2
Boodskap van Gasheerskool
May 2016
Boodskap van HOËRSKOOL KLERKSDORP Dis vir my ‘n voorreg om alle borge, personeel, ouers, toeskouers en deelnemers by Hoërskool Klerksdorp welkom te heet. Elke leerder wat vandag deelneem, moet dit geniet! Elke span wat deelneem en hulle beste lewer, is reeds ‘n wenner. Nie alleen is die deelnemers vir ons belangrik nie, maar ook die ondersteuners. Dit is julle wat die spanne motiveer en aanmoedig om beter te presteer. Ons salueer elke deelnemer vir hulle toegewydheid en mooi gesindheid, asook die wonderlike sportmangees tydens die seisoen, en ons weet vandag se wedstryde gaan weer eens ‘n toonvenster wees van skolerugby. Aan ons ouers en alle ander borge en donateurs, julle is en bly die ruggraat van al ons skole ons salueer elkeen van julle – met julle ondersteuning word spelers se drome bewaarheid. ‘n Spesiale woord van dank gaan ook aan alle skeidsregters en noodhulppersoneel vir die belangrike rol wat julle vandag hier vervul. Ek sluit af met die volgende aanhaling van Vince Lombardi (legendariese afrigter in Amerikaanse voetbal): Daar is net vyf tot ses groot oomblikke in elke wedstryd en jy moet hulle gebruik om te kan wen. In ‘n oomblik van druk is dit van uiterste belang dat jy daardie oomblik gebruik! Geniet die dag! Gerhard Brand Skoolhoof
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Content
May 2016
Eat right on game day
INHOUD Boodskap van Gasheerskool
2
Hoërskool Klerksdorp Eerste Rugbyspan
4
Hoërskool Klerksdorp Sportspanne
5
Geesroete
6
PROGRAM
7
Hoërskool Wesvalia Eerste Rugbyspan
8
Hoërskool Wesvalia Sportspanne
9
Tips to prevent sport injuries
10
Inspiration 11 Rugby & Hockey rankings
12
VRYWARING Alle inligting was korrek en op datum teen druktyd. DISCLAIMER All information was correct and up to date at time of print.
This plan provides adequate fuel for a match. As well as good nutrition on the day itself, it is recommended that you have a higher than normal carbohydrate intake at all meals, after training on the day prior to the match. The plan below provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to ensure optimal energy throughout a rugby match. It is also important to have good nutrition after the game, to ensure you’re refuelled for training the following week. Breakfast Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired or 75g unsweetened muesli + 250ml skimmed milk 250ml fresh fruit juice Tea/coffee 4-5 oatcakes or rye crispbread with low fat soft cheese or 2 slices granary bread with natural peanut butter Banana Drink Early lunch 120g chicken breast or 140g fish 100g basmati rice or 100g wholewheat pasta Medium serving of vegetables / salad Drink water 15 minutes before kick-off 1-2 oatcakes 100ml isotonic drink with 20g additional dextrose Half time 1-2 oatcakes 100ml isotonic drink with 20g additional
dextrose Sip water Immediately post match 25g whey protein powder + 25g dextrose in water Main meal (45 minutes later) Lean fillet steak or chicken breast or fish + herbs to taste 6-7 boiled new potatoes or 100g basmati rice or 100g couscous or large dry roasted sweet potato Loads of vegetables Low fat, no added sugar yoghurt Drink Evening snack 2-3 oatcakes with low fat soft cheese 100g mixed nuts & seeds Item of fruit Drink 1 hour pre-bed 100g cottage cheese / quark / low fat natural yoghurt Banana Small handful mixed nuts & seeds Drink
Read more at: http://www.mealplansite.com/sports/ rugby-match.aspx
4
HS Klerksdorp Eerste Rugbyspan
May 2016
HOËRSKOOL KLERKSDORP EERSTE RUGBYSPAN 1. Christie Pretorius Loskopstut
3. Dirkie Kotze Vaskopstut
4. Marnus Jonker Slot
5. Berni de Beer Slot
6. Linde Vermeulen Flank
2. Fanie Maré Haker
7. Grant Marx Flank
8. Rico Meiring Agtsteman
9. Damon Ivans Skrumskakel
10. Michael Venter Losskakel
11. Phillip Kruger Linkervleuel
12. JW Nortje Binnesenter
13. Anker Pretorius Buitesenter
14. Franco Bardenhorst Regtervleuel
15. Owen Spencer Heelagter
May 2016
5
HS Klerksdorp Sportspanne
0.19A RUGBY
0.16A RUGBY
0.15A RUGBY
0.14A RUGBY
6
Geesroete
May 2016
Call & Collect: Wilkoppies
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Program
May 2016
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HS Wesvalia Eerste Rugbyspan
May 2016
HOĂ‹RSKOOL WESVALIA EERSTE RUGBYSPAN 1. Clifton Smit Loskopstut
2. Anton Nagel Haker
3. Christiaan van der Schyff Vaskopstut
4. Edwin Schoeman Slot
5. Kobus Jacobs Slot
10. Tiaan Botes (Kaptein) Losskakel
6. Edrich Schoeman Flank
7. Deewee Thomas Flank
8. Dian Opperman Agtsteman
9. Marnu Jooste Skrumskakel
11. Dane Booysen Linkervleuel
12. Kruger Langenhoven Binnesenter
13. Justin Basson Buitesenter
14. Jeandre Wolmerans Regtervleuel
15. Johan Smit Heelagter
9
HS Wesvalia Sportspanne
May 2016
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10
Tips to Prevent Sport Injuries
May 2016
sport injuries
Tips to prevent While a sports injury can never be entirely prevented, there are steps that can be taken to reduce the risk of injury. These include warming up properly, using the right equipment, proper technique and the appropriate amount of rest and recovery.
