CHOOSING THE RIGHT GOALKEEPER GLOVES

Sportsmart Football Manager, Andrew McCaig

Important factors to consider when choosing goalkeeper gloves:

1. Consider features of the goalkeeper’s glove body that will suit the playing conditions.

Features can include:

  • Mesh (better airflow/less sweat and generally lighter)
  • Fleece-lined (good for cooler temperatures)
  • Water repellent

Take these body types into consideration depending on the environment in which you are playing or training.

2. Get the correct fit and size to suit your hand.

Most glove manufacturers recommend that you never wear a glove that fits like a glove. Ensure you have approximately a thumbnail space above your middle finger on both goalkeeper gloves. Never have your fingertips at the very end of the gloves. Wearing your gloves a little larger, say by half a size, increases the shock absorption from the impact of the ball and also reduces stress on the latex and stitching. This will give the goalkeeper glove a longer lifespan.

Hands come in different shapes and sizes, so try on as many gloves as possible to get the best fit. Grab a ball and feel the glove on the ball, bounce the ball and get to someone to throw the ball to you. You should get a good feel of the ball, making sure there is no movement around the palm inside the goalkeeper glove. Movement inside the glove increases the risk of the ball slipping from your grip. The latex palm of the goalkeeping glove is designed to give you shock absorption and maximise grip, especially in wet conditions. 

Goalkeeping gloves come in many different cuts so try as many as you can to find the cut best suited to your hand shape. The basic cuts are flat, rolled finger, negative cut and bowl cut.

Pre-season football training: Get the edge by creating extra speed with your running


Exercise physiologist & adventure tour guide, Marc Stafford

Most local football clubs started some form of pre-season training prior to Christmas. For those teams that want an edge on the competition, training prior to Christmas is based on building what fitness professionals call ‘the cardiovascular base’.

Working on your cardiovascular base helps to give you a minimum base fitness which allows you to focus on more advanced training – mainly anaerobic – including speed and agility. If players leave their training too late – for example, starting when practice matches start – they can miss out on building their cardiovascular base and are more susceptible to injury.

So you have completed training with your team prior to Christmas, where to now? If you are really keen to get the ‘edge’ and improve your fitness for this season, try the following running sessions. You will dramatically improve your running speed, recovery time and anaerobic threshold.

Requirement: 2-3 running sessions a week

Session 1

Duration:
45 minutes: Run (30 mins) / Warm-up and cool-down (15 mins)

Warm-up:
5 mins light jog and stretching
Run:
1km moderate run / 1km 80% fast run for 30-40 mins
Cool-down:
10 mins walking and stretches

Session 2

Duration:
45 minutes (mid-fielders): Run (30 mins) / Warm-up and cool-down (15 mins) 
35 minutes (backs/forwards): Run (20 mins) / Warm-up and cool-down (15 mins)  

Warm-up:
5 mins light jog and stretching
Run:
Mid-fielders: 30-second 80% fast run / Recovery jog for 30-40 mins
Backs/forwards: 20-second sprint / Slow recovery jog for 20-30 mins
Cool-down:
10 mins walking and stretches

TIPS ON VOLLEYING

If played well, the volley can be one of the most attacking shots in the game.

* The footwork required for the volley is most important. For a forehand volley you must try to step forward with your left foot. This will enable you to turn side on, with your left shoulder facing the net.

* The racquet head must be higher than the level of your hand, assisting you to lock your wrist in place.

* Stepping forward will enable you to make contact with the ball out in front of your body and help direct the volley into the targeted area of the court.

* There should be no follow through with the racquet; the pace of your opponent’s return will enable you to generate the speed on the ball.

Remember: most winning volleys are gained from achieving good angles and placement, rather than trying to hit the ball too hard.

Enjoy the 2010 summer of tennis. 

Sportsmart Tennis Manager and TCAV level 2 coach, Ray James

SPORTSMART’S SUMMER OF TENNIS SALE – ON NOW!

Inspired by the on-court action at the Australian Open? Our Summer Of Tennis sale has everything you need to hit the court!

New release tennis racquets from Wilson and Head. 

New BLX range from Wilson as used by Roger Federer and the new Head Youtek range as used by Novak Djokovic.

Prices slashed on tennis Head, Wilson and Prince racquets.

