RUN FOR FUN Asics Australian May/June 2009 A Word from the 2 Little Athletics Championships President Editorial 3 “Determination. Friendship. Enthusiasm. Support.” The ROC 4 These were the four words by which the Little Athletics NSW State Team operated during its Championship 5 preparation for the 2009 Asics Australian Little Athletics Championships held at Santos Stadium in News Adelaide on Saturday April 26. Coaches Corner 6 The NSW team certainly found use for those words as the competition day approached. The weather Coach of the Yea was harsh in the days leading up to the championships. Drought-stricken Adelaide received bucket- r 8 loads of rain, and winds that caused damage to tents at the track the day before the competition. Development 9 At its track familiarisation, the NSW team was hit by the worst of the conditions as driving rain and Diary winds greeted the athletes. Views from an 10 On the competition day, as nearly 200 athletes from seven states and territories gathered to prepare Athlete for the march past and opening ceremony, the weather had improved but still played some havoc NSW’s leading 11 as the program proceeded through what seemed like the four seasons in just a few hours. athletes started The NSW Under 13 team performed exceptionally well, achieving twenty-four medals (12 gold; 8 out in Little As silver; 4 bronze) and finishing runners-up to a strong Victorian team by 24.5 points for the Trevor Count me in 13 Billingham Trophy (for overall point score). Queensland was in third place, 163 points behind NSW. IGA Food for Lif The New South Wales team also finished runners-up to Victoria for the Allan Triscott Cup (for the e 13 handicap points score). The boys team won their 4 x 100m relay and the girls team finished second. Website Review 14 Two members of the NSW team between them recorded two Under 13 Australian Best Projects Page Performances (ABPs) and three Australian Teams Championship Records (NATCs). These were: 15 • Taylah Sengul who threw 14.28m in the Shot Put (ABP), 50.12m in the Discus (ABP) and Centre News 16 44.83m in the Javelin (NATC). Find a Word 17 • Tepai Moeroa with 18.92m in the Shot Put (NATC) and 55.01m in the Discus (NATC). In the Under 15 Multi Event competition, the four NSW team members achieved runners-up in the Special Points of Interest... Life Members Trophy for overall point score and won the Multi Event Mixed 4 x 100m Relay. • State Multi Nicholas Hough won the gold medal in the individual competition with 4882 points. Championships in Many thanks to the NSW parents and supporters who helped to make the campaign such a Lismore memorable one, and to the South Australian Little Athletics Association and the volunteer officials who made the day a great success. • Importance of warm-up & Each of the NSW team members have taken home some wonderful memories and had stretching experiences that will hopefully assist them in their sporting pursuits for many years to come. • New Program & Services staff member! • Middle Distance lesson plan • Myths about sport A Word from the President... Dereck FinebErg

So, we have now really reached the end of our competition season with the running of our State Championships at SOPAC and the Australian Teams (U/13) and Multi Event (U/15) Championship (ALACS) in Adelaide. Congratulations to all athletes who competed at State and especially to those who gained selection in our state team for Adelaide. If you did not win, then I hope you at least enjoyed the experience and perhaps managed to improve on previous performances.

As we all know this year’s State included events on the Friday evening as well as the inclusion of the U/17 age group for the first time. It is interesting to note the positive feedback received thus far about the 3 day carnival. In fairness some feedback to the contrary was also received. The program will undergo some fine tuning before next year.

Our state team did themselves proud at the ALACS well. To the many parents out there – please think hard finishing second in the overall pointscore trophy. There about getting involved so that you can help your Centre were a number of outstanding performances by our and your own children in fact. You will find the athletes including a couple of ABPs. Off the track the experience very rewarding. team also performed admirably. Their families should be proud. On behalf of LAANSW I congratulate the team, I’d like to take this opportunity to once again the team management and the families and congratulate everyone involved in the running of supporters who travelled to Adelaide. Also, I’m sure the Centres, Zones, Regions etc as well as the many officials athletes enjoyed meeting Sally McLellan and Tamsyn who have worked regularly throughout the season. Lewis who were in Adelaide as guests of ALA. Without your contribution Little Athletics would not be the success it is. As well as attending the ALACS, myself and our CEO Kerry attended a combination of Australian Little Apart from the well deserved ‘rest’ around this time of Athletics Board meetings, AGM, Conference and the year, we do have a few things to plan for and look workshops while in Adelaide. These discussions are very forward to. Firstly, we have our meeting of the Board and important and the outcomes whatever they may be all Zone Cos in May at Parramatta where many pertinent will flow down to all State Associations over the next 12 items are discussed. Secondly, the State Cross Country months or so. and Road Walks at Jamison in July. I hope to see many of you there taking part and I hope you enjoy the event. Areas of focus by the ALA Board of Management over And thirdly, our State Conference in Wagga Wagga in July the next couple of seasons include – Skill based when delegates from most of our Centres come together programs, Competition (weekly & ALACS), Coaching, for workshops, open forums, elections, presentations and Officials/Volunteers and Standardisation. discussions on many interesting topics.

