low and some athletes fly pretty high. I think each athlete has their sweet spot, and I cant even really articulate what mine is -- it just feels very normal to me.Part 7Beginner steeplechasers are often a little intimidated and they come off the water jump and they land with two feet which completely stops any forward momentum built from propelling off the jump. Thats what I would say is the biggest mistake that beginners do -- and they know its a mistake and they arent trying to land with two feet. So definitely try to land on one foot in stride.Part 8The ideal way to land the water jump is to land with one foot first and then another foot to be able to kind of run out of the water. I think a lot of people who land two feet lose so much time. So make sure youre able to land with one foot and then the other in a running motion.Part 9When not fatigued, its possible in practice to clear the water jump, but in a race scenario its nearly impossible and not very practical to clear the water jump. For fun in practice Ive probably done it once or twice and it takes a lot of effort, so its not practical for a race.Part 10Dont be intimidated by the water jump: Its what makes the steeplechase interesting. Really approach it with excitement and energy and try to be as smooth and as controlled as possible in the approach, in the air, in the landing. Thats really important. I think a lot of people overthink technical aspects of it and sometimes people might practice with specific markers or specific metrics in mind. But I think whats important is to find a rhythm that feels right with your body. Prev NextThe water jump plays a huge role in the race -- mainly because thats where a lot of the chaos happens. Thats when people trip and fall and big moves are made.Emma Coburn Air Max 270 Australia Womens . Wilson hit Schenn from behind during Tuesday nights game in Philadelphia, earning a five-minute major for charging and a game misconduct. He has a phone hearing with the department of player safety, which limits any potential suspension to five or fewer games. Nike Air Max 95 Australia .C. -- Glenn Howard needed an extra end to move into the Masters Grand Slam of Curling final. http://www.outletairmaxaustralia.com/air-max-tn-buy-australia.html . -- Playing time has been limited for Maxim Tissot this season, so the Montreal Impact defender made the most of his first scoring opportunity on Saturday. Nike Air Max 360 Australia . -- Peyton Manning will have all of his wide receivers available for the first time in a month when the Denver Broncos begin their playoff run Jan. Air Max 720 Sale Australia . Colin Wilson had two goals and an assist, and Mike Fisher scored a goal and helped set up two others in the Predators 6-4 victory over the Red Wings on Monday night. Match factsThursday July 10 to Monday 14, 2008 Start time 11.00 (10.00GMT)Big PictureAfter 19 consecutive fixtures against the lowly New Zealanders, the tempo is about to be cranked up several notches. England and South Africa are among the most consistently thrilling opponents in the modern Test arena - two elite nations that have scrapped themselves to a standstill over the course of six series since South Africas readmission in 1994. Invariably, the jousts in that time have centred around the pace bowlers on each side - from Devon Malcolm in 1994 to Allan Donald in 1998, Makhaya Ntini in 2003 and Englands Ashes-winning quartet 18 months later. That pattern seems set to continue this summer, as Dale Steyn and Morne Morkel join Ntini in a formidable South African line-up that is already inviting lofty comparisons with the West Indian attacks of the 1980s.Form guideEngland WWDWWSouth Africa LWDWWWatch out for...Morne Morkel Steyn is South Africas current Boy Wonder, having harvested 78 wickets in a stellar 12 months, but the 66 Morkel has the capacity to be the discovery of the summer. He has played six Tests to date, but five of those have been on the pancake-flat strips of the subcontinent. Englands lush zippy tracks will be much more to his liking, as he seeks to emulate Steve Harmison in his pomp, and batter Englands bat-handles with vicious, leaping bounce off a good length.Kevin Pietersen This is the series that Pietersen was born to take part in. Hes had to wait 39 Tests and three years since making his Test debut in the 2005 Ashes, in which time he has played against every Test opponent except for Bangladesh. But all of South Africa will remember the manner in which he announced himself on the international stage, with a phenomenal run of three hundreds in six innings on Englands one-day tour of South Africa in 2004-05. His cocky, abrasive nature is sure to get under the skin of his former countrymen, not least Graeme Smith, whom Pietersen dismissed as a muppet in his autobiography. Expect fireworks.Team newsEngland have set a new world record by naming an unchanged side for the sixth match in succession, although the fa?ade of stability is all set to crumble with the impending return of Andrew Flintoff. He trained with the England squad on the eve of the match, and if he comes through Lancashires championship match at the Rose Bowl next week, he seems certain to be named in the squad for Headingley. Therefore, as Mickey Arthur has helpfully pointed out, there will be three or four players with an axe dangling over them at Lords, not least Ian Bell and Paul Collingwood, who mustered 77 runs between them against New Zealand.England 1 Alastair Cook, 2 Andrew Strauss, 3 Michael Vaughan (capt), 4 Kevin Pietersen, 5 Ian Bell, 6 Paul Collingwood, 7 Tim Ambrose (wk), 8 Stuart Broad, 9 Ryan Sidebottom, 10 Monty Panesar, 11 James AndersonSouth Africa themsselves are on a bit of a selection roll.dddddddddddd Although Andre Nel remains in the frame as a fourth out-and-out quick, they are likely to name an unchanged side for the fourth match in a row, having settled on a squad that has won six of their last seven Test series. The one that got away was no disgrace either - a 1-1 draw in India in April. The newly updated ICC rankings reflect their current hot streak, and they are now the undisputed second-best side in the world, clear of India in third place and England in fourth. If there is a fragility about their side, it is in the batting, where four of the top six have never yet played a Test in English conditions. A huge amount rests on the experience of Smith and Jacques Kallis.South Africa 1 Graeme Smith (capt), 2 Neil McKenzie, 3 Hashim Amla, 4 Jacques Kallis, 5 Ashwell Prince, 6 AB de Villiers, 7 Mark Boucher (wk), 8 Morne Morkel, 9 Paul Harris, 10 Dale Steyn, 11 Makhaya Ntini.Umpires: Billy Bowden and Daryl HarperPitch and conditionsIts going to be a damp week in St Johns Wood. Near-incessant rain has forced both teams into the indoor nets for the past three days, and the covers have been camped on the wicket. Thursday, however, does promise to be sunny in places, and the phenomenal drainage of the Lords outfield means that there may yet be more play than one could normally anticipate in such conditions. Nevertheless, if the match gets underway amid heavy cloud cover, it could well be a good time to bowl first.Stats and TriviaSouth Africa enjgh Lancashires championship match at the Rose Bowl next week, he seems certain to be named in the squad for Headingley. Therefore, as Mickey Arthur has helpfully p