HOW TO: HAVE THE ‘RIGHT’ MINDSET TO NET THE RIGHT RESULTS

Having the ‘right’ mindset is spoken about as a key factor in being successful at pretty much any endeavour you can think of, but when it comes to achieving strength and fitness goals, what is ‘right’?

Motivation/will/want – or whatever you want to call it – is all spawned from the reason why you set out to achieve these goals in the first place. These reasons should always remain at the forefront of your mind.

Whatever stage you might be in, whether it be an advanced level of training/knowledge or a beginner, this motivation should be nurtured. This helps you to rationally justify the time, effort and pain that will come with your next training session as a necessary means to reach your chosen goals. I believe this to be the most important factor in mental strength, and it is often overlooked. We all have different reasons driving us to train and different levels of motivation.

Often, the poorer the motivation, the more structured the training must be in order to provide one with no excuses. This may include setting time aside on specific dates, organising a training partner to help motivate you and to give you a sense of obligation, or supplementing your team or gym training with equipment at home not only to save time, but also as a constant reminder of what has to be done to achieve your goals.

Training can be enjoyable but it can also be pretty tough. Nurturing your mindset and creating the right environment to remind yourself what motivated you to start training in the first place can definitely help you achieve the results you want.

Sportsmart Northcote Assistant Manager, Adam Musovic

NETBALL TRAINING TIP: UPPER BODY STRENGTH

Netball requires a strong upper body so that players can throw the ball with great strength, distance and precision as well as being able to stand up tall and hold their ground and position throughout the entire game.

This is a great upper body circuit that will help develop muscular endurance (toning and strengthening) without causing players to bulk too much (not required for netballers). Repeat all sets 2–3 times with either 15 or 20 repetitions for each, depending on strength and time.

SUPERSET 1

• Dumbbell bicep curl (using 3–5kg dumbbells)

• Standing dumbbell shoulder press (using 3–5kg dumbbells)

• Standing dumbbell fly (using 3–5kg dumbbells)

SUPERSET 2

• Barbell bench press (using 3–5kg dumbbells)

• Dumbbell upright row (using 3–5kg dumbbells). Place your hands (holding the dumbbells) straight in front of you with palms close to your legs. Keep the weights together and pull your elbows up towards your ears. Your elbows should remain higher, with your weights just above chest height. Repeat.

• Front raise with dumbbells (using 3–5kg dumbbells). Begin in the same position as the upright row, though this time bring the weights up in front of you. Elbows should have a slight bend in them (arms are nearly straight). Bring the weights to shoulder height, then move them back down and repeat. 

SUPEREST 3

• Tricep dip on bench

• Push-ups (either on knees or toes depending on shoulder strength)

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

GOLF TRAINING TIP: CORE WORK

A player’s core/trunk is incredibly important during the game of golf. A player can be out on the tee for a long period of time, and if their core is weak then this can impact on posture and swinging technique, therefore causing earlier onset of fatigue and an overall poorer performance.

The trunk can generate up to 60% of a body’s power, as well as transferring energy from the large to the small body parts during activities. It is therefore essential to concentrate on developing the core strength, which can be achieved through the following exercises:

• Prone bridge – Lie face down but elevated off the ground by balancing on your elbows and toes, ensuring that your entire body is flat and resembles a plank. Hold for 30 seconds to 1 minute.

• Lateral bridge – This is similar to the prone bridge, but you are positioned on your side. Ensure the entire body is in line. Hold for 30 seconds to 1 minute for each side.

• Pelvic thrust – Lie on your back with your legs up in the air. Lift through your hips so that your bottom comes slightly off the ground, causing the legs to lift up into the air. Repeat 20 times.

• Teacups – Lie on your back, lifting your back to a 45-degree angle. Lift your feet off the ground. Keep your core strong and point your arms forward, moving both hands from side to side. Repeat 30 times.

• Crunch and twist – Start in a 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 your back with legs straight up in the air. Reach up so that your hands touch your toes then rest back down. Repeat 20 times.

• Ab cycle – Lie on your back and lift your 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 become opposite knee to elbow. Repeat 30 times.

• Ankle touches – Lie flat on your back with your feet together. Lift your shoulders off the ground and twist so that your hands are coming around the side of the body trying to touch your ankles.

It is a good idea to complete these exercises at the end of a training session, because doing it at the start will only fatigue your core and therefore increase risk of injury. Always remember to keep your stomach strong by pulling your bellybutton in towards your spine and keeping your hips neutral. By doing this you are contracting your muscles at all time, thus supporting your body and working the abdominal muscles. This is a fantastic way of strengthening your entire core.

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


 

CHOOSING JUNIOR CRICKET EQUIPMENT

Sportsmart Northcote Manager, Tom Kilpatrick


Q. Why is it so important to choose the correct junior cricket equipment?

Children learn many skills and techniques early on in their sports development that they will keep through their playing days. If the cricket equipment they use is not right for them, their technique development will be poor. This could mean the difference between a future Australian cricketer or not.