We are now in that time of year when AGMs and So the so called ‘rest period’ is somewhat short lived but presentations happen. It is a time of rewarding those it is a vital time to recharge the batteries and to start to athletes and various volunteers for their efforts. It is also plan for the following season. a time of renewal, when new committees are formed and the planning period begins. To all of the centres Cheers, involved in these activities – good luck. I hope all goes Dereck Fineberg (OAM) PRESIDENT  editorial

Now that the Little Athletics season is over, it is trophies are symbols of striving for achievement. that time of the year when Presentation Days are To give them out without good reason greatly taking place. Centre Presentation Days are almost reduces their value as a major reinforcer. always enjoyable occasions, with young athletes full of smiles and excitement as they receive some We must also be careful that extrinsic rewards sort of recognition, and parents proud and happy don’t become the sole purpose for participating. of their childrens achievements. Athletes with this attitude don’t develop a love of the sport and they fail to get Unfortunately however, satisfaction from simply there are some who performing well. become carried away with the importance of A further danger of such awards and trophies and rewards is that when a the purpose that they are trophy is used as the meant to serve. A trophy draw card for children, is meant to serve as a the prize needs to get reward for an achieve- bigger and better each ment. It is an extrinsic year or it loses its impact reward (one that is from and the sport loses the the outside, not from child. within). Extrinsic rewards are visible, Having said the above, material reinforcers that it should be made clear are used to confirm that that it is desirable to a goal has been reached. show children that you There are some dangers are pleased with them and however with the use of these that they have put in a good extrinsic rewards and we must be careful to use effort, however, certificates, ribbons and small gifts them to their best advantage and not forget that achieve this result every bit as well as a trophy. The the most powerful rewards are the ones that come main thing to remember is that to a young child, from within. praise can be one of the greatest motivators of all. Presentation Days should primarily serve as an Increasingly these days, the presentation of opportunity to praise the efforts of the child trophies becomes a consumption ritual. Some throughout the Little Athletics season, it should Centre’s feel obliged to present every athlete with not be about whether or not they win a trophy, or some form of trophy. There is a problem with this how big that trophy may be. approach in that too many trophies are too easily won and members can get them for little or Reference: The Art of Coaching Kids – John R. Frew no effort. This approach fails to teach athletes that  The ROC (The Rules of Competition) Did you know.....

OUT THE BACK In throwing events from a circle, once an athlete has completed their trial, they have to leave the circle from its rear half.

The first point of contact with the ground outside the circle shall be completely behind the white line drawn through the centre and extended outside the circle, not less than 75cm on each side.

LEAVE A MARK A throw shall be valid only if the tip of the head strikes the ground before any other part of the javelin. The javelin is not required to stick in the ground.

THROUGH THE MIDDLE The measurement of each throw will be made from the nearest mark made by the fall of the implement to the inside of the circumference of the circle, along a line from the mark to the centre of the circle.

What is the ROC? The ROC is the LAANSW Inc Rules of Competition. It contains the requirements for competition for LAANSW Carnivals. Whilst the basic rules for athletic competition are contained in the IAAF Competition Rules we have modified those rules to suit children. These modified rules are contained in the ROC

Where can I find the ROC? All Centres should have a copy of the ROC. The ROC can also be found in the Competitions section of the LAANSW website.

