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Team Drills Are Beneficial at Any Age
Making team drills a part of practice serves a number of purposes. For younger players, it helps them stay active and prevents boredom. For older players, it’s a great way to keep their competitive juices flowing by creating simulated game situations.
Drills also help coaches identify a player’s strengths and weaknesses, said Peter Caliendo, former USA Baseball national team coach. He says coaches should do their research on each player’s ability and skill level to determine which drills will make the whole team successful.
Creativity Makes Practice Fun
It’s also important to strike a good balance between fun and competition with every drill.
“Even with young players, if you’re doing a drill, you want to try and have some kind of competition in it,” said Mr. Caliendo, who has been associated with USA Baseball for more than 30 years. “Baseball is a slow game, and practice sometimes isn’t as fun, but drills allow you to keep the practice fun.”
Set Goals for Each Practice
Mr. Caliendo advises setting goals to liven up drills. Have players see how many targets they can hit off a tee, or put a hat on the ground and have each player try to throw the ball and hit the hat first. It’s a fun way to play catch and work on fielding.
Using a stopwatch is another way to keep drills exciting and competitive. Mr. Caliendo recommends having one team of infielders throw the ball around the infield to see how many seconds it takes, then bring a second team out and see which team has the fastest time.
Use Competition as Motivation
For older players, particularly at the high school level, competition is an important ingredient in any drill. When hitting ground balls, always have runners on the bases from home to first. If you want to work on turning double plays, set up the scenario as if it were a live game.
“In high school, you’re taking drills that are more individualized toward game situations,” said Mr. Caliendo. “You’re speeding up the game, and you’re making it competitive in a situation where they’re going to do it in a game.”
Develop Read-and-React Approach
While teaching fundamentals is important to the success of any team or player, drills should be used as a way of developing game instincts. The last thing a coach wants a player to do is stop and think about how to handle a bunt situation or when to steal a base.
“We don’t want players who think; we want players who react, because they’ve been through that situation many times,” said Mr. Caliendo. “Before you (have time) to think about it, the runner’s got three steps on you.”
Each Drill Needs a Purpose
Coaches should never implement drills just for the sake of giving players something to do, said Mr. Caliendo, and it’s crucial to make sure each activity doesn’t become too repetitive. If you hit line drives off a tee 15 to 20 times before rotating players, for example, kids will become bored and fatigued, causing them to lose focus.
From GameChanger and Stephen Kerr.
12 simple daily exercises
Sports and fitness
August 15, 2022
A set of exercises from the father of American football Walter Camp will take only 8 minutes, will help strengthen the body, increase flexibility and maintain health.
Lifehacker author, athlete, CCM
dexterous, but not exhausting.
Camp came up with this complex in part because he found the existing calisthenics exercises too difficult and boring. Another reason was the already familiar idea that modern technologies take away from people the health and agility that were characteristic of our distant ancestors.
After the war, this set of exercises spread throughout the world. Brochures describing the “daily dozen” sold in millions of copies, as did audiotapes with instructions. The Camp complex became known all over the world.
What is the “daily dozen”
This is a simple workout that should be easy and enjoyable. It develops flexibility, improves posture, muscle coordination and a sense of balance.
Camp argued that exercise has a positive effect on the functioning of internal organs, in particular the intestines, and also pumps cognitive functions, improving brain function.
“Daily Dozen” is suitable for any adult, but is especially useful for middle-aged people who have some tightness in the body and sit most of the day.
Since the exercises do not cause fatigue and do not require a lot of time, Camp recommended doing them every day at least once, and ideally three times: in the morning, afternoon and evening.
Camp also advised supplementing exercise with ten hours of outdoor exercise per week (a little less than an hour and a half a day) to support health and longevity.
What exercises are included in the “daily dozen”
1. Arm circles
Develops the muscles of the shoulders, back and chest, improves posture.
- Stand up straight, raise your straight arms to the sides at shoulder level, palms facing up.
- Slowly describe small circles about 15 centimeters in diameter with your hands. Most of the movement comes from the shoulders, the tension is felt in their back.
- Perform five laps forward and five back.
2. Bent over with hands behind the head
Stretches the abdominal muscles, strengthens the back, improves posture.
- Stand straight with your hands behind your head.
- With an exhalation, tilt the body forward to 45 degrees, the neck is in line with the back, look at the floor in front of you.
- Inhale straighten up, raise your head.
- Bend back slightly to feel the stretch in the abdominal muscles. The gaze is directed to the ceiling.
- Straighten up. The head stays up.
- Repeat 10 times.
3. Arm Raise
Develops shoulder strength, strengthens the arch of the foot.
- Stand up straight, raise your straight arms to the sides at shoulder level, palms facing down.
- With an inhalation, rise on your toes, raise your arms up 45 degrees.
- With an exhalation, stand on your entire foot, lower your arms until they are parallel to the floor.
- Repeat 10 times.
4. Deep side bend
Develops the muscles of the shoulders and waist, stimulates the liver and intestines.
