2014 Masters Competition Guide
President’s Welcome Welcome to the 2014 Netball NSW Masters Event. Netball NSW would like to acknowledge the support of the Australian College of Physical Education (ACPE) who have again come on board as the Major Partner of the Netball NSW Masters. Now in its fifth year, the Netball NSW Masters encapsulates what we love about grassroots netball. Whilst there is a true competitive spirit on court, it’s done so with a large helping of fun and friendship, with everyone coming together to enjoy each other’s company, swap stories and end the year on a high. We sincerely thank Shoalhaven Netball Association for hosting this year’s Masters. To Kathy Rembisz, we send you, your Committee and team of volunteers a huge thank you for all the work undertaken in the lead-up to the event and for the many hours that will be put in over the course of the weekend. A special thank you to Shoalhaven City Council for their support of grassroots netball in the region and of this weekend’s Netball NSW Masters.
To our hard working Committees and the Staff of Netball NSW we are thankful for your tireless commitment to the sport in this State. The Netball NSW Masters is just one of many competitions the governing body runs throughout the year and the standard by which each is delivered is a credit to all involved. If you are part of the 33 teams attending this year’s event, I have no doubt that you are going to enjoy making new friends, renewing old friendships and revelling in the hospitality and festivities of the weekend. Thank you for your continued contribution to netball in NSW and have a fabulous time at this year’s Masters.
Wendy Archer AM President Netball NSW
Our Partners Netball NSW Major Event Partners
NSW Swifts Partners
Principal Partner State League Region One
Regional State League
Northern Inland, West/Central West, Riverina
Night Inter District
Masters Competition
Supplier, Team & Community Partners
Team Partners
Official Charity Partner
Page 2
Premier Partners
Major Partners
2014 Netball NSW Masters Competition Guide
Proud Partner
Official Charity Partner
Merchandising Partner
Netball NSW Masters Previous Results: 2010 – 2013 Over 35 (Competitive) 2013 2012 2011 2010
Gold Hastings 35s Mind over Matter Baulkham Hills Sports Club BHSNA
Silver Bronze Sutton Forest Mark Hotel Illusions Hastings Valley Young at Heart Bundys Hills Angels PSNA Dolphins Comets 1
Over 35 (Social) 2013 2012 2011 2010
Gold Shoalies 35s * Only One Over 35 Division Southern Highlands Hills Angels
Silver Bronze Hills Angels Toshiba Toshiba Carlo
Parkes TBS Angels
Over 40 Gold 2013 Junction Hotel in Motion 2012 Hastings Valley 2011 Commodores 2010 Commodores
Silver Bronze Over the Hills Bankstown City Ladies Water Dynamics Seaview Euro Seaview Comets
Over 45 2013 2012 2011 2010
Gold FSAD Angels Over the Hills Over the Hills Master Blasters
Silver Bronze Shoalies Hastings 45s Bankstown City Bankstown City
Established 1917
SCORE A DREAM CAREER IN SPORT
Tigers Comets
Alison Lovat Bachelor of Sports Business, 2011
If you are passionate about a career in sport, dance or fitness, find out how ACPE can help you achieve your dream career.
Visit acpe.edu.au/masters PROUD SPONSORS OF
20876A.09.14
2014 Netball NSW Masters Competition Guide
Page 3
Netball NSW Masters
Social Function The Netball NSW Masters Social Function is your chance to catch up with new and old friends while kicking up your heels away from the netball court.
JOIN US FOR DINNER A complimentary buffet dinner is provided to our Social Function guests. A cash bar will also be available.
The Netball NSW Masters Social function is a FREE event open to competitors and Team Officials/ Umpire. Tickets priced at $35 per head for Family and Friends aged 18 years or over can be purchased in advance by completing the online form at netballnsw.com.
Please note that Bomaderry Bowling Club is a licensed venue – no alcohol will be permitted to be brought onto the premises. Club dress and sign in regulations apply.
All tickets, including complementary, for the Social Function must be pre-ordered by completing the form online at netballnsw.com. For catering reasons, the cut-off date is: 5pm on Friday 10 October.
ENTRY TO SOCIAL FUNCTION Tickets are required. A Netball NSW staff member will be at the door to welcome you to the function and collect your tickets. No person without a valid ticket will be allowed to enter the Social function.