 Championship News State Multi Championships Lismore 2009 Well another State Multi has come sorted. Overall the program run and gone. This year the Lismore smoothly which meant early Little Athletics Centre was proud finishes on both days. to be the host Centre. The Lismore Centre would like to Participating numbers were a thank Kerry, the Board of Directors little down on previous years due and all the Staff from head office to the distance to be travelled but for their assistance with the event. the Lismore Centre hopes the that In particular the Centre would like those who did attend had a great to acknowledge the support from weekend. the Lismore City Council, The facilities looked a picture and Department of Sport and everything was set up in such a Recreation for funding to improve way as to give that Country the amenities and the Council Carnival atmosphere. There were staff for their assistance in around 40 athletes who attended preparing the facilities over the from south East Queensland past 12 to 18 months. Centre’s and the feedback from And of course a big thank you to these was that it was a great all those who attended. weekend. There were a few problems early on Saturday Laurie McLeod with the PA but these were soon Northern Rivers Zone Co

For further information visit the NSW Little Athletics Association website and go to Competitions.  Coaches Corner

Importance of Warm-Up & Stretching

Warming-up is one of the most important elements of a training session for any athlete; whether you are training for the Olympics or an U12 athlete performing at your Centre level.

A warm up will improve the effectiveness of training and should be done before every training session. Athletes not only warm-up to physically prepare their bodies but to mentally train their minds prior to a training session or competition. Research has established that your warm-up will be crucial to your performance.

A warm-up routine has unique parts used to enable the body to perform at its peak performing ability: gradually increase physical activity to raise the pulse (e.g. Jogging), a joint mobility exercise, stretching and a sport related activity (e.g. Explosive Starts).

When planning the first part of the warm-up session to increase muscle and body temperature, it is important to monitor the “SPIED FACTORS”.

S : Specificity of the exercise:activity should be related to the intended activity ahead. P : Participants’ energy levels: the duration and intensity maybe modified to accommodate the athlete’s need to conserve energy for competition. I : Intensity of the exercise: participants should be able to feel an increase in heart rate and an increase in the breathing rate during the warm-up, but still be able to hold a conversation with their exercise partners / coach for the duration of the session. E : Environmental conditions: environmental conditions play an important part in structure and duration of the warm-up. D : Duration of the exercise: duration will depend upon the air temperature. As a general guide, a warm-up should involve 5-10minutes of controlled activity using the major muscles to be exercised during the activity session.

A warm- up should not: • Be too strenuous • Be difficult to perform • Require fine motor co-ordination • Involve long periods of a static exercise  The major purpose of “stretching” is to lengthen muscles and tendon tissue and to increase the range of movement at a joint. Stretching achieves the following: • Helps coordination by allowing for free and easy movement • Develops body awareness • Reduces muscle tension and makes the body feel more relaxed • Reduces the likelihood of injuries such as muscle strains, ligament damage and tears

It is critical that muscles are to be stretched once they have been warmed. The increase in muscle temperature improves the “stretch- ability” of the muscles. Research has established that stretching of cold muscles is much less effective and may cause injury to the muscle tissue.

When preforming your stretching routine prior to your training session or competition, it is recommended that a “Dynamic / Active” approach is used. Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion. Dynamic stretching allows the muscles and tendons to be put through a specific range of movement, similar to movements that would occur during the sport. The dynamic stretching routine can be a series of exercises that progressively build from basic, medium intensity, through to more intense exercises that move the muscles and joints through full range of motion. Examples: (Gentle exercises) Butt kicks, run- throughs, leg swings, skipping, jumping and high knee running.

The following are simple rules to remember about stretching: • Warm-up prior to stretching • Stretch before and after exercise • Stretch gently and slowly, never bounce or stretch rapidly • Stretches should be held for minimum of 20seconds • Do not hold your breath when stretching, breathing should be slow and easy • Stretch all the major muscle groups required for your sport • Lead all training sessions with 10-15minutes of stretching • Maintain the stretching program throughout the season • Conclude each training session with stretching

Australian Little Athletics Championships

The 2010 ALAC will be held on Saturday April 24 at the University of Queensland Athletics Track. The University of Queensland is located on Sir Fred Schonnel Drive, St Lucia. The Athletics Track itself is located on Sir William Macgregor

