Please note a slight change in the invite – Seniors Presentation will be followed by a light meal…..
Grab your pom poms, phone a team mate, bring your best cheering voice and get down to the courts to support our Rangers teams in their Pre-lim Finals:
- 8.45am – Rangers 17 – Nick McKinnon’s 11 years team V Bluejays 19 on court 7
- 12.30pm – Rangers 6 – Danelle Spasojevic’s 14/15 years team V Bluejays 9 on court 5
- 12.30pm – Rangers 8 – Kerrie Wilson’s 14/15 years team V Centenary on court 3
- 2.00pm – Rangers 7 – Toni Vowles 14/15 years team V Lakers 5 on court 13
Let’s show our Rangers spirit and join in the finals fun with our teams!
Recently Allira Rogers, Sport & Exercise Psychologist, gave a presentation as part of our CAPS program. With finals upon us having the right mind set can make the difference. Check out the session summary. Workshop 1 Summary
Another of our loyal senior players has reached that milestone. Happy 21st Birthday Georgia Smith. Hope you had a great day on Tuesday!
Rangers is very lucky to have loyal players and last year we implemented a 10 and 15 years acknowledgment gift. The Committee this year decided to back date these awards for players still involved with the club. Congratulations to:
- 10 Years:
- 2010 Emily Turner
- 2011 Sam Leaso
- 2011 Stephanie Dyer
- 2011 Jane Smith
- 2012 Chelsea Saldumbide
- 2013 Rhylee Spasojevic
- 2013 Courtney Mansfield
Good luck to the following Rangers Team who are competing in finals tomorrow. Why not come down and cheer them on?
- Rangers 17 – Nick McKinnon’s girls are up against St Peters @ 9.10 am on Court 10
- Rangers 8 – Kerry Wilson’s team vs KBNC @ 12.40pm on Court 2
- Rangers 6 – Danelle Spasojevic team meet Sapphires @ 12.40pm on Court 5
Now here is the Rule of the Week:
We thought we would simply leave you with the difference between Contest vs Contact:
12.1 CONTACT AND CONTEST
Sanction for contact infringements: Penalty pass
When attacking, defending or playing the ball, opposing players may come into physical contact with each other. Provided the players do not interfere with each other’s play or use their bodies to gain an unfair advantage over their opponent, it is deemed to be ‘contest’ and play continues. ‘Contact’ occurs when a player’s actions interfere with an opponent’s play whether these are accidental or deliberate.
With finals upon us – thought it was important to share some ideas that Kerry Leech (Accredited Practising Dietitian & Advanced Sports Dietitian, who works with the Australian Netball Diamonds) gave our Rangers CAPS girls recently. Check out her website for healthy recipes Eat Smart Diet Recipes
- Session Overview:
- The game of Netball has given Kerry many things – lifelong friendships, life skills and even got her started in her career as a Dietitian/Nutritionist. It is important we ALL give back to our sport that gives us so many opportunities
- Good eating habits set you up to play good netball but also set you up for life.
- You need to eat well and meet your nutrition goals to meet your netball goals.
- Most Often asked question: “Should we have oranges at half time?” Kerry’s answer “It is a nice tradition so by all means keep it up but DRINKING WATER is more important”
- Sleep is essential – teenagers 9-10 hours sleep. This is when the body repairs and builds muscle tissue.
- EAT CARBOHYDRATES before and after training and at meals for recovery.
- Attached Training Day Meal Ideas ….Kerry Leech Training Day Meal Ideas
- Eat your main meal 3- 4 hours before your game
- May follow up with a light snacks 2 hours before
- If you have to run between umpiring and playing – some cut up fruit and maybe 1-2 lollies but especially WATER
- Brain uses 30% of carbohydrate so a low intake can cause you to become angry, not calm and have poor decision making. An example of this on the netball court can be poor passing.
- PLAN AHEAD & TAKE RESPONSIBILITY for your eating
- players (not parents) need to pack their own lunch bag.
- Write your parents a note of what you would like them to buy at the supermarket – of course choosing from healthy options above.
- STAY HYDRATED –
- carry a water bottle with your always to ensure you drink enough water, 6-8 glasses a day. Get the app for your phone to remind you to drink.
- dehydration causes fatigue which may cause cramps
- It takes a day to catch up if you become dehydrated – so don’t leave it to before the game. Suggested eating small amount of salty food after sport to help increase your water retention.
- Sports drinks contain 8-10 teaspoons of sugar – they are not needed for one game of netball. May consider during a whole day carnival.
Rule of the Week:
Can a player obstruct if her opposition doesn’t have the ball?
YES! – see the rule of the week.
11.2 OBSTRUCTION OF A PLAYER NOT IN POSSESSION OF THE BALL
(ii) A player who is within 0.9 m (3 ft) of an opponent (measured between nearer feet on the ground) may not, whether attacking or defending, use movements that take the arms away from the body so as to limit the possible movement of an opponent, except as required for natural body stance.
CANTEEN DUTY: Rangers is on Canteen Duty this week. Only one Volunteer per team – must be over 15 and wear closed in shoes. Check out when we need you, we would appreciate your support.
The following players have been Talent Identified through Netball Queensland to attend an “Emerging Players Camp” at the end of September. From there a squad of 20 will be selected to commence training in January 2017 with the Queensland teams selected prior to the National Netball Champs in April 2017.
- Charlie Bell – Rangers 6
- Rebekah Rounds – Rangers 1
- Milja Spasojevic – Rangers 1