Tuesday, February 10, 2009
Trial games on March 7
We are planning trial matches on Saturday March 7 at Unanderra, depending on availability of players. Please visit the poll on the right and let us know if you are available or not. The current plan is for one of our sides to play against Albion Park Cows 3rd division at 3pm followed by our other team against Unanderra Div 3 at 4.30pm.
Monday, February 9, 2009
Australia v Japan
The Scarborough Wombarra bowling club will show Japan v Australia game on Wednesday if we can get a minimum 20 people to rsvp. I think the game kicks off at 9pm. Let me know via the comments field if you and/or others want to watch it up there. We'll need to know by tomorrow afternoon.
Rego and get together update
First of all, our best wishes go to Anthony H today following his injury in yesterday's get together run. We'll let you know if we get an update on the achilles injury and wish him a speedy recovery.
We now have 27 paid up players but some of those are still missing some part of their registration details - either main forms or the insurance slip. We'll try to get this sorted over the next few Sunday mornings or Wednesday evenings.
Fergus called for training to start this coming Wednesday, the 11th of Feb. It can be a gentle start to the training season, with a game for those wishing to build on yesterday. Let's start at 6.30pm at Wombarra. Be reminded that the Australia v Japan game is on TV that night, kicking off (I'm told at 9pm) so we'll want to be done and dusted by 8pm.
The following is a list of those whose registrations are complete, plus those who have paid but have some missing forms or photo. If you have an issue with the list (that is you think you should be on it and you're not) send me an email please.
Complete: David Cullen, David Downing, Kevan Silver, Tony Harper, Shane Keating, Jon Stanfield, Kirk Seddon, Trevor Deeming, Andrew Huckstepp, Tom Alexander, Mark Duguid, Phil Lally, Peter Lang.
Paid but some paperwork outstanding: Graeme P (rego + insurance), Fergus (same), John B (same), Gary H (same), Mark Groves (insurance), Phil Cummins (rego), Michael Charles (insurance), Alan Oliver (insurance), Dean (insurance), Peter H (rego + insurance), Doug H (insurance), Andrew Bowen (insurance), Ian Sinclair (insurance), Andres (rego + insurance).
Apologies to those who registered and paid in week one. We have subsequently discovered that returning players have a one page form to complete, new players have a page with carbons behind it and all players have to sign an insurance form.
Finally, if you haven't registered yet you can on Saturday between 10am and 2pm at Coledale surf club (upstairs). If you have decided against playing, please let us know asap as we have players on a waitlist.
Cheers
TH10
We now have 27 paid up players but some of those are still missing some part of their registration details - either main forms or the insurance slip. We'll try to get this sorted over the next few Sunday mornings or Wednesday evenings.
Fergus called for training to start this coming Wednesday, the 11th of Feb. It can be a gentle start to the training season, with a game for those wishing to build on yesterday. Let's start at 6.30pm at Wombarra. Be reminded that the Australia v Japan game is on TV that night, kicking off (I'm told at 9pm) so we'll want to be done and dusted by 8pm.
The following is a list of those whose registrations are complete, plus those who have paid but have some missing forms or photo. If you have an issue with the list (that is you think you should be on it and you're not) send me an email please.
Complete: David Cullen, David Downing, Kevan Silver, Tony Harper, Shane Keating, Jon Stanfield, Kirk Seddon, Trevor Deeming, Andrew Huckstepp, Tom Alexander, Mark Duguid, Phil Lally, Peter Lang.
Paid but some paperwork outstanding: Graeme P (rego + insurance), Fergus (same), John B (same), Gary H (same), Mark Groves (insurance), Phil Cummins (rego), Michael Charles (insurance), Alan Oliver (insurance), Dean (insurance), Peter H (rego + insurance), Doug H (insurance), Andrew Bowen (insurance), Ian Sinclair (insurance), Andres (rego + insurance).
Apologies to those who registered and paid in week one. We have subsequently discovered that returning players have a one page form to complete, new players have a page with carbons behind it and all players have to sign an insurance form.
Finally, if you haven't registered yet you can on Saturday between 10am and 2pm at Coledale surf club (upstairs). If you have decided against playing, please let us know asap as we have players on a waitlist.
Cheers
TH10
Thursday, February 5, 2009
Rego update and draft draw
The IAFA has now finalised rego procedures. All players, not just newcomers as thought, will have paperwork to fill out, being a registration form and an insurance form. All players will need their photos taken. I will do this at Sunday's get together but others who have not had their photos taken by the end of our registration on Feb 14 need to email me a head and shoulders photo of themselves please. This year cards will be issued for each team.
The draw
Both teams kick off at home on March 28 against tough opposition.
The Maroons will face IFS while the newbies in the Whites come up against the Sweat Hogs of Helensburgh.
In other higliughts, our teams have their first local derby in round nine and the second one to finish the season in round 22.
The draw
Both teams kick off at home on March 28 against tough opposition.
