GOM Player 2.1.26.5021

GOM is a FREE media player with popular audio & video codecs built-in.

Codec Finder

GOM Player includes many codecs (XviD, DivX, FLV1, AC3, OGG, MP4, H263 and more) so you won't need to install separate codecs for most videos. For those videos that require a separate codec, GOM Player will find one.

Play Broken AVI Files (Patented)

GOM Player's patented technology enables users to view files with broken indexes or that are still being downloaded.

Powerful Subtitle Support

GOM Player supports SMI, SRT, RT, SUB(with IDX) files for subtitle. You can even synchronize subtitle and video if there's any mismatch.

Convenient Playlist

If you run a video file and there is already a file with a similar name in the directory, it will be automatically added to your playlist. GOM Player has a similar playlist format as M3U, PLS, ASX.

Support Different Media Types

Along with different media format such as AVI, MPG, MPEG and DAT, GOM Player also supports streaming Windows media format (WMV, ASF, ASX). You can also watch DVD-quality videos with 5.1 channel audio output.

Download GOM Player from FileHippo.com

IZArc 4.1.1.2010

IZArc is a freeware archive utility supporting many archive formats like: 7-ZIP, A, ACE, ARC, ARJ, B64, BH, BIN, BZ2, BZA, C2D, CAB, CDI, CPIO, DEB, ENC, GCA, GZ, GZA, HA, IMG, ISO, JAR, LHA, LIB, LZH, MDF, MBF, MIM, NRG, PAK, PDI, PK3, RAR, RPM, TAR, TAZ, TBZ, TGZ, TZ, UUE, WAR, XXE, YZ1, Z, ZIP, ZOO. With a modern easy-to-use interface, IZArc provides support for most compressed and encoded files, as well as access to many powerful features and tools. It allows you to drag and drop files from and to Windows Explorer, create and extract archives directly in Windows Explorer, create multiple archives spanning disks, creating self-extracting archives, repair damaged zip archives, converting from one archive type to another, view and write comments and many more. IZArc has also build-in multilanguage support.

If you need to send large files to your colleagues, friends or customers who may not have archiving tool you can easily create self-extracting archive that can be extracted by simple double click.

IZArc can be configured to run your preferred Anti-Virus scanner when you open any archives. It also supports 256-bit AES encryption to secure your data.


Download IZArc from FileHippo.com

Soccer Stretching Exercises

Two Leg Hamstring Stretch
1. With both feet together and legs fully extended, reach forward with both hands towards your toes.
2. Tuck your chin towards your chest to increase the stretch. 3. Keep your toes pointed towards the sky.



Hamstring Split Stretch
1. Bending on one knee, extend the other leg out in front of you.
2. Reach with both hands towards your outstretched foot.
3. Keep your toes towards the sky and tuck your head to increase the stretch. Remember to breathe!
4. Repeat for the opposite side.



Lying Quadriceps Stretch
1. Lying on one side grasp your ankle and pull your heel towards your buttocks.
2. Keep your back straight and the other leg bent.
3. Do not grab your foot. Grab just above the ankle joint (the bottom of your leg).
4. Keep the thigh in line with your body. To increase the stretch push your hips forward (only a slight movement).
5. Repeat for the opposite side.



Classic Quadriceps Stretch
1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks.
2. Your bent knee should sty parallel with your standing leg rather then being pulled behind.
3. Push your hips out to increase the stretch and remember not to grab the ankle joint.
4. Repeat for the opposite side.



Standing Groin Stretch
1. Stand with your legs wider than shoulder width apart.
2. Shift your weight onto one side as you bend your knee.
3. Reach with one hand towards your outstretched foot.
4. You should feel the stretch right down the inside of your outstretched leg.
5. Repeat for the opposite side.



Sitting Groin Stretch
1. Sit with knees bent at 90 degrees.
2. Place the soles of your feet together to 'splay' your knees outwards.
3. Gently use your hands or elbows to push your knees downwards.



Lower Back Stretch
1. Sit with the legs straight out in front of you.
2. Bend the right knee so the sole of your foot is flat on the ground.
3. Turn your upper body towards your right knee and place your right hand on the floor for support.
4. Place your left forearm on the outside of your right knee and gently pull your knee towards you.
5. Resist with your knee and left hand to feel the tension in your lower back.
6. Repeat for the opposite side.



Standing Calf Stretch
1.Using a wall or bar to support you, place one leg outstretched behind you.
2. Keeping the other leg bent lean against the wall to apply pressure to your beg leg.
3. Make sure you keep your back heel flat on the ground.
4. Repeat for the opposite side.



Chest & Back Stretch
1. This stretch can be performed kneeling or standing. Take your boots off if you kneel.
2. Clasp your hands behind your back, keeping your arms as straight as possible.
3. Try to straighten your arms and raise them.
4. From this position bend forward from the waist also tucking your head towards your chest.
5. Hold this position for the recommended amount of time.



Shoulder Stretch
1. Place one are outstretched across your chest.
2. Place the hand or forearm of your other arm on your outstretched elbow to apply pressure.
3. Gently pull your outstretched arm closer to your chest, keeping it as straight as possible.

These soccer stretching exercises are in this order for a reason. However, change it to suit your needs and also add in some extra stretches as you see fit.

The main consideration is to perform several sets back to back and to hold the stretches for at least 20-30 seconds.