Drive. The proposed 2010 Little Athletics NSW State Team program is: • 21st March 2010 - NSW State Team Announcement & Information Meeting • 3rd April - 5th April 2010 (Easter Weekend) - NSW Team Camp 1 • 16th April -18th April 2010 - NSW Team Camp 2 • 22nd April -25th April 2010 - NSW Team in Brisbane

 2008 Little Athletics Coach of the Year Tony Russell

Tony Russell, a dedicated coach at the Illawong Little Athletics Centre, has been named the 2008 Australian Track & Field Coaches Association (NSW Branch) Little Athletics Coach of the Year. The award was presented at a special ceremony held on Sunday March 22 at the Little Athletics NSW State Track & Field Championships. Recently, Tony responded to some questions for the “Run for Fun” eNewsletter. How long have you been coaching? What made you start? I started coaching in season 1993-94. My club – Illawong - had coaches for most areas but there was gap for a position to coach our young distance athletes. My eldest son was one of these and I made the decision to “get involved” and did my Level 1 certificate. What do you most enjoy about coaching? It gives you a great “buzz” when someone joins your group not because they are a great athlete, but have heard you can help anyone who would like to improve, even if they struggle to get around 1or 2 laps initially. My squad is made up of varying ages and abilities, 10-21yrs, National, State, Region, School Champions from X-Country to track. A number of them have been with me for 5 or 6yrs now. To have been a part of their progress really stimulates you as a coach. My aim is to keep as many of my athletes in the sport as I possibly can. Our Club structure at Illawong gives us a great opportunity to keep their development going towards Senior Athletics. What have been some of your coaching highlights? Winning this award!!! (only joking) A number of my athletes were included in the EAP program. Over the years I have had many representatives in the LAANSW State Team and this year I have two: Gabby Moseley and Pierce Coles-Sinclair. One of my athletes, Alicia Keir, has been National All Schools Champion for some years; she has also represented at World School and World Junior . Currently, after this year’s Nationals and PSG Championships, we have 7 athletes in the top 8 in Australia. They all deserve what they have achieved. What five words best describe you as a coach? Encouraging, supportive, challenging, patient and soft. What advice would you give to a new or beginning coach? Don’t take the job on unless you are passionate about the sport and developing young athletes of all abilities, not just the “good” ones. Never get to the point where you think you know it all and your way is the only way. Always be open to seek help from other coaches. Listen and learn. There are fantastic seminars at NSWIS which keep you up to date with what are the latest developments in all aspects of coaching. When you are involved with young people the values they learn about goal setting and working hard to achieve them are skills they can carry for life, long after they may have left athletics. So, as a coach, make sure you take into account their personal development as well as their athletic development. How much longer will you continue coaching? At the moment I am enjoying coaching as much as ever. My family still is happy for me to spend as much time as I do, so I will keep going for a few more years!!

Tony is certainly a worthy recipient of the Little Athletics Coach of the Year Award and is a great asset to the sport. Well done Tony!  DEVELOPMENT DIARY

Welcome Heidi Russell to the Development Team

Congratulations to Kristy on the birth of her twins a timely reminder that LAANSW will be hosting Koby & Makayla. They were born March 26 and just coaching clinics. The host Centres for the clinics are like all Little Athletes were eager to compete and Hills District (20th July), Girraween (21st July), decided to come out of the blocks a little early. Revesby Workers (22nd July), Prospect (23rd July) From all reports they are both doing well and are and Nepean (24th July). growing by the minute. The clinics are a great way for children to prepare Whilst Kristy is on maternity leave, Heidi Russell has for the athletics school season as well as keep active joined the team. Heidi is an ex Dubbo & Narromine and learn new skills for the up coming Little Little Athlete (she’s originally from Narromine) and Athletics season. Brochures are available from the now resides in . She has a degree in Bachelor LAANSW website. Please remember that these Human Movement - Major Exercise Science & prior clinics are for participants within the U9-U17 age to joining our team Heidi completed an internship groups and you don’t have to be a registered to with us. We wish her all the best for her time with us become involved, so bring a friend! and she looks forward to working with you all. I’d like to take this opportunity to thank the above Just when you thought that the Little Athletics Centres for their ongoing commitment & support in season was over, the Development Team has been the development of our young athletes. For further busily organising a variety of programs and services details regarding any of these clinics, contact Alvin for the ‘of season’! or Heidi at the Association office immediately! LAPS (Little Athletics Program for Schools) is busily As this edition of the Run for Fun goes to underway with the school athletics season distribution, Alvin & Heidi will be packing their bags beginning. The Development Team will be and travelling to Narrabri to conduct School Visits assisting our casual coaches over the next few for the local Little Athletics Centre. Also a reminder months with the conduct of athletics coaching that the annual State Cross Country and Road Walks sessions at various schools around metropolitan Championships will be held on Sunday July 5, 2009 and regional NSW. It is fantastic to visit schools at Jamison Park. Registration is $10 per athlete (not where the children do not have regular access to per event) and you may register online prior to the quality athletics coaching. If you are a Little Athlete event or register on the day. and you see the Development Team at your school, “Good Luck and until next time Little Athletes, be your come up and say hi! best!” As the July School Holidays draw closer, this is