The Maroons will face IFS while the newbies in the Whites come up against the Sweat Hogs of Helensburgh.
In other higliughts, our teams have their first local derby in round nine and the second one to finish the season in round 22.
Tuesday, February 3, 2009
IAFA meeting
Heya
We have an IAFA meeting tomorrow (Wed) night at Corrimal. Earlier in our list of jobs, one was an IAFA delegate and I'm wondering if anyone has decided to take this on. This involves a monthly Wednesday night meeting and voting when necessary. By taking on this job you are absolved from any linesman or BBQ duty during the season. So far on the jobs list we have Kevan (web and stats), Ant (Fines and social), Dave (social), John Brandman (Maroon team delegate), Andrew Bowen (white team delegate), Shane (groundsman), Gary H (treasurer) and myself (benevolent dictator). Please let me know via here or email if you can accompany me to tomorrow's meeting, where we will hand over our bond and receive a draft draw. Details will be posted on Thursday.
We have an IAFA meeting tomorrow (Wed) night at Corrimal. Earlier in our list of jobs, one was an IAFA delegate and I'm wondering if anyone has decided to take this on. This involves a monthly Wednesday night meeting and voting when necessary. By taking on this job you are absolved from any linesman or BBQ duty during the season. So far on the jobs list we have Kevan (web and stats), Ant (Fines and social), Dave (social), John Brandman (Maroon team delegate), Andrew Bowen (white team delegate), Shane (groundsman), Gary H (treasurer) and myself (benevolent dictator). Please let me know via here or email if you can accompany me to tomorrow's meeting, where we will hand over our bond and receive a draft draw. Details will be posted on Thursday.
Monday, February 2, 2009
Sunday arvo plan
The squads, plus waitlisters, will meet this Sunday, Feb 8, at 3pm at Jim Allen Oval Wombarra. If you can make it, please be there for a start on three. We will have a talk about our progress, teams, updates from the IAFA meeting this week etc as you get yourselves ready for some games. Please wear shinguards and boots if you have them.
It would help to bring a white and coloured shirt option as well.
Instead of going straight into full field games, we will run a mini 5 or 6-aside tournament, mixing the teams up out of a hat so you get to meet more people and get plenty of touches of the ball. We'll play a few games in round robin format for an hour or so.
FM9 (Ant) will organise some beer to sell ($3 each) afterwards and we can complete some regos before wrapping up. Rego involves paying $200, having your photo taken and filling in paperwork if you are a new player. Rego is only complete with payment and, unless prior arrangement is made, those unfinancial after the final sign up day on Feb 14 will no longer be guaranteed a place in the final 40.
Any questions, leave 'em here . . .
It would help to bring a white and coloured shirt option as well.
Instead of going straight into full field games, we will run a mini 5 or 6-aside tournament, mixing the teams up out of a hat so you get to meet more people and get plenty of touches of the ball. We'll play a few games in round robin format for an hour or so.
FM9 (Ant) will organise some beer to sell ($3 each) afterwards and we can complete some regos before wrapping up. Rego involves paying $200, having your photo taken and filling in paperwork if you are a new player. Rego is only complete with payment and, unless prior arrangement is made, those unfinancial after the final sign up day on Feb 14 will no longer be guaranteed a place in the final 40.
Any questions, leave 'em here . . .
Sunday, February 1, 2009
Hurts so good
More than 60 percent of Coledale Waves seniors have listed their season ambition as getting through without suffering serious injury, according to the latest CR poll. Seven out of nine respondents chose that option when asked about outcomes in 2009.
In response the Waves Raves editors thought about putting hours of research into informing you of the dangers and strategies to minimise injuries. However, soccer related tight adductors and lower back pain meant hours of research and typing were beyond them, so they did a quick Google search instead.
Here are some things to keep in mind, according to
http://www.sportsinjuryclinic.net/
Injury Prevention
Probably 75% of Football injuries are preventable. The best protection from injury is correct warm up and conditioning which can help you avoid unnecessary injury that can ruin the season.
Warm Up
Warming up is often overlooked but should be part of your injury prevention routine. A good warm up will:
Increase the temperature of muscles - they work better at a temperature of 40 degrees.
Increase blood flow and oxygen to muscles.
Increase the speed of nerve impulses - making you faster.
Increase range of motion at joints reducing the risk of tearing muscles and ligaments.
Warm up will not only help avoid injury but will also improve performance.
A warm up should consist of:
Gentle jog to circulate blood and oxygen supplying the muscles with more energy to work with.
Stretching to increase the range of motion at joints.
Sports specific exercises and drills.
The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.
Cool Down
This is also often overlooked in favour of the pub but can help avoid injuries and boost performance. The aim of the cool down is to:
Gradually lower heart rate.
Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
Remove waste products such as lactic acid.
Reduce the risk of muscle soreness.
The cool down should consist of a gentle jog followed by light stretching.
Sports Massage
Getting a regular sports massage can flush the muscles of waste products and release tight knots, lumps and bumps in muscles that if left may cause strains and tears. It is possible for a good sports massage therapist to identify potential trouble spots long before they become injuries.