NETBALL NSW SOCIAL FUNCTION DETAILS Date: Saturday 18 October 2014 Time: 6.00pm to 10.00pm Venue: Bomaderry Bowling Club 154 Meroo Road, Bomaderry 2541
Medical Information HOSPITAL
CHEMISTS
DENTIST
Shoalhaven District Memorial Hospital 2 Shoalhaven Street Nowra NSW 2541 Phone: 02 4421 3111
Terry White Chemist East Street Shop 12, Stockland Nowra (near Kmart) Nowra NSW 2541 (02) 4421 3166 Opening Hours: Friday: 9am – 5.30pm Saturday: 9am – 4pm Sunday: 9am – 4pm
Shoalhaven Dental surgery & Implant Centre 2/138 Junction Street Nowra NSW 2541 02 4423 2065 Opening Hours Mon-Fri: 8:30am – 5pm
MEDICAL CENTRE Worrigee Medical Centre 53 Isa Road Worrigee NSW 2540 02 4421 6199 Opening Hours: Friday: 8.30am – 6pm Saturday: 12pm – 10pm Sunday: 10am – 8pm
CHEMISTS Priceline Pharmacy Nowra 102 Junction Street Nowra NSW 2541 (02) 4423 2393 Opening Hours: Friday: 8.45am – 5.40pm Saturday: 8.45am – 7pm Sunday: 8.45am – 7pm
Page 4
2014 Netball NSW Masters Competition Guide
2014 NETBALL NSW MASTERS
FIXTURE AND RESULTS
In 2014, the New South Wales netball community will be able to access the 2014 Netball NSW Masters fixture and results online via the 2014 Netball NSW Masters page at netballnsw.com. A key function of the new Netball NSW website launched in November 2013 is its mobile and tablet compatibility. While results will be entered during the two-day event, please note that 2014 Netball NSW Masters results aren’t official until they are checked and verified at the completion of each day’s play, and further changes could be made by Netball NSW after the conclusion of the competition. netballnsw.com is the ultimate source for all things netball in the State of New South Wales. Go online today and check out the latest news and information on Netball NSW Courses and Workshops, Netball NSW High Performance Pathways, MyNetball, ANZ NetSetGO, Community Engagement Programs, Netball NSW competitions, event and much much more.
ATMOSPHERE
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nswswifts.com.au 2014 Netball NSW Masters Competition Guide
Page 5
Parking Old Courts
Court Layout - Shoalhaven Netball Association
1
2
3
4
5
6
Warm Up Courts
Team Tents
Team Tents
(Teams to supply own tent)
Park Road
Page 6
2014 Netball NSW Masters Competition Guide
John Purcell Way
Parking
Ambulance Access
Event Control Umpire Control Canteen Toilets
Competition Courts
13 20 21
14 19 22
15 18 23
17 24
Team Tents
(Teams to supply own tent)
16
(Teams to supply own tent)
2014 Netball NSW Masters Competition Guide
Page 7
R1
R2
R3
Visit www.netballnsw.com for results
Opposition R4
R5
Division:_________________________
R6
R7
R8
R9
R10
Team name:_________________________
2014 Netball NSW Masters Score Sheet
R11
R12
Points
2014 Netball NSW Masters - Fixture by Round SATURDAY 18 OCTOBER Round Div
Date
1
35s Social
18 Oct 14
Magic Mixture
vs
Bye
35s Social
18 Oct 14
Sapphires
vs
Savvy Gong
Court 13