 VIEWS FROM AN ATHLETE

Middle Distance Lesson Plan By Clare Maloney In the following article, former Little Athlete and current Under 20 National level competitor Clare Maloney, provides a sample lesson plan for middle distance training

Lesson plan Sample

Coach - Kristy Tinnion Event - Middle distance Equipment/venue - cones, track/oval, hills Aim - To build a base fitness for middle distance events

Session outline

1. Older age group warm up- 3 laps of the oval. Athletes run in a line (one behind the other), last athlete sprints to the front of the line. Younger age group warm up - 2 laps of the oval doing the same thing.

2. The grid -

Sprint from:- - RED - BLUE -PINK - BLUE Start -GREEN - PINK then back to Finish - RED Two people line up at the start and it is a race to follow the grid. Works on speed endurance. 2-3 turns per athlete.

3. Short explosive hill runs (10-15m)- working on sprinting as fast as you can up the hills (works the lactic system). 10 repetitions of this with walk back recovery. 4. Continuous lactic workout- 90 sec as far as you can, 90 sec jog recovery, 80 sec sprint as far as you can, 80 sec jog recovery, 70 sec sprint as far as you can, 70 sec jog recovery. 5. Walk down recovery (1-2 laps) to remove some of the lactic. 6. Stretching session- really working on stretching out the legs as they will be full of lactic acid and will be pretty sore. Stretching will help your recovery process.

NOTE:- • Sufficient recovery between each of these activities is VERY important!!!! • Make activities challenging but fun to keep kids interested.

Clare is a former member of the Stuarts Point Little Athletics Centre and is now a member of their senior club. During her time in Little Athletics Clare was named in the 2004 LAANSW State Team and was captain of the 2003 Trans Tasman Team. She now competes up to a national level in heptathlon, triple jump and , and is a member of the NSW Institute of Sport Emerging Athlete Program. Clare recently won the triple jump and high jump in the 18/19 years age group at the 2008 Pacific School Games in Canberra. 10 NSW’s leading athletes started out in Little Athletics

This year the major Championship for senior Australian athletes is the World Championships in Berlin. There are many NSW athletes in the team. But I wonder - did they compete in Little Athletics? Were they successful in junior athletics? You maybe surprised, but most did do Little Athletics and they varied from average to good, but they were NOT outstand- ing. So many Little Athletes reading this article could be as good, if they just keep enjoying athletics and remain in the sport until they reach senior level. NSW Institute of Sport Emerging Talent squad administrator, David Tarbotton spoke to NSW members of the team. DANI SAMUELS 2009 World Championships – Discus

Little Athletics Clubs Holroyd tiny tots 4 to U7, Greystanes U8-U15s State Titles I can’t remember exactly how many titles I won in the earlier years at State etc, but from memory I did medal almost everytime at State in Shot and Discus towards the end of Little A’s. State Teams I made the U/13 team and went to Melbourne. I was selected in Shot, Discus and Javelin. Memories I really enjoyed doing Little Athletics because you got to compete in every event. Other than shot put and discus I loved competing in the hurdles, 100m and high jump. I remember one Saturday morning I was jumping to equal the club record in high jump. I also made some fantastic friends from Little Athletics. One of my very good friends Jaimee-Lee Starr, I met on the U/13’s team. I also recently went back to my old Little’s A’s club as a guest and it was great to go back and experience it all again. It’s a very special part of my life and it was a great pathway for me to get to the level I am at now. I competed at the Olympics last year in discus and I don’t think it would have happened if my mum and dad didn’t take me down to Little Athletics on a Saturday morning.