Equipment
Not having the proper equipment for playing can cause injury. The ideal football boot should have:
A rigid heel counter
Good depth in the upper
A flexible forefoot
A wide sole and be slightly curved in shape.
Shin pads are also an essential piece of kit. Look after your legs!
Nutrition and Hydration
Proper nutrition is important. A bad diet will prevent you from recovering from training sessions making you more prone to injury. A balanced diet is what you should aim for:
Carbohydrate is important for refueling muscles.
Protein rebuilds muscles.
If you become dehydrated then less blood will flow through muscles. The muscles will be more prone to injury.
Vitamins and minerals are required for a number of reasons related to recovery.
Much of what is discussed above should be part of your sporting routine. A biomechanical analysis can help identify possible injury risks. Orthotic devices can help. Also an assessment from a sports therapist or specialist can identify weak areas and possible injury risks. A course of exercises specific to your needs can give you the best chance of avoiding injury.
Fitness
This includes general conditioning, aerobic fitness and muscular strength. If you are in good condition then you are less likely to get injuries. Strong muscles are less likely to tear. A player that can keep going for the full 90 minutes is less likely to be late in a tackle. Good all-round conditioning will balance the body and help avoid necessary injuries. Footballers can get stronger hip flexor muscles through repeated kicking on one side. This twists the pelvis and lower back causing other problems including recurrent hamstring injuries.
Recovery
Not allowing your body to recover properly from training will eventually result in injury. Your body needs time to rebuild itself stronger before the next training session. Remember - you are not training when you are training, you are training when you recover! Sleep is also an important part of your training. If you are not getting enough, get it sorted.
Summary: Mmmm Sleep!
In response the Waves Raves editors thought about putting hours of research into informing you of the dangers and strategies to minimise injuries. However, soccer related tight adductors and lower back pain meant hours of research and typing were beyond them, so they did a quick Google search instead.
Here are some things to keep in mind, according to
http://www.sportsinjuryclinic.net/
Injury Prevention
Probably 75% of Football injuries are preventable. The best protection from injury is correct warm up and conditioning which can help you avoid unnecessary injury that can ruin the season.
Warm Up
Warming up is often overlooked but should be part of your injury prevention routine. A good warm up will:
Increase the temperature of muscles - they work better at a temperature of 40 degrees.
Increase blood flow and oxygen to muscles.
Increase the speed of nerve impulses - making you faster.
Increase range of motion at joints reducing the risk of tearing muscles and ligaments.
Warm up will not only help avoid injury but will also improve performance.
A warm up should consist of:
Gentle jog to circulate blood and oxygen supplying the muscles with more energy to work with.
Stretching to increase the range of motion at joints.
Sports specific exercises and drills.
The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.
Cool Down
This is also often overlooked in favour of the pub but can help avoid injuries and boost performance. The aim of the cool down is to:
Gradually lower heart rate.
Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
Remove waste products such as lactic acid.
Reduce the risk of muscle soreness.
The cool down should consist of a gentle jog followed by light stretching.
Sports Massage
Getting a regular sports massage can flush the muscles of waste products and release tight knots, lumps and bumps in muscles that if left may cause strains and tears. It is possible for a good sports massage therapist to identify potential trouble spots long before they become injuries.
Equipment
Not having the proper equipment for playing can cause injury. The ideal football boot should have:
A rigid heel counter
Good depth in the upper
A flexible forefoot
A wide sole and be slightly curved in shape.
Shin pads are also an essential piece of kit. Look after your legs!
Nutrition and Hydration
Proper nutrition is important. A bad diet will prevent you from recovering from training sessions making you more prone to injury. A balanced diet is what you should aim for:
Carbohydrate is important for refueling muscles.
Protein rebuilds muscles.
If you become dehydrated then less blood will flow through muscles. The muscles will be more prone to injury.
Vitamins and minerals are required for a number of reasons related to recovery.
Much of what is discussed above should be part of your sporting routine. A biomechanical analysis can help identify possible injury risks. Orthotic devices can help. Also an assessment from a sports therapist or specialist can identify weak areas and possible injury risks. A course of exercises specific to your needs can give you the best chance of avoiding injury.
Fitness
This includes general conditioning, aerobic fitness and muscular strength. If you are in good condition then you are less likely to get injuries. Strong muscles are less likely to tear. A player that can keep going for the full 90 minutes is less likely to be late in a tackle. Good all-round conditioning will balance the body and help avoid necessary injuries. Footballers can get stronger hip flexor muscles through repeated kicking on one side. This twists the pelvis and lower back causing other problems including recurrent hamstring injuries.
Recovery
Not allowing your body to recover properly from training will eventually result in injury. Your body needs time to rebuild itself stronger before the next training session. Remember - you are not training when you are training, you are training when you recover! Sleep is also an important part of your training. If you are not getting enough, get it sorted.
Summary: Mmmm Sleep!
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