2018-2019
WELCOME
B OX I N G C LU B
THE CLUB WELCOME are proud to At Kings Heath Boxing Club we unds. Not kgro bac all have members from all areas from e com bers mem only do our to attract d of Northampton but we are prou ld. afie er furth boxers from many miles no matter It is our aim to cater for everyone with their goal. We are happy to help recreational fitness, weight management, Our club ing. box tive boxing or competi which we ge Oran and k Blac colours are and although team ed Unit our show to use sport our boxing may seem like a lonely e as our osit opp the lly team ethos is tota .. s… rate onst moto dem Not for you, (Non mihi, non tibi, sed nobis) not for me, but for us.
MISSION S TAT E M E N T
To support Deve lopment of heal th and wellbein of the Kings He g ath area and to provide childre youths and adul n, ts a safe, clean , positive and motivating train ing environmen t. We use Boxin and Fitness to g teach our multic ultural membe lifelong wellbein rs g, respect, and how to be a positive contrib utor to society in one of the mos deprived areas t of the town.
MEMBERSHIP WHICH MEMBERSHIP SUITS YOU?
RECREATIONAL AND BEGINNER BOXERS - £10 PER SEASON FOR ADMINISTRATION AND NORMAL SESSION COSTS This membership is for anyone from 6 - 66 who is not a registered boxer with England boxing. It is for beginners wishing to try the sport out or anyone wanting to use boxing for fun and fitness. This session runs from 5:30pm - 6:30pm and involves basic boxing techniques and low to intermediate levels of fitness. If at a later stage the participant meets all requirements and feels motivated to do so this membership can be upgraded at anytime.
REGISTERED ENGLAND BOXING MEMBER - £20 PER SEASON FOR ADMINISTRATION FEES £2.50 PER SESSION OR £7 PER WEEK This membership is for registered boxers. We expect at least 3 sessions per week for registered boxers wish to compete and 4 sessions a must for championship standard boxers. These sessions begin warming up at 6:30pm and registered boxers are expected to: • Warm themselves up • Have their own equipment • Never refuse sparring • Train at an intense level • Run in their own time away from the gym at least twice a week • Control and maintain their boxing weight
MANAGEMENT COACHES DIRECTORS AND ROLES
Head Coach Arthur Daly
Arthur Daly Director of Operations James Conway Managing Director and Finance Anne Burnett Director General Gary Elliott Chairman
CLUB COMMITTEE AND ROLES
Full Time Coach & Secretary James Conway
Mick Doran Gary Elliott James Conway Arthur Daly Anne Burnett Shelly Conway
President Chairman Hon & Comp Secretary, Full Coach Head Coach &Child Welfare Officer Funding officer & Club co-ordinator Events Volunteer
C L U B S TA F F Arthur Daly Head Coach & Child Welfare Officer Qualified Box Tutor Kieron Conway
Qualified Coach Sam Daly
Qualified Coach Leonard Fuller
Qualified Coach Ryan Conway
James Conway Full Coach, Treasurer, Deputy Child Welfare, Honorary & Competition Secretary Leonard Fuller
Qualified Coach
Kieron Conway Sam Daly Ryan Conway
Qualified Box Tutor Qualified Coach Qualified Coach
Boxers wear either red or blue protective head guards determined by which corner they are boxing from and gloves weighing 10 or 12 ounces depending on age and weight. Bouts are decided by ringside judges and the result is based on the number of punches that land in a ‘target area’.
O LY M P I C BOXING What is Olympic Boxing? Olympic-style boxing is a very different sport to the professional boxing most people are familiar with seeing on TV. The Olympic sport is often much faster and scoring is based around technique. It requires a great deal of technical skill and extremely high levels of fitness. Anyone who has ever tried their hand at sparring will tell you how hard it is to score points when your body is working that hard! Contrary to common misconception, there is no room for anger and aggression in a boxing bout and boxers must be calm and focused when they step into the ring.
Boxers are usually limited to three 3-minute rounds (four 2-minute rounds for female boxers), as opposed to 12 rounds in professional boxing meaning the focus is more on skill than endurance. The winner of the bout is the boxer with the most points, unless the referee stops the bout before the final bell. Scoring Boxing bouts take place with a referee inside the ring and three or more judges and a timekeeper sitting ringside. The referee has control of the bout, while the judges keep an individual tally of points which are added up at the end of each round. No matter what country the bout takes place in, the referee will only ever utter three words inside the ring; ‘Stop’, ‘Box’, or ‘Break’. What is a scoring punch? For a boxer to score points, he or she must hit the target area of the opponent with the knuckles of a closed glove, and with reasonable force.