PETRINA PRICE 2009 World Championships – High Jump

Little Athletics Clubs Northern Illawarra Little Athletics Club and Helensburgh Little Athletics Club U9 to U15s State Titles I never won a state title, best placing was equal 5th Memories I remember doing handstands and cartwheels with the other girls, while I waited for my turn to run a race, jump or throw. My favourite event all through little A’s was the shot put, and as a result I won my first ever medal in the event at a school carnival- Bronze! I didn’t know how to do the high jump, so I just copied the girl before me. I even copied the same side she took off from and that’s the side I’ve stuck with since that very day. I always did the four or eight events on offer on little Athletic nights, that way I knew what events I was better at. Even the walks! I loved all the events, because they were all very different. Little A’s was so much fun it was more about improving my skills and performances then winning the events for me. 11 2009 World Championships – 1500m

Little Athletics Clubs South Eastern Centre U7 to U15s. State Titles I won three medals, a silver and two bronze over 1500m and 3000m in the ages U13 to U15. Memories The best thing about LAs was the friendships formed with all types and ages of people. I loved to do every event every week. Enjoyed the variety and little training I did, all very casual. Actually I used to do 80 to 100m hurdles up until regionals. Basically there was no need to specify it was all about having as much fun as possible without taking it too serious.

CHERYL WEBB 2009 World Championships – 20km Walk

Little Athletics Club Penrith LA’s U6s to U15s State Titles Ah, it was so long ago, but I did win quite a few medals in the walks events and always made it through to the final in the 400m, 800m and 1500m runs too. These were always my events that I entered every year. State Teams Back in my time it was the U12s! And yes I did. Memories LAs had a huge impact on me. My very first night at Friday night LAs comp, mum had to force me out of the car and lock me out cause I was too scared, but after I got in with the other kids I never looked back. I loved the excitement of competing and of course winning. But I didn’t win in everything. I was really bad at field events and hated the high jump. But my most memorable moment would have to be the U12 nationals which for me were held in Brisbane. They had picked me obviously for the 1500m Walk (my pet event) but also picked me for the 400m run. I was terrified! But who would have thought, I won the bronze medal! A huge surprise not only to myself but to family and the rest of the team. It’s up there with my most favourite memory along with the Athens Olympics and Commonwealth Games. 2009 World Championships – 400m, 4x400m relay

Little Athletics Club Glenbrook LAs then Nepean LAs U7s to U15s. State Titles I was usually always in the top three for most of my races at state. My first state final was when I was 7-years-old I came 2nd in the 70m sprint. State Team I went to the Trans Tasman Challenge but I never went on the U13 or U15 teams. Memories At Little As I competed in everything, from discus to 3000m. I still have regional discus records as an U7 I think. I’ve got many friends from Little As that I still see around, many who still work in the sporting field.

12 Count Me In Lismore AWD Clinic As part of the lead up to State Multi in Lismore, Darren and Alvin traveled there a couple of days early to assist with the running of an AWD clinic for the local school hildren. The Lismore Centre sent an invitation to all schools in the area that had special need classes through the local DET office. The day turned out to be fine but a little warm and 30 children turned up for the event. The program commenced with track events in the morning: 50, 100, 200 and , while the afternoon program consisted of Long Jump, Shot Put and Turbo Jav, set up in a tabloid format. Helpers came from each school, Lismore and Ballina Little Athletics Centre’s, and the local office of the Department of Sport and Recreation. Overall the day went extremely well with all children, both primary and high school, enjoying their day with us. The Lismore Centre has now sent a small questionnaire to all participating schools and the feedback has been very positive with most schools requesting that the Centre make it an annual event. Lismore Little Athletics Centre would like to thank Darren and Alvin for their assistance with this day. Laurie McLeod (Northern Rivers Zone Co)

Apple and Chestnut Crumble Serves: 4 Preparation time: 20 mins Cooking time: 25 mins

