Rangers RAP – 26/07/2024

Game Time!!  Hopefully all teams have enough players for this weekend’s fixtures now schools are back.  If you need to borrow players, managers please use the contact list supplied. School Holiday Camps After the great success and feedback of our July Holiday Camps, we will be scheduling them for the October holidays.  Stay tuned for more details and registration information. Around the grounds Thompson Park is back!  And these girls opened with a win! And we saw lots of player recognition this week. And of course lots of football action! Summer Football Training The club is in the process of finalising its plans for summer football training from September to December. Look out for more details to follow for those who are interested. 2025 Development Team Trials (all age groups) We are currently finalising dates for player trials across all age groups from Under 8  to Under 18 for the 2025 Development Teams.  Once we get confirmation from NSFA of the team allocations, we will share dates for trials and details of the program and teams. Spectator Etiquette During my visits to the grounds, I have noticed that spectators stand on the byline and can often impede the game.  Can everyone be mindful of this and stand at least 1 meter back from the byline.  This will prevent players from potentially injuring themselves or a spectator. Player Attire A reminder to all players and parents.  Hats are not to be worn by players during the game.  The only exception is the goalkeeper (if the sun is in their eyes).  Please ensure we stick to this rule, to prevent potential injury to players during the game. End of Season Gala Day – Save the date Chatswood Rangers will be holding the junior team presentations and a gala morning at Thompson Park on Saturday 7^th September. Teams will have the opportunity to get together to celebrate the end of the season and also have a lot of fun. Jumping castle, football activities, face painting, BBQ and more! Volunteers needed! The club will be looking for volunteers in the coming months for events we will be coordinating and for the new season.  It would be great if we could get more people involved to ensure the ongoing progress of the club.  If you are interested, please email juniorfootball@chatswoodrangers.com.au. Thanks

Nick

A message from our physiotherapy partners Movement 101 Chatswood. Are Warm-Ups and Cool-Downs Really That Important? YES! YES! YES! Warm-ups and cool-downs play a crucial role in preparing your body for the physical demands of sports such as soccer and netball, and in aiding recovery afterward. A proper warm-up increases your heart rate, enhances blood flow to your muscles, and prepares your body for peak performance, while cool-downs help reduce muscle stiffness and soreness, promoting quicker recovery. Here are three essential tips from a Physiotherapist for conducting a proper warm-up: 1. Start with Light Cardio Begin your warm-up with 5 minutes of light cardiovascular activity, such as jogging or brisk walking, increasing the intensity over the 5 minutes. This helps to gradually increase your heart rate and body temperature, ensuring your muscles are adequately prepared for more intense exercise. 2. Incorporate Dynamic Stretching Dynamic stretches are movements that take your muscles and joints through their full range of motion. These are especially beneficial for sports like soccer and netball, which require agility, mobility, and quick changes in direction. Examples include leg swings, walking lunges, high knees, and butt kicks. Aim for 10-12 repetitions of each movement to ensure all major muscle groups are activated and ready for action. 3. Sport-Specific Drills Conclude your warm-up with sport-specific drills that mimic the movements you’ll perform during the game. For soccer, this might include dribbling, passing, and shooting drills. Netball players can focus on passing drills, footwork exercises, and shooting practice. These drills not only continue to prepare your muscles but also help to mentally transition into game mode, ensuring you’re both physically and mentally ready to perform at your best. And remember, warm-ups and cool-downs are just as important before and after training, not just on game days! By following these warm-up tips, you’ll be better prepared to handle the demands of soccer and netball, reducing your risk of injury and enhancing your overall performance! Veronica, Physiotherapist at Movement101 Chatswood If you are suffering from an injury, feel free to book in a FREE triage consultation for our Physiotherapists to assess your injury. You can book an appointment here, or give us a call on 7205 7339

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