DURATION OF ROUNDS FOR COMPETITION BOXERS COMPETITION BOXERS
ROUND DURATION
Skills/10 year old minor bouts
3 x 1 minute with 1 minute interval between rounds
School boy/girl (11 – 14 year olds)
Bouts 3 x 11⁄2 minute with 1 minute interval between rounds
Junior boy/girl (15 – 16 year olds)
Bouts 3 x 2 minute and 4 x 2 minute with 1 minute interval between rounds
Youth boys (17–18 year olds)
Bouts 3x2 minute, 4x2 minute, or 3x3 minute with 1 minute interval between rounds
Youth Girls (17 – 18 year olds)
Bouts 3 x 2 minute or 4 x 2 with 1 minute interval between rounds
Development Senior (18 – 40 year olds)
Bouts 3 x 2 minute, 4 x 2 minute or 3 x 3 minute with 1 minute interval between rounds
Elite Men (18 – 40 year olds)
Bouts 3 x 3 minute with 1 minute interval between rounds
Elite Women (18 – 40 year olds)
Bouts 3 x 3 minute with 1 minute interval between rounds
SCORING
Scoring Zones
Competitor in defensive guard
Punches to the arm do not score
FOULS • • • • • • • • • • • • • • • • • •
Hitting an opponent who is down Hitting below the belt Kicking with the knee Hitting on the back Butting Any blow on the back of the neck Hitting with the elbow Hitting with an open glove Pulling and hitting Holding and hitting Both competitors wrestling Hitting with the forearm Holding below the belt-line Ducking below the belt-line pressing with the forearm any use of the ropes Clenching with straight arms Holding opponents arms
Hitting below the belt Pressing with the forearm
Butting
Hitting an apponent who is down
KIT FOR SALE
Training Wrap £5 Competition Wrap £7
Vests £25 (registered boxers only)
Skipping Rope £5
Tracksuit £45
Gloves available starting at £20
Gum Shield £3
HAND WRAPPING
Hand wraps support the wrist and thumb and help protect the small bones and tendons in the hands which are especially prone to injury. It is a common misconception that wraps are to protect the skin on the knuckles. It is vital to protect your hands while punching‌‌...
WA R M U P
The right warm-up for boxing should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally WARM up the body. A well-designed basic warm-up • Start by increasing heart rate, body heat and blood flow. (When the body is warm muscles with dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuels more effectively. They also withstand loads better.) • Try jogging on the spot or around the gym, bursts of speed or sprinting, get sweating and out of breath. (This part of the warm-up should take 5-10 minutes) • Next, movement specific dynamic stretches should be performed that involve the hip, knee and ankle as well as all other joints Roughly one minute of each of the below should suffice 1. Straight leg march 2. Body weight squats 3. Heel flicks and High knees 4. Walking lunges 5. Torso rotations 6. Arm and wrist circles 7. Tuck jumps (This part a further 5-7 minutes)
To perform static stretches is fine, but they should not be held for ANY LONGER than 2-3 seconds max. The reason is your muscle fibres have an optimal length at which they can develop strength and power. If you stretch statically at the start of training you may stretch fibres past their optimal length, thus decreasing the capability of that muscle to perform to its fullest. This type of stretching also creates micro-tears in muscle, thus increasing chance of injury (This part should only be 1-2 minutes so the body doesn’t have chance to cool). Warm up should take between 12 & 20 minutes
COOL DOWN
Spend 5-10 minutes on low intensity activity, gentle jogging/ walking then around 20-30 seconds on each of the following stretches. Purpose being The stretches will keep you limber and prevent tightness, helping you avoid injury. Stretches during cooling down is a great way to increase flexibility. Muscles are still warm so low risk of injury and its low intensity as an activity so great for recovering heart-rate. (10-15 minutes)
GYM RULES
No bad language or abusive behaviour
Inform the coach of any illness or disability that needs to be taken into consideration
No smoking in or around premises
Do NOT bring valuable items to training