35s Social
18 Oct 14
Mt Druitt
vs
Medowie Mocktails
Court 15
35s Social
18 Oct 14
Hastings Panthers
vs
Gerberas
Court 19
35s Social
18 Oct 14
Oakhill
vs
Toshiba
Court 20
35s Social
18 Oct 14
Deen City
vs
Shoalies 35s
Court 21
40/45s Comp
18 Oct 14
Hastings 40s
vs
Over the Hills 45s
Court 17
40/45s Comp
18 Oct 14
Sutton Forest 40s
vs
Bankstown City Ladies 45s
Court 23
40/45s Comp
18 Oct 14
Junction Hotel in Motion 40s
vs
Blayney 40s
Court 24
35s Comp
18 Oct 14
Zaaps
vs
Bye
35s Comp
18 Oct 14
Eurobodalla
vs
Starlights Netball Club
Court 13
35s Comp
18 Oct 14
Bankstown City Ladies 35s
vs
St George
Court 15
35s Comp
18 Oct 14
HCP Slick Chicks
vs
Comets
Court 19
35s Comp
18 Oct 14
Hastings 35s
vs
Scone RSL
Court 21
40s Social
18 Oct 14
Saunders Motor Group
vs
Oakhill 40s
Court 20
40s Social
18 Oct 14
Captivas
vs
Scots
Court 17
40s Social
18 Oct 14
Hastings Saints
vs
Shoalies 40s
Court 23
40s Social
18 Oct 14
Angels
vs
Shoalhaven Mums & Mates
Court 24
35s Social
18 Oct 14
Bye
vs
Deen City
35s Social
18 Oct 14
Savvy Gong
vs
Magic Mixture
Court 13
35s Social
18 Oct 14
Medowie Mocktails
vs
Sapphires
Court 15
35s Social
18 Oct 14
Gerberas
vs
Mt Druitt
Court 19
35s Social
18 Oct 14
Toshiba
vs
Hastings Panthers
Court 20
35s Social
18 Oct 14
Shoalies 35s
vs
Oakhill
Court 21
40/45s Comp
18 Oct 14
Bankstown City Ladies 45s
vs
Hastings 40s
Court 17
40/45s Comp
18 Oct 14
Blayney 40s
vs
Sutton Forest 40s
Court 23
40/45s Comp
18 Oct 14
Over the Hills 45s
vs
Junction Hotel in Motion 40s
Court 24
35s Comp
18 Oct 14
Bye
vs
Hastings 35s
35s Comp
18 Oct 14
Starlights Netball Club
vs
Zaaps
Court 13
35s Comp
18 Oct 14
St George
vs
Eurobodalla
Court 15
35s Comp
18 Oct 14
Comets
vs
Bankstown City Ladies 35s
Court 19
35s Comp
18 Oct 14
Scone RSL
vs
HCP Slick Chicks
Court 21
40s Social
18 Oct 14
Scots
vs
Saunders Motor Group
Court 17
40s Social
18 Oct 14
Shoalies 40s
vs
Captivas
Court 20
40s Social
18 Oct 14
Shoalhaven Mums & Mates
vs
Hastings Saints
Court 23
40s Social
18 Oct 14
Oakhill 40s
vs
Angels
Court 24
2
3
4
Page 8
Home
2014 Netball NSW Masters Competition Guide
Away
Court
Round Div
Date
5
35s Social
18 Oct 14
Magic Mixture
vs
Medowie Mocktails
Court 13
35s Social
18 Oct 14
Sapphires
vs
Gerberas
Court 15
35s Social
18 Oct 14
Mt Druitt
vs
Toshiba
Court 19
35s Social
18 Oct 14
Hastings Panthers
vs
Shoalies 35s
Court 20
35s Social
18 Oct 14
Oakhill
vs
Deen City
Court 21
35s Social
18 Oct 14
Savvy Gong
vs
Bye
40/45s Comp
18 Oct 14
Hastings 40s
vs
Blayney 40s
Court 17
40/45s Comp
18 Oct 14
Sutton Forest 40s
vs
Junction Hotel in Motion 40s
Court 23
40/45s Comp
18 Oct 14
Bankstown City Ladies 45s
vs
Over the Hills 45s
Court 24
35s Comp
18 Oct 14
Zaaps
vs
St George
Court 13
35s Comp
18 Oct 14
Eurobodalla
vs
Comets
Court 15
35s Comp
18 Oct 14
Bankstown City Ladies 35s
vs
Scone RSL
Court 19
35s Comp
18 Oct 14
HCP Slick Chicks
vs
Hastings 35s
Court 21
35s Comp
18 Oct 14
Starlights Netball Club