specific support to the foot and ankle to prevent and even illness. Suffering an injury from an exercise twisting and injury. Wearing properly fitting This doesn’t mean you have to spend a rest or sport can not only be painful and shoes helps provide shock absorption and day on the couch though – active recovery is require time off from your sport stability. always an option. So use your rest days to do some yoga, go for a hike, a slow jog or a bike or training, but it can cause future Proper technique ride. Just make sure it’s something low-intensity Regardless of the exercise or sport you’re health niggles down the line. Here and different from your usual training. are some steps to reduce your risk of participating in you need to learn the correct Pain vs discomfort techniques associated with it. Not only to a sports injury: Pushing through pain is a sure-fire way to get prevent overuse injury but also to get the injured and be out of your sport for a long time. most out of your exercise by working the right Warm-up properly Failing to properly warm-up your muscles and joints before performing strenuous exercise or a physically demanding sport will almost guarantee an injury. Intense training can predispose some muscles vulnerable to injury through overuse if they’re not adequately warmed-up. Every warm-up session should be at least 1015 minutes long and be a balance of stretching and light exercise to encourage blood flow to the muscles to prepare them for the activity to follow. Warming up effectively increases blood flow to the muscles and increasing the flexibility of the muscle fibres, considerably reducing the risk of pulling or straining a muscle. Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce.
Use the right equipment Depending on the type of sport or exercise you’re participating in, if it comes with protective equipment, use it. Especially if the sport or activity involves physical contact with other players (rugby/ soccer) or possible contact with objects such as hard balls (cricket/baseball). Some protective equipment includes shin pads, boxing gloves or protective head gear. The right footwear is also important as shoes designed specifically offer certain sports offer
muscles and tendons. Make use of the right qualified experts to assist you and teach you the correct form and technique.
Know your limits Any sport or exercise should push you out your comfort zone and challenge you. But you also need to learn to listen to your body and acknowledge your physical limitations. If you are new to a sport or form of exercise, start out slowly to avoid pulling or straining muscles and give yourself time to build up your stamina and strength gradually. In time your fitness and strength will increase, and then you can push yourself more. Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.
You need to learn to listen to your body, know when you’re experiencing discomfort and when your body is in pain. Discomfort during exercise is common, especially in those new to exercise, where they are pushing out of their comfort zones and getting breathless, sweaty and tired. However, actual pain which is signalled by any burning, stabbing or sharp pains is your body’s way of telling you to stop. If you continue and ignore these signals, injury is sure to follow.
Keep hydrated Especially in warm environments or when exercising outside, make sure you remain hydrated or you will be at risk for injury. A dehydrated body can drastically reduce mental and physical fitness and put you at risk for injury.
