Rangers RAP – 21/06/2024
June 21, 2024
We are very lucky at Rangers to be supported by an amazing group of sponsors and partners. While many of our sponsors and partners provide support by way of funds, they also offer support beyond just money and provide advice and services to the Club and our members.
One of our new partners this year, Movement 101 Chatswood, are Physiotherapists, Podiatrists & Exercise Physiologists and are ready to support our members with treatment, recovery and ongoing preventative care. As experts in their field, they are well placed to provide ongoing advice to our Club. Below is the first such piece of advice, focused on Strength and Conditioning.
If you require any Physiotherapists, Podiatrists & Exercise Physiologists services, please reach out to the team at Movement 101 and they will take great care of you.
Joe
A message from Movement 101:
“I play football/netball so I don’t really need to do strength exercises because I run a lot”. Sound familiar? Whilst playing football and netball are very good for your fitness and will build some strength, we need to start to shift the narrative that playing football/netball alone is enough for strength and conditioning. So let the myth busting begin.
Load and strength sit on a “see-saw” with our load being our sport and our strength being the capacity of our muscles. Our goal should be to always have our strength be at a higher capacity than the demands of our sport in order to prevent injury. If that see-saw falls in the other direction, we’re putting ourselves at risk of injury on the field.
Strength training (also known as resistance training) involves muscles contracting under load in order to achieve hypertrophy of the muscle fibres (increase your muscle mass). This ranges from just using body weight to machines and free weights at the gym. Identifying areas of improvement and formulating a program which progressively overloads these muscles are the best way to achieve these results.
As per the Australian Department of Health, the strength recommendations for kids/ teenagers and adults are as follows:
- Kids and Teenagers: (5-17 years old)
- Kids and teenagers should have 60mins of exercise everyday. Strength should be a component of that exercise at least 3 times a week.
- Adults: (18-64 years old)
- Strength training should be performed at a minimum of 2 times a week
If you haven’t done strength training before, it can seem intimidating. But this shouldn’t be a barrier to us keeping our bodies healthy and improving our performance on the field. If you want to learn how to lift weights safely and have a program curated to your personal needs, book in a session with our physiotherapists or exercise physiologists. Our goal is for you to feel confident with strength training so it can become a lifelong habit – even well past your football playing days.
junior football


- You will have games on the weekend of 6/7th July.
- There will be no training from Monday 8th to Friday 12th July.
- There are no games on the weekend of 12/13th July.
- Normal training resumes Monday 14th July.
- You will have games on the weekend of 19/20th July.

Nick
junior netball



senior football
Rich

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