Q. So, how do you size up a junior cricketer?

Firstly, the most important piece of equipment is the cricket bat. Too often kids come in and see a (senior-sized) bat that they love that is just too big for them. These bats are too heavy and too long for younger cricketers. At Sportsmart, our staff will size up the junior cricketer for the correct size bat. We check the length of the bat by making sure that it comes to the child’s wrist when standing up straight. We check the weight by getting the child to hold the bat by the end of the handle in their less dominant hand. This process is great for parents to know too – the senior-sized bats children may initially wish to get come with senior-sized price tags. Not only are junior bats made at the correct size for children, they are also much more affordable.

Q. What kind of questions do you get asked about the cricket bats?

Often, we get asked whether the child can ‘grow into’ the bat. Obviously, children grow – it is almost certain that a child will grow out of a bat at some stage. It is vital that children never play with a bat that is too big for them. It is far better to choose the correct size in a cheaper bat that can then be replaced when the child outgrows it than a more expensive bat that the child will have to use for multiple seasons.

Q. Why are some cricket bats cheaper?

It has to do with the quality (grade) and type of willow (wood) used to make the bat. Most senior bats (and some more expensive junior bats) are made from English Willow. English Willow is a soft wood that provides great rebound off the bat. However, being so soft, these bats take a great deal of care and maintenance during their lifetime. They need to be prepared carefully prior to use (see our article on how to prepare a bat). English Willow is then graded into four grades, with the better grades being more balanced and providing more rebound from the blade. Junior bats are commonly made from Kashmir willow. This willow is naturally harder and more suited to the realities of what a junior cricket bat needs to be – that is, hard-wearing and less expensive.

CRICKET TRAINING TIP: SPEED

Cricket requires players to have great speed and to be able to perform an explosive start, whether for batting and making runs, a run-up for bowling, chasing balls or backing up players when fielding. This means that players need to get moving quickly and strongly, and must maintain that speed over certain distances on the ground.

The following drills are designed to help develop quick footwork, speed and power. Please follow these guidelines before beginning a session;

• Try to keep a work-to-rest ratio of 5:1. For example, a 6 second sprint should be followed by approximately 30 seconds walking recovery.

• Speed training drills should be performed when you are fresh. Don’t attempt these drills after a long endurance run or a heavy strength-training workout.

• Make sure you are fully warmed up before starting a speed training session. A warm-up should consist of 10 minutes light cardio followed by some stretches. 

DRILLS

• Bounding – Set up a 50m distance. Start jogging on the spot with high knees, then bound to the end and jog back and repeat.

• Alternating striding – Set up cones over 100m distance. Place the cones 1m apart for the first 50m, and 2m apart for the second 50m. Striding out, make sure your feet match up with the cones. You should have shorter strides for the first 50m and longer strides for the second 50m. Jog back to the start and repeat.

• Accelerating sprints – Set up cones covering a distance of 100m. Start with a jog at one end, then gradually accelerate to reach full speed at the halfway point and continue to sprint to the end. Slow down gradually to a jog, turn and walk/jog back to the start. Repeat.

• Alternating starts – Set up cones covering a 20m distance. The aim of this exercise is to get out as fast as possible and build up as much speed as you can within 20m. To add variety, mix up the start as much as possible. For example, begin jogging on the spot, lying down on your back or stomach, perform push-ups or squats before taking off.

• Weave in and out – Set out cones diagonally from each other over a 50m distance. Sprint to one cone, then push up and sprint diagonally to the other cone. Repeat for the entire length of cones, creating as much speed as possible.

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

CHOOSING TENNIS SHOES

Sportsmart Footwear Manager, Ryan Meggs

Q. Why is it important to choose the correct tennis shoe?

Tennis can be very demanding on the body due to the twisting, running, jumping, and the stop-start movement that goes on during a game. This is why it’s really important to select the correct pair of tennis shoes to help avoid injury and to provide the right amount of cushioning, stability and support.

Q. What are the key features to look for?

The majority of tennis shoes will have a leather or synthetic upper for foot support. Tennis shoes also need to absorb a high level of shock and impact, so rear and for foot cushioning is must. Probably one of the most important features in a tennis shoe is strong mid-foot torsion or mid-foot stability. Strong mid-foot support helps to stabilise the foot as it goes through its many motions during a game of tennis. Most good quality tennis shoes will also have a reinforced toe piece, as a lot of tennis players drag their toes while serving.

Q. What are the latest popular styles?

One of the most famous tennis shoes is the Adidas Barricade, which provides everything a tennis player would want from their shoes. This model has been around for many years and is extremely popular right across the world. Some of the other strong tennis shoe brands include Nike, Asics, New Balance, Yonnex, Head, Wilson, Prince and Babolat.

TRAINING TIP: MAKE YOUR CARDIO WORK FOR YOU

When carrying out a fitness or running session, it is very easy to remain in your comfort zone, therefore not really pushing or enabling yourself to improve.