- Stand up straight, raise your arms to the sides at shoulder level, palms down – this is the starting position.
- Raise your left hand up, lower your right hand down along the body.
- Start tilting to the right from the hips, the right hand crawls along the leg to the knee, the left twists around the head. At the extreme point, the left palm rests on or near the right ear.
- Slowly straighten up, turning your arms to the starting position.
- Do the same tilt to the other side.
- Repeat 10 times.
Raises and expands the chest. Stretches the abdominal muscles.
- Stand up straight, bend your elbows while inhaling, place your fists under your armpits.
- Continuing to inhale, pull your shoulders back, slightly bend in the chest, expanding the chest, lift your head up and look at the ceiling.
- With an exhalation, move your hands forward, then spread them apart.
- While holding your breath, bend forward until parallel with the floor, move your hands back.
- Straighten up and move your arms forward, and then spread them apart.
- Repeat 10 times.
6. Toe Squat
Strengthens the arch of the foot, calf and back muscles.
- Stand straight, feet shoulder-width apart, raise your arms to the sides at shoulder level, turn your palms down.
- Inhale as you rise up on your toes.
- Continuing to inhale, lower yourself into a squat.
- Exhale as you rise from the squat.
- Continuing to exhale, lower yourself to a full foot.
- Repeat five times.
7. Shoulder rotation
Strengthens the muscles of the shoulders.
- Stand up straight, inhale and lift your shoulders.
- Continuing to inhale, move your shoulders forward.
- Lower your shoulders as you exhale.
- Continuing to exhale, pull your shoulders back.
- Repeat ten times.
8. Hand turn
Develops the muscles of the shoulders and chest.
- Stand up straight with your arms crossed in front with palms facing you.
- Raise your arms in a circle crosswise (the right palm outlines a circle on the left side, the left palm on the right side), at the top turn the palms outward.
- Lower your arms in a circle without crossing them (the right palm draws a circle on the right, and the left palm on the left).
- Repeat five times.
- Lower your arms, do not cross them. The palms are next to the hips.
- Raise your arms up in a circle, turning your palms outward.
- Lower your arms crosswise, turning your palms towards you.
- Repeat five times.
9. Head tilts
Strengthens the muscles of the neck, improves control over them.
- Stand up straight, tilt your head forward.
- Tilt your head to the left.
- Tilt your head back.
- Tilt your head to the right.
- Repeat five times.
Develops the flexibility of the back muscles.
- Stand straight, feet shoulder-width apart, straight arms raise to the sides at shoulder level.
- Bend over, twisting your torso to the left and bending your right knee. The right hand touches the floor between the legs, the left is extended upward. The head is turned to the ceiling, the gaze is directed to the left hand.
- Return to starting position and repeat on the other side.
- Perform five times on each side.
11. Body tilts
Strengthens the back muscles, opens the chest and stretches the abdominal muscles.
- Stand up straight, raise your hands above your head and interlace your fingers into the lock, turning your palms to your head. The closer the hands are to the head, the more effective the exercise.
- Lean forward gently. The movement is controlled, without jerks and extreme inclinations.
- Lean to the right.
- Lean back.
- Lean to the left.
- Do five reps in each direction.
Strengthens the muscles of the back and shoulders, develops the diaphragm.
- Stand straight, feet together, toes slightly turned outward, arms hanging freely along the body.
- While inhaling, raise your straight arms in front of you.
- Continuing to inhale, spread your arms to the sides.
- As you finish inhaling, raise your arms above your head, palms facing forward.
- As you exhale, bend over, put your hands behind your back and lift. The head is raised, the gaze is directed forward.
- Return to the starting position and repeat the exercise nine more times.
nutrition, life hacks and home exercises
Strong legs are a guarantee of excellent physical shape. Thanks to pumped up muscles, it will be easier for you not only to play sports, but also to walk a lot and do your daily activities. If you want to get your feet in order, follow our advice.
Reshaping the legs through training is much easier than other parts of the body. The fact is that the legs are almost always involved in physical activity. And even ordinary daily activities can affect their improvement.
If you want to pay special attention to your legs and get them in order quickly, try these exercises. The beauty of the legs with their regular performance is guaranteed! The main thing is to learn the rules for their implementation and choose your own effective pace of training.
10 Leg Slimming Exercises
Squats are one of the best leg toning exercises. It also improves the shape of the buttocks, thighs and abs. In addition, squats are ideal if you have back problems. If you perform them standing up and without additional weight, there will be no back strain.
For balance or extra support, squat while standing against a wall, next to a chair or the edge of a table, with one hand on an object. The main thing is to try not to transfer all the weight on your hands, focusing on the lower part of the body.
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Lunges target the hips, glutes, and abs. This movement tenses both legs at the same time, developing strength and endurance.
3. Plank with leg raises
Regular planks target the upper body, core and thigh muscles. To complicate the exercise, you can add leg raises to strengthen the buttocks and upper legs.
4. Deadlift – no weights
Single leg deadlift will shape the glutes, thighs and upper legs. Place your hands on a wall or chair for balance.
