ICE COLD WINTER CLOTHING SALE WITH RED HOT PRICES

SALE RUNS UNTIL 2ND MAY – DON’T MISS OUT!

20% OFF FULL-PRICED ADIDAS PANTS, JACKETS, HOODIES AND SWEATS

20% OFF FULL-PRICED EVERLAST PANTS, JACKETS, HOODIES AND SWEATS

25% OFF FULL-PRICED PUMA, NEW BALANCE & RUSSELL ATHLETIC PANTS, JACKETS, HOODIES AND SWEATS

SAVE UP TO 40% ON SELECTED EVERLAST CLOTHING

Plus many more specials in store. Hurry, while stocks last.

Sale applies only to full-priced items with the above brands. Colours and styles may vary.

CRICKET BAT PREPARATION

WANT US TO PREPARE YOUR CRICKET BAT FOR YOU?

Sportsmart offers these services for the quick preparation of your bat:

• OILING
4 coats, 3-4 days ($15)

• EXTRATEC
1 day ($20)

• PRESSING
2-3 days ($30)

• DELUXE
Oil, extratec and press, 4 days ($40)

These services will save you hours of manual preparation. Please note, even after your bat has been prepared by us, you should exercise great care prior to using your bat in match conditions. Our services should not be considered as full preparation –you will still need to work your bat in against an old ball prior to use against new hard balls.

TENNIS TRAINING TIP: UPPER BODY STRENGTH

Personal trainer, Tavia Ambler

Tennis players must have a strong upper body (biceps, triceps, shoulders and upper back) in order to produce a strong and powerful serve, make a successful return, and produce winning shots.

During a rally, tennis players are constantly on the run, and have continuous sharp changes of movements and direction. If the upper body is strong and capable, players will have a better chance of making that difficult shot with accuracy and precision.

One of the main forms of strength is muscular endurance, which affects the player’s ability to exert strength over and over again. Without this, tennis players will be slower at reacting to a certain situation, and have reduced power for their shots and serves.

Workout: upper body circuit

Warm up

Run or use a cardio machine for 5-10 minutes.

Circuit

(The main aim is to use lower weights with higher repetitions – about 15-20 – depending on your strength)

  • Tricep dips
  • Push-ups
  • Dumbbell fly
  • Dumbbell bicep curl
  • Dumbbell upright row
  • Dumbbell front raise
  • Boxing is a great form of cardio while also toning and working arms, shoulders and upper back. Incorporating this with the above circuit is a great workout.
  • Kettle bells are fantastic as they can be used for the entire body, work multiple muscles at once and concentrate on the core in every exercise (check out www.kettlebells.com.au/samexc.php for exercises).

Cool down

Finish with a cool down and stretch.

SPORTSMART BOOT VAN

Try before you buy with the Sportsmart Boot Van!

Sportsmart is proud to offer a new service for local club footballers with our brand-new custom-fitted Mercedes-Benz Sprinter van – home to more than 120 pairs of ‘try on’ Nomis football boots.

Players can try out various Nomis football boots during training, to make an informed purchase decision. This unique ‘try-on’ experience, along with expert advice from Sportsmart staff, helps players get the correct boot to suit their needs.

Nomis is the chosen football boot of many international and national football stars, but this service is not exclusive to stars – this is how Sportsmart treats all players at all clubs.

We are offering this ‘try before you buy’ football boot experience to all clubs who want us to visit with our Sportsmart Boot Van and expertly fit out their players with Nomis football boots.

There is absolutely no obligation to buy and all players are free to trial the Nomis football boots during training. We believe this, combined with Sportsmart’s expert advice, is the best way to purchase football boots.

If you want us to fit out your club, email clubdirect@sportsmart.com.au to arrange a time for a visit by the Sportsmart Boot Van.

Nomis football is an Australian football boot company supplying premium quality leather football boots to players who seek performance, fitness, injury prevention and superior comfort.

SOCCER TRAINING TIP: BALL CONTROL

Personal trainer, Tavia Ambler

Soccer requires precise passing skills. If everyone in the team masters this skill, benefits include:

  • Ability to ‘control’ the game, with a higher percentage of possession time with the ball thus increased chances of setting up vital plays and goals.
  • Ability to fatigue opponents by making them chase the ball.

Components that must come together to execute a good pass include: technique, positioning, movement, pace and accuracy. Along with the physical side of skills and play, players need to communicate and be aware of their team members.

Passing/ball drills

Jogging while dribbling the ball

Begin by jogging around the oval while touching the ball in front. Progress to setting the ball up for a variety of passes. For example, touch the ball with the outside of the foot, then move into position to make a pass with the inside of the same foot. Be sure to use the right foot and left foot equally.