vs
Bye
40s Social
18 Oct 14
Saunders Motor Group
vs
Shoalies 40s
Court 17
40s Social
18 Oct 14
Captivas
vs
Shoalhaven Mums & Mates
Court 20
40s Social
18 Oct 14
Hastings Saints
vs
Angels
Court 23
40s Social
18 Oct 14
Scots
vs
Oakhill 40s
Court 24
35s Social
18 Oct 14
Bye
vs
Oakhill
35s Social
18 Oct 14
Gerberas
vs
Magic Mixture
Court 13
35s Social
18 Oct 14
Toshiba
vs
Sapphires
Court 15
35s Social
18 Oct 14
Shoalies 35s
vs
Mt Druitt
Court 19
35s Social
18 Oct 14
Deen City
vs
Hastings Panthers
Court 20
35s Social
18 Oct 14
Savvy Gong
vs
Medowie Mocktails
Court 21
35s Comp
18 Oct 14
Bye
vs
HCP Slick Chicks
35s Comp
18 Oct 14
Comets
vs
Zaaps
Court 13
35s Comp
18 Oct 14
Scone RSL
vs
Eurobodalla
Court 15
35s Comp
18 Oct 14
Hastings 35s
vs
Bankstown City Ladies 35s
Court 19
35s Comp
18 Oct 14
Starlights Netball Club
vs
St George
Court 21
40s Social
18 Oct 14
Shoalhaven Mums & Mates
vs
Saunders Motor Group
Court 17
40s Social
18 Oct 14
Angels
vs
Captivas
Court 20
40s Social
18 Oct 14
Oakhill 40s
vs
Hastings Saints
Court 23
40s Social
18 Oct 14
Scots
vs
Shoalies 40s
Court 24
6
7
8
Home
Away
Court
Netball NSW Masters – Key Timings Saturday 18 October Round 1 commences at 9am Sunday 19 October Round 12 commences at 9:30am Match Durations 2 x 12 minute halves plus 3 minute half time + 3 minutes between rounds = 30 minutes
2014 Netball NSW Masters Competition Guide
Page 9
Round Div
Date
9
35s Social
18 Oct 14
Magic Mixture
35s Social
18 Oct 14
35s Social
18 Oct 14
35s Social
10
11
Home
Away
Court
vs
Toshiba
Court 13
Sapphires
vs
Shoalies 35s
Court 15
Mt Druitt
vs
Deen City
Court 19
18 Oct 14
Hastings Panthers
vs
Oakhill
Court 20
35s Social
18 Oct 14
Gerberas
vs
Savvy Gong
Court 21
35s Social
18 Oct 14
Medowie Mocktails
vs
Bye
40/45s Comp
18 Oct 14
Junction Hotel in Motion 40s
vs
Hastings 40s
Court 17
40/45s Comp
18 Oct 14
Over the Hills 45s
vs
Sutton Forest 40s
Court 23
40/45s Comp
18 Oct 14
Bankstown City Ladies 45s
vs
Blayney 40s
Court 24
35s Comp
18 Oct 14
Zaaps
vs
Scone RSL
Court 13
35s Comp
18 Oct 14
Eurobodalla
vs
Hastings 35s
Court 15
35s Comp
18 Oct 14
Bankstown City Ladies 35s
vs
HCP Slick Chicks
Court 19
35s Comp
18 Oct 14
Comets
vs
Starlights Netball Club
Court 21
35s Comp
18 Oct 14
St George
vs
Bye
40s Social
18 Oct 14
Saunders Motor Group
vs
Angels
Court 17
40s Social
18 Oct 14
Captivas
vs
Hastings Saints
Court 20
40s Social
18 Oct 14
Shoalhaven Mums & Mates
vs
Scots
Court 23
40s Social
18 Oct 14
Shoalies 40s
vs
Oakhill 40s
Court 24
35s Social
18 Oct 14
Bye
vs
Hastings Panthers
35s Social
18 Oct 14
Shoalies 35s
vs
Magic Mixture
Court 13
35s Social
18 Oct 14
Deen City
vs
Sapphires
Court 15
35s Social
18 Oct 14
Oakhill
vs
Mt Druitt
Court 19
35s Social
18 Oct 14
Savvy Gong
vs
Toshiba
Court 20
35s Social
18 Oct 14
Medowie Mocktails
vs
Gerberas
Court 21
40/45s Comp
18 Oct 14
Hastings 40s
vs
Sutton Forest 40s
Court 17
40/45s Comp
18 Oct 14