Help keep our gym tidy No chewing gum in the gym Encourage club members to be respectful Leave egos at homE Respect the coaches at all times
WELFARE AND SAFEGUARDING C H I L D P R O T E C T I O N S TAT E M E N T
Kings Heath Boxing Club acknowledges the duty of care to safeguard and promote the welfare of children and is committed to ensuring safeguarding practice reflects statutory responsibilities, government guidance and complies with best practice and England Boxing requirements. The policy recognises that the welfare and interests of children are paramount in all circumstances. It aims to ensure that regardless of age, gender, religion or beliefs, ethnicity, disability, sexual orientation or socio- economic background, all children Have a positive and enjoyable experience of sport at Kings Heath Boxing Club in a safe and child centred environment. Are protected from abuse whilst participating in Boxing or outside of the activity. Kings Heath Boxing Club acknowledges that some children, including disabled children and young people or those from ethnic minority communities, can be particularly vulnerable to abuse and we accept the responsibility to take reasonable and appropriate steps to ensure their welfare. As part of our safeguarding policy Kings Heath Boxing Club will promote and prioritise the safety and wellbeing of children and young people. We ensure everyone understands their roles and responsibilities in respect of safeguarding and is provided with appropriate learning opportunities to recognise, identify and respond to signs of abuse,
neglect and other safeguarding concerns relating to children and young people. We ensure appropriate action is taken in the event of incidents/concerns of abuse and support provided to the individual/s who raise or disclose the concern Kings Heath Boxing Club ensure that confidential, detailed and accurate records of all safeguarding concerns are maintained and securely stored. Kings Heath Boxing Club prevent the employment/ deployment of unsuitable individuals. We ensure robust safeguarding arrangements and procedures are in operation. The policy and procedures will be widely promoted and are mandatory for everyone involved with in Kings Heath Boxing Club. Failure to comply with the policy and procedures will be addressed without delay and may ultimately result in dismissal/ exclusion from the organisation. Monitoring The policy will be reviewed a year after development and then every three years, or in the following circumstances: Changes in legislation and/or government guidance As required by the Local Safeguarding Children Board, UK Sport and/or Home Country Sports
WELFARE AND WELFARE OFFICERS TITLE
NAME
TELEPHONE NUMBER
Club’s Welfare Officer
Arthur Daly
Home: 01604 758069 Mobile: 07757 482913
Deputy Welfare Officer
James Conway
Mobile: 07919 344305
Regional Welfare Officer
Steve Osbaldeson
Mobile: 07719 414875
The National Compliance Manager
Gordon Valentine
Office: 0114 223 5639 Mobile: 07590 600001
SAFEGUARDING IN CASES OF EMERGENCY SERVICE
TELEPHONE NUMBER
Children’s Social Care Services
999
Children’s Social Care Services ‘Out of hours’
01604 626938
Local Police ‘Out of hours’ Telephone number
101
Police, Ambulance and Fire Service
999
Your nearest ACCIDENT & EMERGENCY Department is located at: Northampton General Hospital, Cliftonville, Northampton, NN1 5BD Telephone number: 01604 634700
EMERGENCY ADVICE CAN BE OBTAINED FROM SERVICE
TELEPHONE NUMBER
The NSPCC HELP LINE [24 hours]
0808 800 5000
CHILDLINE
0800 11 11
The ENGLAND BOXING ‘BOX LINE’
0114 223 5639
Alternatively you can find invaluable help by visiting www.worriedneed2talk.org.uk
A MESSAGE TO ALL CHILDREN AND YOUNG PEOPLE WITHIN THIS CLUB
If you are, or believe you are being abused in any way and this includes harassment or bullying, you should speak to your coach, welfare officer or any adult you feel comfortable speaking to. If you feel you cannot speak to anyone within this club regarding this matter, you should contact any of the Welfare Officers at Divisional, Regional or National level their contact details are shown above and you will not be criticised for doing so. Alternatively – please contact the NSPCC Help Line also shown above.