3-man weave

In a group of three, begin in a straight line with one ball between you. While jogging, the middle player kicks the ball to the person to their left, then runs behind them. That player then ends up in the middle and, after receiving the pass, kicks to the player on the right then runs behind them. Repeat this process until you have reached the end of the ground.

Dribbling around a set of cones

Along the oval, set up a group of cones one to two metres apart. Dribble the ball around the cones, keeping control to ensure it doesn’t hit any of the cones.

Kick to kick (short and long passing)

Find a partner and stand short distance from each other. Start by kicking the ball back and forth, maintaining control. Add in a few variations: use both feet then eventually change the distance and angles, and run between each other.

Ball pass and goal combination

With a group of players, stand in a line about 25 metres from the goals. Have a player/coach kick the ball out in front of the line so that the front player has to run on to the soccer ball and then set up and kick a goal. Repeat so that each player has about five turns.

AFL TRAINING TIP: CORE STRENGTH

Personal trainer, Tavia Ambler

Core strength is vital in AFL. Between 60% and 70% of power can be generated through the trunk; the energy for moving arms and legs comes from the core.

Benefits of a strong core:
• Improves performance, as it translates to improved speed, balance, agility and overall strength.
• Athletes can hold their ground while going for a mark, tackling, kicking a goal or just completing an accurate kick as well as during general running, sprinting and short, sharp movements.
• Can reduce injury risk, decrease the strain on limbs, and provide correct technique and stronger overall stability (eg. reduce twisting, rolled ankles, hyperextension of knees, jarring and back injuries).

Core exercises

• Prone bridge
Forearms and toes on the ground, ensuring entire body is flat and resembles a plank. Hold for 30 seconds to 1 minute.
• Lateral bridge
Similar to prone bridge but on your side. Ensure entire body is in line. Hold for 30 seconds to 1 minute each side.
• Pelvic thrust
Lying on your back with your legs up in the air. Lift through hips so that your bottom raises slightly off the ground, causing the legs to lift up higher. Repeat 20 times.
• Teacups
Angle your back at 45 degrees and lift your feet off the ground. Pointing forward, move both hands from side to side while keeping your core strong. Repeat 30 times.
• Crunch and twist
Start in basic sit-up position, crunch up and twist to the left, back to the centre and then back down. Alternate between both sides. Repeat 20 times.
• Toe crunches
Lie on back with legs straight up in the air. Reach up so that your hands are touching your toes and back down. Repeat 20 times.
• Ab cycle
Lift shoulders and feet off the ground. In a cycle movement bring one knee in, while the opposite shoulder twists towards it, so that the rhythm becomes opposite knee to elbow. Repeat 30 times.
• Ankle touches
Lie flat on your back with feet together. Lift shoulders off the ground and twist so that your hands are coming around the side of the body trying to touch your ankles.

Do these exercises at the end of your AFL training session, because doing it at the start can fatigue your core and increase injury risk. Always remember to keep your stomach strong by pulling your bellybutton in towards your spine and keeping your hips in neutral position. This helps to keep you muscles contracted, thus supporting your body and working the abdominal muscles at all times. This is a fantastic way of strengthening your entire core.

BALANCING FOOTBALL AND LIFE

Darren Moulder, Sportsmart Retail Operations Manager and Eastern Ranges Assistant Coach

For many, playing football is a major part of life. But it can become tough when having to juggle football, studies, family and other sporting commitments. I am involved with an under-18 team in the most elite AFL competition, and I see many boys faced with these issues.

In my opinion, young footballers should first prioritise family, then education. Attend an English lesson over a footy training session.

Players fortunate enough to make it all the way to the AFL should remember that most footballers will get injured at some stage and, once finished playing, will no longer be at full health. Also, the average playing time for an AFL footballer is only 4 years. If you are lucky enough to become an average AFL footballer, what will you do when you finish playing at the grand old age of 22 or 23? Even at a local level, most players have hung up their boots by their early 30s. This is when you will need family and friends the most.

Be organised and use your time well. Create a planner for each day with each hour allocated to specific tasks. An example for a footballer in secondary school:

7am–8am   Extra training
8am–9am   Homework
9am–4pm   School
4pm–5pm   Homework
5pm–7pm   Training
7pm–8pm   Recovery/free time
8pm–9pm   Homework
9pm–bed    Free time

It is structured but gives you time to devote to everything that is important to you now and in the future. Family first, then education, then football.

I personally hoped to play the highest level but missed out due to injury. Luckily, I put a lot of effort into my education and I now have a successful working career in an industry I enjoy. If I focused purely on football, who knows where I would be now?