Junction Hotel in Motion 40s
vs
Bankstown City Ladies 45s
Court 23
40/45s Comp
18 Oct 14
Blayney 40s
vs
Over the Hills 45s
Court 24
35s Social
19 Oct 14
Magic Mixture
vs
Deen City
Court 13
35s Social
19 Oct 14
Sapphires
vs
Oakhill
Court 15
35s Social
19 Oct 14
Mt Druitt
vs
Hastings Panthers
Court 19
35s Social
19 Oct 14
Shoalies 35s
vs
Savvy Gong
Court 20
35s Social
19 Oct 14
Toshiba
vs
Medowie Mocktails
Court 21
35s Social
19 Oct 14
Gerberas
vs
Bye
40/45s Comp
19 Oct 14
Over the Hills 45s
vs
Hastings 40s
Court 17
40/45s Comp
19 Oct 14
Bankstown City Ladies 45s
vs
Sutton Forest 40s
Court 23
40/45s Comp
19 Oct 14
Blayney 40s
vs
Junction Hotel in Motion 40s
Court 24
SUNDAY 19 OCTOBER 12
Page 10
2014 Netball NSW Masters Competition Guide
Round Div
Date
13
35s Comp
19 Oct 14
35s Comp 35s Comp
14
15
16
Home
Away
Court
Bye
vs
Bankstown City Ladies 35s
19 Oct 14
Hastings 35s
vs
Zaaps
Court 13
19 Oct 14
HCP Slick Chicks
vs
Eurobodalla
Court 15
35s Comp
19 Oct 14
Starlights Netball Club
vs
Scone RSL
Court 19
35s Comp
19 Oct 14
St George
vs
Comets
Court 21
40s Social
19 Oct 14
Hastings Saints
vs
Saunders Motor Group
Court 17
40s Social
19 Oct 14
Oakhill 40s
vs
Captivas
Court 20
40s Social
19 Oct 14
Scots
vs
Angels
Court 23
40s Social
19 Oct 14
Shoalies 40s
vs
Shoalhaven Mums & Mates
Court 24
35s Social
19 Oct 14
Bye
vs
Mt Druitt
35s Social
19 Oct 14
Oakhill
vs
Magic Mixture
Court 13
35s Social
19 Oct 14
Hastings Panthers
vs
Sapphires
Court 15
35s Social
19 Oct 14
Savvy Gong
vs
Deen City
Court 19
35s Social
19 Oct 14
Medowie Mocktails
vs
Shoalies 35s
Court 20
35s Social
19 Oct 14
Gerberas
vs
Toshiba
Court 21
40/45s Comp
19 Oct 14
Hastings 40s
vs
Bankstown City Ladies 45s
Court 17
40/45s Comp
19 Oct 14
Sutton Forest 40s
vs
Blayney 40s
Court 23
40/45s Comp
19 Oct 14
Junction Hotel in Motion 40s
vs
Over the Hills 45s
Court 24
35s Comp
19 Oct 14
Zaaps
vs
HCP Slick Chicks
Court 13
35s Comp
19 Oct 14
Eurobodalla
vs
Bankstown City Ladies 35s
Court 15
35s Comp
19 Oct 14
Hastings 35s
vs
Starlights Netball Club
Court 19
35s Comp
19 Oct 14
Scone RSL
vs
St George
Court 21
35s Comp
19 Oct 14
Comets
vs
Bye
40s Social
19 Oct 14
Saunders Motor Group
vs
Captivas
Court 17
40s Social
19 Oct 14
Hastings Saints
vs
Scots
Court 20
40s Social
19 Oct 14
Angels
vs
Shoalies 40s
Court 23
40s Social
19 Oct 14
Shoalhaven Mums & Mates
vs
Oakhill 40s
Court 24
35s Social
19 Oct 14
Magic Mixture
vs
Hastings Panthers
Court 13
35s Social
19 Oct 14
Sapphires
vs
Mt Druitt
Court 15
35s Social
19 Oct 14
Oakhill
vs
Savvy Gong
Court 19
35s Social
19 Oct 14
Deen City
vs
Medowie Mocktails
Court 20
35s Social
19 Oct 14
Shoalies 35s
vs
Gerberas
Court 21
35s Social
19 Oct 14
Toshiba
vs
Bye
40/45s Comp
19 Oct 14
Blayney 40s
vs
Hastings 40s
Court 17
40/45s Comp
19 Oct 14
Junction Hotel in Motion 40s
vs
Sutton Forest 40s
Court 23
40/45s Comp
19 Oct 14
Over the Hills 45s
vs
Bankstown City Ladies 45s
Court 24