DO NOT ALLOW ANY TYPE OF ABUSE TO GO UNREPORTED OR TO CONTINUE AGAINST YOU
SPEAK UP YOU WILL BE SUPPORTED
CHAMPIONS THIS COULD BE YOU! 2014 Eithan James Schoolboy Champion of England 2013 Reuben Arrowsmith Junior European Championship Bronze Medalist OF HONOUR ROLL
2018 Simran Kaur Youth Champion of England 2017 Eithan James Youth Commonwealth Games Gold Medalist 2017 Eithan James Youth Champion of Great Britain 2017 Ben Vaughan Youth Champion of England 2017 Eithan James Youth Champion of England 2016 Adam Elliott Senior Development Champion of England 2016 Eithan James Junior European Championship Silver Medalist 2016 Oliver James Schoolboy Champion of England 2016 Eithan James Junior Champion of Great Britain 2016 Eithan James Junior Champion of England 2015 Eithan James NABGC Class A Champion of Great Britain 2015 Ben Vaughan Junior Champion of Great Britain (Boxer of Tournament 2015 Ben Vaughan Junior Champion of England 2015 Eithan James Junior Cadet Champion of England 2015 Kyle Mason Junior Cadet Champion of England 2014 Ben Vaughan Junior Cadet Champion of England
2013 Connor Hanifinn Schoolboy Champion of England 2012 Reuben Arrowsmith Junior Champion of Great Britain 2012 Ben Vaughan Schoolboy Champion of Great Britain 2012 Reuben Arrowsmith Junior Champion of England 2012 Ben Vaughan Schoolboy Champion of England 2011 Reuben Arrowsmith Junior Champion of Great Britain 2011 Reuben Arrowsmith Junior Champion of England 2010 Chantelle Cameron Female Elite Champion of England 2010 Reuben Arrowsmith Schoolboy Champion of England 2009 Matthew Lee Junior Novice Champion of England 2008 Jimmy Singh Junior Champion of England OVER 150 AREA CHAMPIONS AND BOX CUP WINNERS SINCE 2008 AND GAINING OVER 75 INTERNATIONAL APPEARANCES FOR ENGLAND IN THAT TIME
CLUB HONOURS
NORTHAMPTONSHIRE COMMUNITY CLUB OF THE YEAR AWARD 2017
HARINGEY BOX CUP BEST TEAM 2017
NUTRITION Focus on three regular meals and two healthy snacks across the day. A healthy, well-balanced diet is the optimal choice for maximising your performance. Feed your body the energy it needs to meet the demands of training and you will perform at your best, get the most out of training, and recover fast. Here are some tips to get you started: • Reduce high fat and fast foods which often contain unhealthy ‘saturated’ fats • Include protein such as lean meat, low fat milk and yogurt, nuts and seeds • Include a variety of carbohydrates such as rice, pasta, fruit and vegetables • In the evenings, reduce the amount of ‘heavier’ carbohydrate foods such as pasta, rice and potatoes and increase ‘lighter’ carbohydrates such as fresh steamed or boiled vegetables • Finally, don’t skip meals! Focus on three regular meals and two healthy snacks across the day.See the table (over) for ideas on what to eat and when Remember, nutrition doesn’t have to be complicated, small and simple changes can have a huge impact. Reading food labels is a great way to become familiar with what goes on your plate. Look at the ‘per 100g’ column when comparing foods, as serving sizes can vary between products. Also look out for low fat options containing less than 3g of fat per 100g and eat natural sources of carbohydrate such as grains, fruits and vegetables, rice and pasta. Products labeled ‘unsweetened’ or ‘no added sugar’ also make good choices.When competing at the highest level, those who take shortcuts in their diet or lose too much weight in a short period of time risk their health and performance.
We enforce strict weight targets of no more than 5% of boxers’ weight categories all year round, with boxers bringing their weight down through only small changes in diet and training from 5% down to competition weight over a period of 5 – 6 weeks. This ensures we have well fuelled, fit and healthy athletes achieving peak condition when it counts. Controlled weight loss reduces the need for drastic measures. Hydration is also important. Next time your t-shirt is soaked in sweat, stop and ask yourself; am I hydrated? Replacing essential fluids and electrolytes to stay hydrated is a key factor in performance. Boxing in a dehydrated state can reduce both your mental and physical performance. Ideally, start training wellhydrated and sip fluids during your rest periods, such as water. An easy way to monitor your hydration status is by checking your urine colour; aim for pale not dark. Look to introduce some of these simple tips into your own training plan to improve your health and optimise your boxing performance. TOP TIPS • Focus on healthy eating - include natural carbohydrates (rice, pasta, fruits & vegetables), protein (lean meat and fish) and small servings of ‘healthy’ fats (low fat dairy products, olive oil, avocado) • Always stay hydrated • Aim to maintain weight across the long-term (stay within 4-5% of competition weight) • Don’t attempt to lose weight rapidly – it is dangerous and will affect both your health and performance