FITNESS & RUNNING TRAINING TIP: SAND RUNNING

Personal trainer, Tavia Ambler

Sand running is a great workout for the cardiovascular system. It also aids in the development of balance and strong core muscles.

Sand is uneven, so it is important to concentrate on the stability of ankles, knees, hips and the lower back. This is achieved by contracting your abs, which supports the lower back and strengthens the core. Sand running also puts more pressure on the calf muscles (sore muscles after a session is normal).

Athletes should not just do sand running alone, but incorporate it into their fitness regime once or twice a week. The below workout incorporates sand running with resistance training (which can also be done on the sand/beach), making a great routine for both running fitness and general body fitness.

Workout

  1. Set up a shuttle run course by placing 4 cones 20 metres apart in a straight line.
  2. Warm up by jogging to the first cone and back, second cone and back, and third cone and back.
  3. Increase speed so that you sprint on the way to the cone and jog back. When the body is warmed up, increase the speed and sprint the whole way (to and from each cone).
  4. Set up a circuit on the sand, or otherwise on a nearby path. Complete 1 minute on each station: push-ups, squats, dips, lunges, step-ups and crunches.
  5. Back to the shuttle run: repeat steps 2 and 3.
  6. Back to the circuit: repeat step 4.
  7. Cool down with a walk, followed by a 10-15 minute stretch.

NETBALL TRAINING TIP: WARMING UP

Personal trainer, Tavia Ambler

Performing a sufficient warm up in netball is incredibly important as it helps to ensure the player’s body is ‘game ready’, reducing injury risk during the game. It also helps netball players to become focused both individually and as a team.

Warm up

  • Shuttle run. Use the ‘third’ lines on the court as markers to set up a shuttle run. Jog to the first line and back. Complete this twice. Repeat the shuttle run again but sprint to the first line and jog back. Finally, repeat sprinting the whole way.
  • Shuttle run with a twist. Still using the shuttle run set up, this time doing side-step, bottom kicks and high-knees and finally finishing with fast jogging on the spot followed by max sprint to the end and back.
  • Quick stretch (5-10 minutes).
  • Passing drills. In pairs, complete 25 shoulder passes each (using both right and left arm), 25 over-head passes, 25 chest passes, 25 bounce passes (right and left) and 15 lobs.
  • Four corners. Distribute players into each corner of the middle third. Start with one ball and, as a player leads out, pass the ball. Once this gets easier add another ball, and possibly even three balls.
  • Circle work. This is a great one to finish with as it gets the whole team involved and gives each player a chance to get them prepared for their position. Have the shooters and defenders in the goal circle, with C, WA and WD around the outside. The Wings and Centre need to pass the ball around and then on to the shooters (while the defenders have to try to intercept it). When the shooters get the ball they need to try to shoot a goal. Continue for only 5-10 minutes as you don’t want the players to get too tired before the game.

CARING FOR GOALKEEPER GLOVES

Sportsmart Football Manager, Andrew McCaig

Wear and tear

From the first moment you use your goalkeeper gloves you will start to notice wear and tear of the latex. This is natural. The effect is similar to how, after using an eraser on paper, it wears at once, but is not any less functional. As the latex wears, the quality of the grip is not compromised. The latex is consistant all the way until completely worn through. Never rub the goalkeeper glove palms together as the abrasion creates wear immediately.

Durability

Dry and/or rough surfaces quickly wear a soft latex goalkeeper glove, so use a harder or rougher dimpled palm in these conditions. A rougher latex is more durable than a soft latex, so use a rough latex for hard, dry and indoor surfaces and a soft latex in the wet or muddier conditions.

Best care for use

Remember to dampen the latex palms before using your goalkeeper gloves. This has two benefits: it reduces abrasion and heightens the grip quality. Top-class goalkeepers always carry a towel and water bottle with them in their goals. A keeper can then dampen his gloves during a game to wash away residue.

Care after use

After evey use, wash your goalkeeper gloves by hand in lukewarm water with a mild detergent, rubbing the palms gently. This will remove greasiness and film build-up on the palms, which is common on grassy surfaces and can badly damage the grip quality of the latex if not removed. Allow your gloves to dry naturally – not on vents or heaters and never in direct sunlight. UV rays cause latex to prematurely dry out and become brittle. Dry in a shaded breezy area for best results. Washing and drying carefully will help to ensure your goalkeeper gloves will retain their comfort and grip.

Storage

Never store your goalkeeper gloves together when wet as they will dry stuck to each other, which can damage the latex palms. A quality glove bag that allows airflow and has a separate compartment for storage should be used.

*Our Moorabbin store stocks quality Uhlsport goalkeeper bags and specialised Uhlsport goalkeeping glove cleaning solution, which is one of the best cleaners on the market.