2014 Netball NSW Masters Competition Guide
Page 11
Round Div
Date
17
35s Comp
19 Oct 14
Bye
vs
35s Comp
19 Oct 14
Bankstown City Ladies 35s
vs
Zaaps
Court 13
35s Comp
19 Oct 14
Starlights Netball Club
vs
HCP Slick Chicks
Court 15
35s Comp
19 Oct 14
St George
vs
Hastings 35s
Court 19
35s Comp
19 Oct 14
Comets
vs
Scone RSL
Court 21
40s Social
19 Oct 14
Ladder Position 8
vs
Ladder Position 4
Court 17
40s Social
19 Oct 14
Ladder Position 3
vs
Ladder Position 7
Court 20
40s Social
19 Oct 14
Ladder Position 2
vs
Ladder Position 5
Court 23
40s Social
19 Oct 14
Ladder Position 1
vs
Ladder Position 6
Court 24
35s Social
19 Oct 14
Bye
vs
Sapphires
35s Social
19 Oct 14
Mt Druitt
vs
Magic Mixture
Court 13
35s Social
19 Oct 14
Savvy Gong
vs
Hastings Panthers
Court 15
35s Social
19 Oct 14
Medowie Mocktails
vs
Oakhill
Court 19
35s Social
19 Oct 14
Gerberas
vs
Deen City
Court 20
35s Social
19 Oct 14
Toshiba
vs
Shoalies 35s
Court 21
40/45s Comp
19 Oct 14
Hastings 40s
vs
Junction Hotel in Motion 40s
Court 17
40/45s Comp
19 Oct 14
Sutton Forest 40s
vs
Over the Hills 45s
Court 23
40/45s Comp
19 Oct 14
Blayney 40s
vs
Bankstown City Ladies 45s
Court 24
35s Comp
19 Oct 14
Zaaps
vs
Eurobodalla
Court 13
35s Comp
19 Oct 14
Bankstown City Ladies 35s
vs
Starlights Netball Club
Court 15
35s Comp
19 Oct 14
HCP Slick Chicks
vs
St George
Court 19
35s Comp
19 Oct 14
Hastings 35s
vs
Comets
Court 21
35s Comp
19 Oct 14
Scone RSL
vs
Bye
40s Social
19 Oct 14
Ladder Position 1
vs
Ladder Position 5
Court 17
40s Social
19 Oct 14
Ladder Position 2
vs
Ladder Position 6
Court 20
40s Social
19 Oct 14
Ladder Position 3
vs
Ladder Position 8
Court 23
40s Social
19 Oct 14
Ladder Position 4
vs
Ladder Position 7
Court 24
35s Social
19 Oct 14
Magic Mixture
vs
Sapphires
Court 13
35s Social
19 Oct 14
Mt Druitt
vs
Savvy Gong
Court 15
35s Social
19 Oct 14
Hastings Panthers
vs
Medowie Mocktails
Court 19
35s Social
19 Oct 14
Oakhill
vs
Gerberas
Court 20
35s Social
19 Oct 14
Deen City
vs
Toshiba
Court 21
35s Social
19 Oct 14
Shoalies 35s
vs
Bye
40/45s Comp
19 Oct 14
Sutton Forest 40s
vs
Hastings 40s
Court 17
40/45s Comp
19 Oct 14
Bankstown City Ladies 45s
vs
Junction Hotel in Motion 40s
Court 23
40/45s Comp
19 Oct 14
Over the Hills 45s
vs
Blayney 40s
Court 24
18
19
20
Page 12
Home
2014 Netball NSW Masters Competition Guide
Away
Court
Eurobodalla
Notes
2014 Netball NSW Masters Competition Guide
Page 13
Notes
Page 14
2014 Netball NSW Masters Competition Guide
Notes
2014 Netball NSW Masters Competition Guide
Page 15
Established 1917
ACPE TiPs for kEEPing EnErgy lEvEls uP Both aerobic and anaerobic energy systems are used during training which means both recreational and elite players require endurance, strength, speed, agility and ball-handling skills. Not only do some sports require high intensity movements but also concentration and fast-decision making skills too. These skills rely on your hydration as well as your energy levels.