MEAL GUIDE & FOOD EXAMPLES
MEAL
NUTRIENT FOCUS
BREAKFAST Carbohydrate, Protein & ‘healthy’ fats
FOOD EXAMPLE Cereal, fruit, toast, poached eggs, low fat milk and yoghurt
LUNCH
Carbohydrate, Protein & ‘healthy’ fats
Pasta, rice, bread, salad, lean meat, tuna
DINNER
Carbohydrates, protein
Vegetables, fruit, cous cous, fish, chicken
SNACKS BEFORE TRAINING AFTER TRAINING
Carbohydrate
Fruit, jam sandwich, bagel, jaffa cakes, Lucozade Sport Body Fuel Bar
Carbohydrate, Protein
Fruit, dried fruit, cereal, Sport Recovery Bar, nuts, seeds, low fat milkshake
COMPETITION WEIGHT
WALKING AROUND WEIGHT - YOUR WEIGHT SHOULD NOT BE HIGHER THAN THIS
45kg - 48kg
50.4kg
51kg
53.6kg
54kg
56.7kg
57kg
59.7kg
60kg
62.8kg
64kg
66.9kg
69kg
72kg
75kg
78kg
80kg
83.1kg
COMPETITION WEIGHT
WALKING AROUND WEIGHT - YOUR WEIGHT SHOULD NOT BE HIGHER THAN THIS
49kg
51.5kg
52kg
54.6kg
56kg
58.7kg
60kg
62.8kg
64kg
66.9kg
69kg
72kg
75kg
78kg
81kg
84.1kg
91kg
94.3kg
BOXING CLUB
BOXING CLUB SESSION TIMES MONDAY, TUESDAY, THURSDAY & FRIDAY BEGINNERS/RECREATIONAL BOXERS (6-16 years of age) 4:45pm – 5:45pm SCHOOLBOY/JUNIOR BOXERS (11-16 years of age) 5:30pm – 7pm YOUTH/ELITE BOXERS (16+ years of age) 7pm – 9pm (warm up starts 6:45pm) WEDNESDAY 1 - 1 TRAINING AVAILABLE Speak to Arthur or James Also occasional sparring sessions SUNDAY 10am – 12:15pm REGISTERED BOXERS OR INVITATION, SUBJECT TO CHAMPIONSHIPS Subs payment £7 for the week or £2.50 per session (weekly payments run Monday/ Tuesday – Sunday, not Thursday – Thursday etc.)
CODE OF CONDUCT COACHES AND VOLUNTEERS • Always work in an open environment and encourage open communication • Always ensure that you do not spend excessive amounts of time alone with a child away from others • Always treat Children and Young People equally, affording respect and dignity • Always put the welfare of each Child or Young Person first, before winning or achieving goals • Always recognise the developmental capacity of the child and do not push them against their will or train them excessively • Always maintain a safe and appropriate distance with athletes for example, it is not appropriate for adults to have an intimate relationship with a Child or Young Person • Always seek to build balanced relationships based on mutual trust which empowers Children and Young People to share in the decision making process • Always make sport fun, enjoyable and promote fair play • Always ensure that if any form of manual physical support is required, it is provided openly and according to guidelines provided by the Coach Education Program. • Care is needed, as it is difficult to maintain hand positions when a Child or Young Person is constantly moving in training • Always keep up to date with technical skills, qualifications and insurance in sport • Always ensure that you have details of a child’s medical needs if any, whilst the child or young person is under your supervision
• Always remember that you are a ‘role model’ and never condone the use of any performance enhancing drugs • Always ensure that appropriate seat restraints are used when traveling with children and young people • Never invite a child or young person to your home without a parent, guardian or appropriate adult present • Always ensure that at tournaments or residential events, adults do not invite children into their rooms; • Always be an excellent role model, do not use foul or inappropriate language in the company of Children and Young People • Always give enthusiastic and constructive feedback rather than negative criticism • Always keep a written record of any injury that occurs, along with the details of any treatment given • At tournaments, dissent towards officials / results will not be tolerated • Coaches should at all times be respectful to officials – if legitimate complaint is justified it should be aired in a dignified manner away from public gaze and in the absence of athletes
CODE OF CONDUCT PARENTS AND SPECTATORS • Drop and collect children on time, you have the responsibility for safe transportation to and from the club • Do not enter the gym unless asked to - stay in the viewing area • Respect officials decisions • Applaud effort • Let the coaches do their job • Never criticise • Co-operate with coaches, officials and doctors • Never place undue pressure on children to perform
Contact James Conway e: james.khabc@live.co.uk m: 07919 344305 Kings Heath Boxing Club North Oval Kings Heath Northampton, NN5 7LN #KHBC08 www.facebook.com/Kings-Heath-Boxing-Club
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