PREPARING FOR PRE-SEASON

It is that time of year for many senior football sides – the start of pre-season training. It seems to be starting earlier and earlier each season as well as getting harder (or maybe I am just getting older).

This stage of training is very important to your team’s success during the season; proper preparation now will start your season off on the right foot.

Two important parts of a successful pre-season are team culture and personal attitudes. These are both mental aspects of training. Establishing a great team culture early on sets the team values and attitudes that will contribute to a winning spirit to be carried throughout the season. Having the right personal attitude gets the most out you individually, allowing you to perform at your best.

Selecting the right equipment to train in (and to recover from training) is also important. Early training sessions will involve a lot of running and cross-training, so proper footwear is a must to protect your body from injury both now and later in the season.

Wearing compression garments provides muscles with support during training, and some compression garments can also speed up your recovery time between sessions to allow you to maintain your training levels.

Giving your body (and your team) every chance to succeed is what pre-season is about. Sportsmart has brand new running shoe models from Asics and Brooks as well as compression clothing from Skins and Under Armour to help. Sportsmart can also supply training performance equipment and customised team apparel (such as singlets) to help your team achieve its goals this season.

For more details email clubdirect@sportsmart.com.au

Gerrard Woods, Director, Sportsmart

ALL ABOUT SHINGUARDS

Sportsmart Football Manager, Andrew McCaig

Wearing shinguards has been compulsory for about 20  years. Over this time, the shinguard has evolved with remarkable changes. Now, with the latest materials being used, shinguards are much lighter and less cumbersome. With a large selection now available, everyone should be able to get the perfect fit.

A correctly fitted shinguard should cover about 75% of the tibia. They should not be worn too close to the knee or ankle; about 4cm should be allowed at each end so as not to impede mobility or touch.

I recommend all young children up to the age of 10 be encouraged to wear a shinguard that offers ankle and achilles protection. Getting used to the extra protection at an early age lessens injury risk and teaches them to identify a safer shinguard as they become more independent with their choices.

A shinguard that offers velcro strapping at the top and bottom also delivers more stability and lessens the chance of movement. Many shinguards now come with removable ankle protection which gives the guard a better fit over the tibia, then pulling on the ankle protection attachment. Well fitted, a shinguard should be snug around the shin and ankle, not protruding at the side of the calf like wings. This also allows any severe contact on any area of the shin to be absorbed and spread through the guard, reducing the impact on the area of contact.

Players should be aware that referees are instructed to inspect shinguards, which should be completely covered by socks/stockings. A referee can refuse a player permission to play should they feel their shinguards do not offer suitable protection.

CRICKET PNG & SPORTSMART

Question: Which country holds the record of the highest score in an international one-day cricket match?

Answer: Papua New Guinea (572/7 against New Caledonia in 2007). 

Sportsmart recently had the privilege of donating equipment worth more than $2500 to the Papua New Guinea cricket board for its development program. Sportsmart also supplied performance training equipment for the new performance training centre in Port Moresby as well as cricket shoes to the national Under 19 side to help them prepare for upcoming international tournaments. 

Cricket PNG employs full-time staff to manage the development of cricket in PNG (with Andy Bichel now joining up as head coach of the national side). Bill Leane from Victoria (also a customer of Sportsmart and The Cricket Sale) was recently appointed to the role of overseeing the development of cricket in PNG as General Manager of the Papua New Guinea Cricket Board – the official governing body of the sport of cricket in PNG.

A bit of history: The game of cricket was first introduced into PNG in the late 1800s when played by missionaries, but it wasn’t until the 1970s that Cricket PNG was recognised on the international stage when it became an associate member of the ICC in 1973.

Cricket in rural areas tended to be played mostly by the indigenous population, while in urban areas such as Port Moresby the game was played mostly by British and Australian expatriates, and a competition for clubs in the city was started in 1937. A team of nine expatriate and two indigenous players played in Papua New Guinea’s first international, against Australia in 1972.

Cricket PNG is now one of the strongest countries in the ICC East Asia region, and internationally is currently ranked 23rd in men (ICC ranking) and 12th in Under 19s. The women’s side is ranked 15th in the world.

Like other developing sporting nations, Cricket PNG’s aspirations are hampered by lack of funds to provide equipment (especially to rural areas) to develop the sport nationally. If any individual or cricket club would like to donate good-quality equipment to Cricket PNG, please contact Gerrard Woods (gerrard.woods@sportsmart.com.au).

CHOOSING THE RIGHT INDOOR SOCCER FOOTWEAR

Sportsmart Footwear Manager, Ryan Meggs

Q. What should I look for when choosing an indoor soccer boot?

There are a few key things to look for when selecting an indoor soccer boot. The materials, fit and outsole grip are all very important in providing enough grip and support as well as comfort and ball control.

Q. Why are there specific shoes for indoor soccer?

The outsole of an indoor shoe is the main difference between normal running and cross-training footwear. This is because the outsole is made from gum rubber, which is an orange/brown colour, and as it heats up it becomes sticky and provides extra grip on a variety of surfaces.