5. Knee Bending with Ball
Knee Bending on an exercise ball quickly tones the legs. This works the calves, shins and abs. But, of course, you have to spend money on the ball.
6. Step up
Steps are like squats, but on one leg only. Repetitive movements engage the hips, thighs, and buttocks. To perform the exercise, you will have to buy a special platform for aerobics.
7. Box jumps
In addition to the usual steps, you can jump on the aerobics platform! This explosive workout is one of the best ways to tone your legs, glutes, and core. The main thing is to put maximum emphasis on the upper part of the legs so as not to damage the knees while jumping. It is best, before starting such workouts, to consult with a trainer so that he shows you how to properly strain your muscles when performing this kind of exercise.
8. Skater jumps
Skater jumps or side jumps work the leg muscles well. This high-intensity movement also improves lunge strength and physical ability.
Start with small jumps, and over time you can increase the loads.
9. Band Leg Press
A regular exercise band can mimic a professional machine. This exercise targets the glutes, quads, hamstrings, and calves. To begin with, try to work out with a well-stretched tape, and over time it can be replaced with a tighter version.
Bridge tones hips, thighs, buttocks and core. To complicate the exercise, you can tighten the hips with a rubber band.
Are you satisfied with the shape of your legs?
4 leg tightening exercises
1. Downward facing dog
Downward facing dog works on stretching the whole body. This is a standard yoga pose that is great for strengthening the legs.
2. Sitting toe touch
This exercise targets the thighs, calves and shins. Try to reach the end of your legs and touch your hips with your belly. By the way, it also improves stretching!
3. Chair Pose
Chair Pose is a powerful stretch in the yoga system. This exercise works the hips and ankles, making it a great option for toning your legs.
4. Warrior I
Another yoga leg stretch is Warrior I. This full body asana works the buttocks and thighs and improves posture.
5 Ways to Tone Your Legs Quickly
The simplest aerobic activity, like walking, is one of the best leg exercises. Go whenever there is an opportunity to refuse transport. Over time, you can switch to running or start walking uphill.
2. Bicycle training
Cycle training is now fashionable and one of the fastest ways to get your legs in order. It’s a high-intensity workout, but it’s a lot more joint-friendly than standard jogging.
3. Sprint uphill
Uphill sprints are the best way to get your legs working. This powerful exercise will build muscle strength and improve endurance. It is not necessary to arrange long runs. For starters, 4-6 sets of 10-20 seconds are enough, on a high hill. Take 3-minute breaks and continue your workout.
Dancing is a fun and quick way to tone your legs. You can attend classes or study by video at home. Choose what is closer to you – hip-hop, twerk, classical or pop dances. All kinds of dances will be good for the legs and for all other muscles of the body.
Jumping rope also trains leg muscles. They act on the calves while increasing the heart rate.
Start by jumping rope for 20 seconds in a row. Aim for 60 seconds and multiple sets.
Getting rid of belly fat: 6 easy ways
4 ways to increase the load on the legs
1. Pause and hold
bonds for muscle contraction. Thanks to the contraction, there is an additional involvement of the muscles, and at the same time there is even more strength for further training!
2. Don’t forget to rest
Do not overexert your legs – this can slow down recovery and weaken, “hammer” the muscles. Instead, let your feet rest. A short break will restore strength and improve training results.
3. Emphasize the weaker leg
From time to time pay attention to the non-dominant side of the body to improve its endurance. It is especially easy to do this when you are walking up the stairs. If you always do everything from the dominant leg, muscle imbalance can develop.
4. Don’t forget the exercise mat
Perform all exercises on a soft mat. This way you will not damage your knees, reduce discomfort, but at the same time increase the load on your legs, because performing tasks is much easier than on a hard surface.
4 nutritional tips for slim legs
1. Stay hydrated
The body stores carbohydrates as glycogen and uses them as an energy source during exercise. But poor hydration accelerates the use of glycogen, which leads to rapid muscle fatigue and reduced performance. Try to drink water every day or even more. This is especially important on hot days.
2. Eat enough calories
Eating enough calories is key to building muscle. It gives energy and maintains strength in the legs and body.
To find out your calorie intake, use online calorie counters or contact a nutritionist. And do not forget about the correct ratio of proteins, fats and carbohydrates in the diet!
3. Eat a balanced diet
To maximize the strength of the body and legs in particular, eat a balanced diet. This includes adequate hydration and proper intake of macronutrients.
Eat more protein and carbohydrates after training. Carbohydrates replenish muscle glycogen stores, while protein promotes muscle recovery.
4. Avoid added sugar
Foods with added sugar contain low quality calories. This can contribute to an undesirable increase in the volume of the legs.
Limit or avoid sugary foods in general. This category includes sweetened drinks, breakfast cereals, and shelf-stable snacks. Instead, eat more unprocessed whole foods.
3 simple tips to improve all those efforts
Of course, exercise, high activity and proper nutrition are the main components of a slim figure. But these factors are also important for maintaining the beauty of the legs.