HEAD MICROGEL PRESTIGE PRO
Sale price $229 (was $329)

HEAD MICROGEL PRESTIGE MP
Sale price $229 (was $329)

HEAD MICROGEL EXTREME 
Sale price $199 (was $349)

HEAD MICROGEL RADICAL MP
Sale price $199 (was $299)

HEAD MICROGEL RAPTOR OS
Sale price $149 (was $249)

HEAD SONIC Ti
Sale price $99 (was $199)

WILSON SIX ONE TOUR
Sale price $199 (was $349)

WILSON K TOUR
Sale price $149 (was $329)

WILSON K ZEN TEAM (PINK)
Sale price $119 (was $279)

WILSON N TOUR TWO
Sale price $99 (was $169)

PRINCE 03 SPEEDPORT BLUE
Sale price $199 (was $329)

10% off all full price tennis footwear.

Great specials on new release tennis clothing from Nike and Adidas featuring the on-court wear of Roger Federer and Rafael Nadal (Moorabbin only).

Sale runs until 28th February, while stocks last.

FIT & FESTIVE CHRISTMAS SALE

Sportsmart has you covered this festive season
for gifts that just keep giving!
With our range of basketball systems,
trampolines, table tennis tables, bodyboards 
and more, there is something for everyone.
And with Sportsmart’s great low prices,
everyone can enjoy a fun and active summer.

Check out just some of our Christmas specials at http://www.sportsmart.com.au/smartcard/christmas.php

Congratulating our latest competition winners

Congratulations to Smart Card member Leanne Sackville for winning our Shape Up For Summer competition, and to Sportsmart Facebook fan Seb Armstrong for winning our cricket bat competition! Both are thrilled with their prizes.

Become a Smart Card member (www.sportsmart.com.au/smartcard) and a Sportsmart fan on Facebook (www.facebook.com – search for ‘Sportsmart’) to be the first to know about our competitions!

HEART RATE AND EXERCISE

How to monitor your heart rate, and how that information can be used as a key indicator towards reaching training goals, can be misunderstood by the average trainer.

As I have discussed in previous columns, being specific in goal-setting is vital to the success of obtaining the desired outcome. Monitoring heart rate can be of enormous benefit, as it allows the trainer to understand how their body is reacting to a particular exercise intensity, and whether or not that activity corresponds to their training goals.

Let me explain: typically a trainer’s goal/s will range from weight loss to a gain in fitness or endurance, or an improvement in performance. But how do you know what intensity to exercise at in order to reach that goal?

Using a heart rate monitor as a training tool enables the trainer to use a percentage of their maximum heart rate as a guide so that the intensity chosen is best suited for that goal. If the intensity is low (50-60% of maximum heart rate), and the duration is long, then fat will be your body’s preferred energy source and weight loss the ultimate outcome. If the intensity is high (80-90% of maximum heart rate), and the duration short, then carbohydrates will be the preferred fuel and performance will be the end outcome – and there is a whole spectrum in between.

Heart rate monitors are a relatively inexpensive way to ensure that a trainer is not choosing activities in a random fashion, and that all energies can be put toward their chosen goals.

Sportsmart Kilsyth Footwear Manager, Adam Musovic

FARTLEK TRAINING

Most people have a tendency to fall into a comfort zone when it comes to running. Yes, you may run for 30-45 minutes without stopping, but are you getting any faster?

If you are a long-time runner, or even a beginner, and want to increase your speed or add a bit of variety to your training, then fartlek training is for you.

So, how does it work?

Fartlek running training requires you to work at a higher intensity over a given period of time. It normally requires you to perform at high intensity followed by a recovery period. 

For example, if you normally run continuously for 30 minutes, changing it to a fartlek session could look like this:

5-minute warm-up jog
3 x 3-minute fast runs
5-minute cool-down jog

Your fartlek session should generally take less time because it is higher in intensity.

You don’t need to do this type of training every session; if you run three times a week, add in one of these sessions each week. Your weekly running program should actually include one long moderate-intensity run and one shorter high-intensity run.

If your goal is running under a certain time for an upcoming event, start adding some fartlek and interval training into your running. If your running isn’t performance-based and you don’t keep time, this type of training will help you burn extra calories due to the higher intensity.

Exercise physiologist & adventure tour guide, Marc Stafford
(www.marcstafford.com.au)