How to do sporty things
Sporting 'how tos, courtesy of Sydney's pros. By Lisa O'Brien
...throw
The type of throw depends on how far you want the ball to go, says Catherine Cox, captain of the NSW Swifts netball team. "A chest pass you'd do for someone that's three feet away, and a shoulder pass would cover at least a third of the court," says Cox. "Stop once you receive the ball, then line yourself up so you can deliver a good pass. If you were throwing a shoulder pass, it would be the opposite foot to your throwing arm in front and then when you go to throw the ball you put your weight onto the foot that's in front so you get a lot of power from your legs as well."
Aim the ball at the chest area of the person receiving it. "Ideally when you pass the ball you want all the power of your arm, your shoulder, plus your fingers behind it."
Check it out: The NSW Swifts Open Training Session, Mon 12 May, 4pm-5.30pm. $10. (www.netballnsw.com).
...kick
"If your whole body is in a nice position then you're going to have a good kick," says Michael Gordon, goal kicker for the Penrith Panthers. Place the ball on the tee at a 45-degree angle and in the direction of where you want it to go. If you're right-footed like Gordon, he recommends aiming just inside the right post regardless of where you are on the field, and the opposite post for left-footers.
"I only take three steps back and two across to the left. Some people have a long run up and some have shorter run ups."
Most people kick with the instep (side) of their foot but Gordon prefers to kick off the top of his foot. "Your shoulders play a big part - if you drop your shoulders, you'll hook the ball," he says. "It's all about keeping your head down and following through the ball, not just swinging your leg."
Try it out: thattrainingball.com.au teaches young people how to kick in soccer, AFL and Rugby League.
...bat
Belinda Wright, outfielder for the Australian women's Olympic softball team, reckons one of the biggest mistakes people make when they step up to the plate is not watching the ball. "The most important thing is to make sure you watch the ball," she says. Wright advises standing with your feet roughly shoulder width apart, side on to the pitcher with your hands together at the end of the bat. "Your second knuckle should line up on each hand, then your arm should be bent with your hands up near your back shoulder. It's a whole body movement," she says. "You need to step when the pitcher steps and as you swing, pretend you're squashing ants with your back foot so that you pivot on it. Your swing should go right through the ball."
Have a swing: If you want to play softball, go to www.softball.org.au for clubs
...stretch
"Before practicing yoga postures take time to become aware of your body," says Christian Simpson, principal teacher at Acharya's Yoga Centre.
Limber up with gentle movements. Stand with feet shoulder width apart, gently turn from side to side with arms relaxed, then place your hands on your hips and gently rotate the hips. Move your hands to your knees and rotate the knees, before placing your thumbs on your shoulders and rotating them. Finish with forward and backward, then side to side, bends. "Firstly, practice the posture correctly. If you're not familiar with the yoga postures, a good teacher is essential. Secondly, the correct order for the postures is very important to balance the muscles and ensure the correct alignment of the body. Do not strain yourself in the posture. A small and regular routine will form a solid footing for a strong future."
Limber up: Acharya's Yoga and Meditation Centre, Level 1, 373-375 Pitt St, Sydney 2000 (02 92643765).
...get motivated
There are many reasons why people lack motivation to get fit, says Ray Kelly, exercise physiologist who has worked with Biggest Loser winners Adro Sarnelli and Chris Garling. "If your training is boring, it's hard to motivate yourself, so it's important to place as much variety as possible into your training regime," says Kelly.
"It's best to incorporate indoor, outdoor, high intensity, low intensity, group and individual training." Kelly suggests setting realistic goals, starting out at an easy level and slowly building intensity. "There is nothing in this world more important than your health, but unfortunately most people don't realise this until they're ill," he says. "Give yourself 30 minutes a day, and everyone else can have the other 1410 minutes!"
Get fit: Step into Life group personal training sessions (1300 134 136)