The importance of rest days
Cool down adequately
Daily exercise is an ideal many people strive for, and while it is a good idea to keep moving every day, rest days are just as important as the days you train. Your body cannot function optimally if you exercise intensely every single day and do not give it time to recover. The muscles need to rest and recover. Not only can inadequate rest lead to injury but it can also lead to plateaus. Intense exercise puts a strain on the musculoskeletal system, nervous system, and immune system which puts you at risk for injury
Just as important as the warm-up, the cool down after physical exertion is important. Catch your breath and then perform between 5-10 minutes of gentle exercise (walking, light cycling) to allow your heart rate to return to normal. This will also give your body enough time to flush out lactic acid and get the blood flowing with oxygen and nutrients to your tired muscles, which also prevents muscle stiffness. Source: http://www.health24.com/Medical/Sports-injuries/Overview/preventing-sportsinjuries-20160329 | References: Handout on Health: Sports Injuries: NIH Publication No. 13–5278; http://www.niams.nih.gov/Health_Info/Sports_Injuries/default.asp#ra2 | Sports Injuries; Mediline Plus ( 2 October 2014); https://www.nlm.nih.gov/medlineplus/ sportsinjuries.html#summary | Sports Medicine Information: (2009) How can I avoid a sp injury? http://www.nsmi.org.uk/articles/avoid-sports-injury.html
11
Inspiration
May 2016
Inspiration ... “You can’t put a limit on anything. The more you dream, the farther you get.” – Michael Phelps
“Adversity cause some men to break; others to break records.” – William A. Ward
“Wisdom is always an overmatch for strength.” – Phil Jackson
“Wisdom is always an overmatch for strength.” – Phil Jackson
“The will to win is important, but the will to prepare is vital.” – Joe Paterno
“Never let your head hang down. Never give up and sit down and grieve. Find another way.” – Satchel Paige
“It ain’t over till it’s over.” – Yogi Berra
“You’re never a loser until you quit trying.” – Mike Ditka
“Some people say I have attitude – maybe I do … but I think you have to. You have to believe in yourself when no one else does – that makes you a winner right there.” – Venus Williams
“Do not let what you cannot do interfere with what you can do.” – John Wooden
“You can’t put a limit on anything. The more you dream, the farther you get.” – Michael Phelps
12
Rankings
May 2016
SCHOOL SPORT RANKINGS RANK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
FIRST XV RUGBY RANKINGS 23 MAY 2016 PLAYED TEAM 10 PAARL BOYS HIGH GLENWOOD 12 11 GREY COLLEGE 11 AFFIES 10 PAARL GIM JEPPE 13 12 PAUL ROOS GYM DALE COLLEGE 12 12 GREY HIGH SCHOOL 12 BOLAND LANDBOU 15 MONUMENT 13 EG JANSEN SACS 11 9 KINGSWOOD COLLEGE HELPMEKAAR 10 10 OAKDALE 9 OUTENIQUA 9 RONDEBOSCH 9 BEN VORSTER SELBORNE COLLEGE 12
AVG PTS 7,040 6,958 6,909 6,645 6,220 5,608 5,575 5,458 5,217 4,883 4,807 4,685 4,518 4,244 4,220 4,010 3,989 3,922 3,889 3,867
U16 RUGBY RANKINGS 20 MAY 2016 RANK 1 2 3 4 5 6 7 8 9 10
TEAM GLENWOOD GREY COLLEGE PAARL BOYS HIGH PAUL ROOS GYM JEPPE HTS DROSTDY GREY HIGH SCHOOL MONUMENT MENLOPARK HUDSON PARK
RANK 1 2 3 4 5 6 7 8 9 10
TEAM GREY COLLEGE PAUL ROOS GYM GREY HIGH SCHOOL PAARL BOYS HIGH SELBORNE COLLEGE OUTENIQUA DURBANVILLE MENLOPARK HELPMEKAAR MONUMENT
TEAM PLAYED RONDEBOSCH 15 14 MARITZBURG COLLEGE 20 WESTVILLE BH PRETORIA BOYS HIGH 20 BISHOPS 15 ST DAVIDS 24 JEPPE 21 19 GREY HIGH SCHOOL WYNBERG BH 13 13 CLIFTON
AVG POINTS 4,40 4,36 4,32 4,22 4,13 4,03 3,98 3,94 3,75 3,72
AVG POINTS 7,025 6,944 6,910 6,333 6,230 6,022 5,514 5,157 5,109 5,025
U15 RUGBY RANKINGS 19 MAY 2016
BOY’S XV HOCKEY RANKINGS 24 MAY 2016
RANK 1 2 3 4 5 6 7 8 9 10
PLAYED 8 9 10 9 10 9 7 7 11 8 PLAYED 9 9 8 10 8 9 10 12 8 7
AVG POINTS 7,900 6,311 6,013 5,610 5,563 5,533 5,190 5,133 5,088 5,043
GIRL’S XV HOCKEY RANKINGS 24 MAY 2016
RANK 1 2 3 4 5 6 7 8 9 10
TEAM ORANJE MEISIES ST MARYS WAVERLEY RUSTENBURG DSG ST MARYS KLOOF ST STITHIANS PAARL GIM HERSCHEL COLLEGIATE PEARSON
PLAYED 29 21 18 21 22 18 18 22 32 31
AVG POINTS 4,57 4,56 4,17 4,13 4,07 3,97 3,59 3,59 3,49 3,41