Ingredients 1/2 tspn mixed spice 500g fresh chestnuts 6 apples 50g butter 1 tablespoon water 2 tablespoons rolled oats Yogurt, to serve 2 tablespoons brown sugar

Method Slit skin of chestnuts. Place in pan of cold water and bring to boil. Boil 20 minutes. Drain and cover with tea towel to keep moist. Peel off shell and brown skin. Chop. Heat butter in frying pan. Cook chestnuts until golden brown. Set aside. Cook oats in same pan, stirring, until golden brown. Combine chestnuts, oats, sugar and spice. Peel, core and chop apples. Cook apples and water in a small saucepan, stirring, until soft. Spoon apple into four dishes. Top with chestnut mixture. Serve with yogurt.

Tip: Use packaged toasted museli in place of oats and sugar for a shortcut to make crumble topping. 13 Website Review www.completetrackandfield.com

The official Track & Field Resource website. The design is simple and easy to find something that can be utilised towards you as an athlete or apply new coaching methods to your athletes. The homepage is set to grab your attention from the moment that it appears & launches into the world of Athletics. The focus of the website is to allow a coach, parent or an athlete to gain an insight knowledge from some of the world’s most renowned coaches and literature that is currently available.

The content of the website has been designed to allow anyone from limited knowledge, to an experienced individual to gain as much information as possible during their visit. The homepage is divided into sections to help establish the areas that you are after or might be interested in researching. Sections are: Event Specific Training, Training By Topic and T & F (Track & Field), Resources. Complete Track & Field website identifies current news within the Track & Field industry, as well as establishing “Recent Updates”.

The writing style throughout the web design has been effectively used to cater for professionals learning from other professionals, young athletes wishing to learn a drill/ skill and parents wishing to help improve their child in athletics.

Example from Complete Track & Field: Training By Topic – Youth Development

“Youth Speed Training” By Patrick Beith The article quickly identifies that in every sport “speed” is needed. So with the help of this article it establishes drills that will help the athlete to teach their body the correct technique to allow their body to gain as much speed as possible. A very light and interesting read, which will leave you busting to apply these drills in your next training session.

This website will be handy not just for Track & Field, but for any sport that requires speed, nutrition, strength & conditioning and recovery. Give the website a hit and learn something new before your next training session and surprise your fellow athletes and your coach with new found knowledge that can be used in a variety of sports!!!

Overall rating of the Website (out of 5): 

PROJECTS PAGE

MYTHS ABOUT YOUNG ATHLETES & SPORT Here is the fifth article in a series in which Darren Wensor (Little Athletics NSW Special Projects and Level 4 Coach) attempts to dispel some common myths about young athletes and their participation in sport. MYTH 5: “A jog and stretch is the best way to warm up”. REALITY: The Warm Up The first part of every training session or preparation for competition should be the warm up. Warming up is an important aspect of injury prevention and in preparing athletes both physically and mentally for the activity ahead. The ideal warm up will:

• Help to raise body temperature and increase heart rate. • Prepare muscles and joints for the activity to follow. • Begin with general activities and be followed by sport-specific / event-specific exercises. • Be relevant to the age, ability and experience of the athlete.

Individuals will have different needs in a warm up. It is also worth noting that a warm up for a practice session may differ considerably to a warm used before a competition.

Depending on the age of the athlete, some general principles to follow are: • The warm up should be very active and time efficient • Begin with general, full body movements such as jogging, skipping, side-stepping, etc. • Gradually and systematically increase the intensity and specificity of the warm up. • Pay particular attention to actively mobilizing the body parts primarily involved in the upcoming activity. E.g. Legs and hips for hurdles; arms and shoulders for throws. • Conclude with some event-specific drills and even some lower intensity rehearsals of the full skill.

Athletes should take part in a very active and continuous warm up, of which there are many potential routines. It does not contain any static stretching, which is best suited to the end of the session.

Static Stretching Flexibility is an important aspect of general fitness. An optimum level of flexibility will help athletes to prevent injuries, maintain good posture and perform sports skills. Therefore performing regular exercises for flexibility is a vital component of a balanced training program.

Traditionally, many athletes stretch statically before training and competition. There is, however, growing evidence that pre-exercise stretching may not prevent injury and may be detrimental to sports performance.