Q. What brands of indoor soccer boots does Sportsmart stock?

As indoor soccer is a becoming a very popular sport for both serious players and more social players, Sportsmart carries a wide range of boots to cater for all types of players.

The following brands are stocked at Sportsmart stores: Nike, adidas, Puma, Asics, Nomis, Kelme, Reebok, Lotto, Diadora.

MASTERING YOUR BACKHAND

Most beginners now are taught a two-handed backhand. This stroke is more widely used as it is easier to impart top-spin on the ball.

Like in all shots, the preparation for the shot ­– in this case, the backswing – needs to be completed as early as possible. As soon as the player is aware that the opponent has returned the ball to the backhand side of the court, the backswing should be completed.

Due to the restricted reach of the two-handed backhand stroke, footwork is very important in making good ground towards the ball.

For a right-handed player, the right foot and right shoulder should be pointing directly down the court or side on to the net. Contact with the ball should be in front of the body, with weight transference onto the right foot.

Grip on the racquet should be as follows:
Place the right hand on the grip with a semi-western grip; the left hand or more dominant hand should grip the racquet as if for a left-handed forehand. Ideally the two hands should be close together, as this gives greater co-ordination.

After contact is made with the ball, the follow-through should continue on, up over your left shoulder with the left hand on top of the grip. This will help to ensure the desired top-spin with the stroke.

Yours in tennis

Sportsmart Tennis Manager and TCAV tennis coach, Ray James

CHOOSING THE RIGHT FOOTBALL BOOTS

Sportsmart Footwear Manager, Ryan Meggs

Q. Are all football boots the same?

No; there are several different types of football boots, with some designed to give you more power when kicking the ball and others that are extremely lightweight, which help you to run faster. The best boots will have maximum support and stability built into them as well as all of the technology for increased power.

Q. What types of material are football boots made from?

Football boots are usually made from either leather or synthetic material. There are different grades of leather – the best is K-leather, which is very soft and molds nicely to the shape of the foot for increased comfort. Leather boots absorb moisture so it is advised that you protect them with dubbin. This is not required for synthetic boots as water will bead straight off them.

Q. What type of studs should I use?

Football boots have three options when it comes to the stud pattern: firm ground (FG), hard ground (HG) and soft ground (SG).

Firm ground studs are made from plastic and are slightly longer then hard ground studs for surfaces that are firm but not hard. Hard ground studs are made from rubber and are slightly softer than firm ground studs, for surfaces that are very hard. Soft ground studs – the longest style – can be made from metal for wet and muddy surfaces that require extra grip.

With grounds receiving much less water these days, firm grounds studs are the preferred choice for the majority of players, but there are still times when a soft ground or hard ground boot will be required.

Q. Do football boots have cushioning?

Some styles have cushioning built into them but the majority of boots do not. This is mainly because cushioning in the mid-sole raises the foot, which makes it slightly less stable. Asics is the leader in terms of having cushioning in their boots, but Nike, Puma and adidas also offer boots with some form of cushioning.

Q. Are football boots very flexible?

Football boots provide some amount of flex to assist with smooth running, but with the full range of motions that a player will go through in a game they still need to be rigid.

Q. Do football boots come in different widths?

Very few brands offer football boots in different widths but there are a few styles that come in a regular D fitting as well as a 2E fitting.

Q. Why do football boots always feel so tight?

Football boots need to be tight and secure to provide you with the best amount of support. The more you wear your boots the better they will fit you and shape to your foot.

Q. Does it matter if I try on boots without my footy socks on?

Yes, it will make a difference, as football socks are a lot thicker then regular sports socks. You should always bring your own socks with you when trying on new boots, but Sportsmart has some try-on football socks in case you forget.

Q. What brands of football boots does Sportsmart stock?

Sportsmart sees itself as a specialty football boot retailer as we have a huge range of boots from all the major brands as well as a long and trusted history in the sport of football.

The following brands are stocked at Sportsmart stores: Nike, adidas, Puma, Asics, Nomis, Lotto, Diadora, Sfida, Blades, Reebok.

CHOOSING THE RIGHT CRICKET BAT

Sportsmart Northcote Manager, Tom Kilpatrick

I have played cricket for more than 15 years and have worked in the area for a number of years as well. I like to think cricketers come into Sportsmart because they know that they will get very good value for money, excellent service and great advice.

Here are some of the things to consider before choosing a cricket bat…

What type of ball am I using?
If using a tennis ball or any non-leather ball, a Kashmir willow will be fine. Although it is less durable and heavier, it is also cheaper option. If using a leather ball, English willow is the preferred choice as it is more durable, provides better rebound and is a lighter willow.

What size of bat is right for me?
An adult uses a Short Handle or Long Blade, depending on their height. Basically, it comes down to what’s comfortable and one’s stance at the crease. When choosing a junior cricket bat, it depends on height and age. A general rule is to halve the child’s age to find their size.

How do I know if the cricket bat is the correct weight for me?
The weight of a bat can be chosen to suit your age, strength and style of play. For example, a very strong adult may prefer a bat weighing around 3 pounds, whereas a 12-year-old boy would benefit more from a bat weighing 2 pounds. The best way to tell if a bat is the correct weight for you is to hold it out in front at shoulder level in one hand in the middle of the grip; if you can hold it this way for 10 seconds then it is not too heavy.