So how do you keep your energy levels up for optimum performance? It’s important to eat a diet that has adequate amounts of carbohydrate – this will make sure your stored energy is topped up! A healthy balanced diet will also help keep you firing both on and off the court. Include plenty of fresh fruits, vegetables, wholegrain breads and cereals, legumes, almonds, lean meat/chicken/fish and dairy foods. Try not to over-do it with foods that are high in fat, sugar or overly processed, as these can leave you feeling flat and fatigued.
What can I eat before training or competing in a game? A low-fat, carbohydrate meal around two to four hours before training is ideal. These can include pasta, rice or noodles together with fluid followed by a snack such as a muesli bar or fruit an hour or so before. Some yummy examples include breakfast cereal with low fat milk, canned spaghetti on toast or even a toasted ham and tomato sandwich. Plenty of fluid should be consumed during a game. Water and sports drinks are really good options. Some players may need extra carbohydrate, such as carbohydrate gels, fruit or a muesli bar at half-time.
So once my training is complete, are recovery snacks and meals important for me? Yes they are! Within thirty minutes of finishing a game or training session, you should have a recovery snack. These should contain carbohydrates, protein for muscle repair and plenty of fluid to replace loss of fluids. Some delicious snacks include fruit salad or even soup with a bread roll and a slice of cheese. After having a snack, a more substantial meal should be eaten within the next three to four hours. Examples include pasta with low fat bolognaise sauce, grilled chicken breast with vegetables or a Thai noodle salad with lean beef.
Proud Sponsors of
acpe.edu.au Page 16
2014 Netball NSW Masters Competition Guide 17281A.10.13
Established 1917
ACPE wArm-uP TiPs Did you know that warming up helps your body prepare itself for exercise both mentally and physically, and reduces the chance of injury? Warm up exercises are a way of adequately preparing your body for strenuous activity such as netball. A warm-up should increase your body temperature. When your muscles are warm, they will contract and relax faster and more forcefully, which will improve both your speed and your strength. In preparation for a netball game, warm up exercises including dynamic stretches focusing on your fingers, wrists, shoulders, neck, back, hips, knees and ankles. These encourage blood flow directly to the areas of your body that need energy so you perform at your best! By targeting muscles and replicating actions you would use in a game, this will help reduce muscle tension by increasing your flexibility. A warm up session only needs to be around ten minutes. So begin with low intensity activities such as jogging on the spot or side steps and stride outs for three to five minutes followed by five minutes of stretching exercises such as passing and catching. After the game, don’t forget cool down exercises! Select the major muscle groups you used and stretch them through their full range of movement. Try and hold each stretch for around twenty to thirty seconds and make sure to stretch gently and slowly. Some of the major muscle groups to stretch prior and following activity:
Gastrocnemius (calf)
Gluteals/Piriformis
Soleus (calf)
Iliotibial Band
Hamstrings
Triceps
Quadriceps
Groin
Pects
Levator Scapulae
You need to help your body slow down and most importantly, recover. This will help prevent the build-up of lactic acid, which causes muscle stiffness and soreness. Be sure to do both warm up and cool down exercises the next time you play. It only takes ten to fifteen minutes but the benefits are long term.
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ACPE TiPs for kEEPing hydrATEd During exercise, muscles produce heat and blood flow to the skin increases as the body tries to cool itself down through sweating. Therefore good hydration is essential for sustained performance. You should have a hydration plan that includes water and electrolytes which will be appropriate for the intensity and duration of your game. You should avoid caffeinated and energy drinks before, during or after exercise as these can also contribute to dehydration. To keep those muscles working and avoid fatigue, it’s extremely important to drink plenty of liquids before, during and after the activity. As a general guide, two to three litres per day should be consumed but on hot days or when you are training, you should drink more. Don’t rely on sweat or thirst alone to tell you how much you need to drink. You should weigh-in before and after a training session and for every kilogram of weight lost, you should drink 1.5 litres of fluid to replenish.
Tips to get more water in your day: • Drink a glass of water first thing in the morning • Have a drink before and during all meals and snacks • Before training try aiming to drink 200-300ml of fluid • During training and game breaks you should replenish your fluids • Try adding a few slices of lemon, cucumber or even fruit to your water bottle so it can be more appealing to drink • Add bubbles! Adding a sparkling water with zero calories kicks the water experience up a notch and makes it more fun • Keep water bottles in your car, at your desk, in your gym bag and all over your house
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