Recent research suggests: For more • Pre-exercise stretching does not reduce the risk of injury. A number of studies which compared information, groups of individuals who stretched and those who didn’t showed no difference in the incidence of injury between the two groups. please contact • Pre-exercise stretching may be detrimental to activities requiring speed, strength or power. Studies Darren Wensor have shown levels of strength reduced for up to 120 minutes following static stretching. Other studies have shown 20-metre sprint times increased after static stretching. (Special Projects) at the LAANSW Conclusion: It is time to move on from the traditional “jog and stretch” warm up routine. Current research suggests office 9633 4511 or that static stretching should not be performed before exercise. Warm ups should consist of aerobic activities, mobility exercises and drills that are likely to prevent injury and improve performance. via his email: [email protected] References: • O’Donovan, Dr G., “Pre-exercise stretching – is it time to tear up the old rule book?”, Peak Performance, No. 226, pp 5-7 15 Holroyd Little Athletics Centre Getting To Know Athletes outside Our Centre/Zone

At Holroyd LAC our athletes have the own ground. As well it gets them opportunity to meet and compete accustomed to receiving two calls to against children from other Centres, report to marshalling for their events/ which they would not normally activities and allows them an encounter in a season. Very early in the opportunity to compete in both track season, in mid October, the three and field events with qualified officials Centres in the Holroyd Council area, conducting them. namely Holroyd, Greystanes and At each of these carnivals duties are Girraween, take turns at hosting the allocated to each Centre fairly, giving the Holroyd Municipal Shield Challenge. parent helpers an opportunity to gain a This is just a friendly low key carnival little more knowledge on the conduct of with three track events and two field events in both carnivals. There are no events for each age group, plus 4 x 100m personal trophies, medals or place relay and tug of war. We include all age ribbons awarded. Athletes receive a groups, even the tiny tots do a series of participation ribbon only, but have the fun activities plus a 50m run on the track. knowledge that all their efforts A little later in the season, generally contribute towards a point score for their November, we take part in the Great Centre and the winning Centre leaves Western Challenge. This carnival involves with the winning shield for one season. the Holroyd, Minchinbury, Kings Langley At the conclusion of the carnival each and Girraween Centres. Once again with Centre receives a copy of the point score each Centre taking it in turns to host the which enables them to inform their day. athletes and parents of winning age groups as well as overall boys and girls Again as well as having the usual five point scores. events-two field and three track, there are 4m x 100m relays and the tug of war The primary aim of each of these for each age group, with the tiny tots carnivals is to allow the athletes an doing their usual activities. opportunity to experience competing under LAANSW rules in a low pressure Both of these carnivals offer an fun carnival. How about a few more opportunity for children to experience Centres out there getting together to do conditions to compete other than their something similar. CENTRE NEWS

16 Find A Word

The Weather BLIZZARD L A M S U N N Y B S E D Y CALM CHILLY Y I J A N N I A R W A R M CLIMATE CLOUDY N L G K E O T E A Y L O A COLD CYCLONE O S L H C A W I N D Y U R DRIZZLE DROUGHT F M E I T O H L I L Z G E FLOOD FOG A L I A H E T B H O T H L FROST HAIL B A O S U C N L M C S T Z LIGHTENING OVERCAST A C R O N R A I N B O W Z RAIN RAINBOW C L O U D Y E Z N X R U I SHOWERS SNOW C F D F E G K Z H G F A R STORM SUNNY P N O L R E T A M I L C D THUNDER WARM V M Q G O V E R C A S T X WINDY C Y C L O N E D S T O R M To win a $50 gift voucher from The Athletes Foot, Name: send completed Centre: Age Group: puzzle, along with your name & address to LAANSW Locked Address: Bag 85, PARRAMATTA NSW 2124 by the 29th of June 2009. Postcode: & to U12 Little Athlete BONNIE MASON from SOUTHLAKES LAC who won last Congratulations edition’s Find-a-Word!!

ContactLocked Bagus... 85, PARRAMATTA NSW 2124 (90-92 Harris Street, HARRIS PARK 2150) Tel: (02) 9633 4511 or 1800 451 295 Fax: (02) 9633 2821 Email: [email protected] Website: www.littleathletics.com.au 17