For any questions on how to choose a cricket bat, which ranges we stock and how to prepare your bat, don’t hesitate to call any of our stores and ask for the cricket department.

TENNIS TRAINING TIP: SERVING DRILL

In the game of tennis it is incredibly important to have a strong and powerful serve. If you look at the top ranking players you will note that they all have a dominant serve. It is a great way to achieve easy points and help conserve energy, rather than playing out a long rally.

There are several elements to achieving a powerful serve, but the most important is technique. It is important to have a coach who can help evaluate your serve and give you some helpful pointers to correct that technique while also using what you have naturally developed. Make sure that you are able to use the repetitive motion of your serve without it causing any discomfort or potential injuries.

Along with the help of a coach or parent (someone who has an understanding of the game) the best way to develop and improve your serve, especially once your technique has been mastered, is to PRACTICE, PRACTICE, PRACTICE. Below is a great drill for serving.

Serving to cones drill

Set up six tennis ball cans as targets. Place three cans in each service box. One should be placed at the corner of the service line and the middle line on the deuce side. Another should be placed in the middle of the box, and the other should be placed where the sideline meets the service line. The targets should be located in the same spots on the ad court as well.

Now take a basket of balls and practice serving at these targets. Serve approximately 15 balls at each target. If you want to work on your wide serve, you can move the cans to where the service line meets the sideline. Move the cans about 18 inches towards the net. Serving at these targets will help to then give you something to aim at when you are playing a match.

Repetition is outstanding practice for serving, as it helps develop muscle memory and therefore improves stroke accuracy and pace.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

TRAINING TIP: HILLS, STAIRS & SAND RUNNING

Many people complain that running and fitness training is boring, therefore the likelihood of continuing the training is very low. It’s important to mix things up, with both variety of exercises and also the intensity. A great way to do this is to include hill sprints, stair running and sand running in your workout. These three activities are great for your cardio as they increase the heart rate along with strengthening glutes, quadriceps and hamstrings.

You can either incorporate all these activities into one training session or concentrate on one per session. Obviously to be able to do sand running you need to head down to the beach, but there will generally be a set of stairs and some form of hills that you can use for these activities.

Individual session: Pick an activity to focus on. Find a destination that will take about 15 minutes to get to by running, so that you have included some cardio and are also warmed you when you get there (you then also have another 15 minutes to run back home, therefore breaking up the running component). Some options you could use:

HILLS

  • 2 x hill sprints @ 50%
  • 2 x hill sprints @ 60%
  • 2 x hill sprints @ 70%
  • 2 x hill sprints @ 80%
  • 2 x hill sprints @ 100%

STAIRS

  • 1 x stair run followed by 20 dips
  • 2 x stair runs followed by 20 squats
  • 3 x stair runs followed by 20 push ups
  • 4 x stair runs followed by 20 lunges
  • 5 x stair funs followed by 20 crunches

SAND

  • Set up 4 cones along the sand about 20 metres apart, so you have set up a shuttle run. Sprint to the first cone and back, then to the second cone and back and so forth until you have run to all the cones and back.
  • Follow the same procedure as above, but between each cone complete 30 squats/lunges/push-ups/crunches (whatever you like). REPEAT BOTH SETS.

To incorporate all three activities, pick and choose from any of the above. You could create a small circuit incorporating one hill run, one set of stairs and one sand shuttle run and keep alternating between all three.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

AFL TRAINING TIP: PRE-SEASON TRAINING

AFL pre-season training can start anywhere from 4-6 months prior to the start of the season and generally consists of high volume and low intensity. The main focus of these training sessions is on extensive aerobic and anaerobic interval training to build cardiovascular fitness while focusing on game-specific cardio requirements. Skill work is woven into the cardio activity drills. Along with these activities there will generally also be a focus on creating a strong core, strengthening certain areas (depending on player history and whether there are any injuries). This is a sample pre-season training program:

  • Warm up: 1 km jog followed by a 10 minute stretch
  • Shuttle runs: Include some variations such as jogging, high knees, bottom kicks, side steps and sprinting.
  • Boxing circuit: In groups of three people. One person is doing a lap around the oval as fast as they can (roughly 400m), one person is boxing while the third person is holding the focus pads. When the runner gets back everyone drops down for 25 push-ups then rotate so that everyone has had a go at each activity.
  • Squats and lunges: Using the shuttle cones. Walking lunges to the first cone, sprint back, walking lunges to the second and sprint back, walking lunges to the third and sprint back. Follow this with traveling jump squats to the first cone, jog from first to second and then jump squats again from second to third. Repeat combination three times.
  • Back to the boxing circuit, repeat the same but this time the runner must complete 2 laps of the oval.
  • One hour of high intensity skills including fitness, sprints and running in all the drill combinations.
  • Finish with some core exercises and a good stretch.

As you can see from the above program, the main focus is improving player fitness, however components of strength, core and skill work is also woven into these sessions. This is usually done with fitness work and completed at a high intensity.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)