To reap fitness rewards, you need to get out of your comfort zone. Your heart rate (HR) can be used as the guide to help achieve this. Mix up your cardio workouts with longer, slower sessions that keep your HR at a steady state (50–75% of workout maximum HR, calculated as 220 minus your age), and then sprints or fartlek (speed play) training using a variety of intensities and terrains. By doing this you are also mixing up your cardio training, keeping yourself motivated and interested while also achieving great results.

To do this effectively you should purchase a heart rate monitor (available at Sportsmart) – this way you can easily see your HR level and therefore determine your workout intensity.

Some fun and interesting cardio workouts include:

• Endurance session. This is a longer session but completed with a lower HR (70-75% of maximum HR). Eg. 30 minutes+ run, cycle, swim.

• Fartlek (speed play) session. This involves mixing up the intensities and terrains. Work out a route that includes a variety of terrains, then mix up the intensity and monitor your HR. You may increase the workout rate when sprinting up a hill or doing stair runs. From there you might choose to go into a fast walk and let your HR come down slightly, before once again increasing the intensity and including some fast running. Just make sure that you always keep your HR slightly more elevated than your resting rate to enable greater improvements in your fitness. Depending on the intensity of the workout, HR will vary. High intensity workouts should be performed at 80–95% of maximum HR, while during slower workouts the heart rate should be around 70–75% of maximum HR.

• Exercise at home. An at-home routine can include step-ups, skipping, stair runs, squats and lunges, interspersed with sprints/runs around the block. HR will vary between these exercises depending of the intensity that they are performed at as well as the work-to-rest ratio. To keep your HR higher, limit rest times and increase intensity.

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


TENNIS TRAINING TIP: FOOTWORK

Footwork tends to be a training component that can be overlooked when it comes to improving your overall tennis skills. If you study a player on the court you can see that, to get from one shot to the other, whether receiving or returning, they need to have precise footwork to position themselves and hopefully make a winning shot. According to the ATP tour statistics on unforced errors, more than 70% are attributed to poor footwork.

To focus on footwork you need to stop putting to much focus on running everywhere on the court. Running is only necessary if you are a long way from the ball. Apart from this, most movements on the court are short and sharp, including shuffles, lunges, crossover steps and large and small steps.

Focusing on your footwork with these movements will help improve your flexibility, give greater variety to your game by allowing you to mix up shots and movements, and create a much stronger and more creative game plan. You will also find greater improvements with your overall agility, balance and co-ordination (all vital components of a strong tennis player).

Here are some drills to help improve footwork:

• Cone drills – This involves using very short, sharp movements. Set up 5 cones with one in the middle and the others positioned so one is in front, one is behind and the others are on either side, all about 2 metres apart. Start jogging on the spot in the middle of the cones, then sprint forward and back to the surrounding cones as fast as possible.

• Ladder – Use different variations running through an agility ladder: high knees, quick feet, bottom kicks, jumps and side-to-side movements

• Hurdles – Set hurdles up a small distance (1-2 feet) apart. Bound, jump, hop and use side-to-side movements over the hurdles.

• Short, sharp sprints

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

HOW TO: PERFECT YOUR PUTTING

I find that about 90% of golfers think that the putting line is straight back from the target and straight through to the target. This method is not always consistent.

The putter face should fan open on the way back and closed on the way through, with a half-moon effect. Great putters who use this technique include Aaron Baddeley, Tiger Woods, Brad Faxon and Mike Weir. Watching these players putting and studying their technique will help to improve your own.

Other ways to improve your putting technique include:

• Practice reading greens (all putts are straight – this is why reading greens is so important)
• Distance control putting:
–      Place tees at 3, 6, 9 and 12-foot intervals from the hole
–      Hit 10 balls from each tee
–      Don’t move to the next tee until you have holed all 10 balls in a row
• Lastly… practice, practice, practice!

Sportsmart Golf Manager and golfing professional, Ashley Grant

 

COMPRESSION GARMENTS

Sportsmart Clothing Manager, Liam Collins

Want to get an edge over your next opponent plus perform better and recover faster for your next game? Sportsmart may have the solution for you: compression garments.

We carry a range of different compression garments, which can help with this goal. Compression garments accelerate blood flow and oxygen to the muscles, helping to eliminate lactic acid to allow you to compete at a higher rate for longer. Compression garments also draw moisture away from the skin, resulting in a dry and comfortable netballer.

As compression garments improve circulation, this also allows them to optimise body temperature in both hot and cold environments. Wear them during training, while playing, and for post-match recovery.

You may have seen the Melbourne Vixens netball team, whot won the 2009 championship, wearing compression garments throughout the season. If it’s good enough for them, it’s good enough for you!

So, reward yourself. Check out Sportsmart’s compression garments when you are next in store.

We stock Skins, Under Armour, Performax and Nike Pro compression garments, with options including full length tights, capris (3/4 length), shorts, short-sleeve tops and long-sleeve tops.