Hockey
SACS HOCKEY 2013
The new hockey season is just around the corner and a number of intense pre- season planning meetings have already been held in anticipation of an exciting and successful 2013 season.
We are fortunate to have been given substantially increased resources by Mr. Ball and the School Governing Body for the 2013 season and we are in the process of securing a number of outside coaches to assist our existing staff in taking SACS hockey to greater heights.
We are very pleased that Mr.Pierre le Roux has agreed to offer his expertise to SACS hockey .Pierre is a Junior School parent with an impeccable hockey CV. He was a provincial player at UCT and subsequently a highly successful UCT, Western Province Provincial and assistant South African Coach and currently coaches the WPCC Men’s Grand Challenge championship winning side. He was recently appointed as co-trainer of the SA Men’s side for their February Rio tournament.
Pierre’s hockey acumen has been invaluable in our planning sessions and it is envisaged that he will act as a senior coaching resource in assisting the coaches planning their sessions as well as doing specialised training sessions when appropriate.
We are delighted that Matt Botha will be returning to coach at SACS in 2013 following his very successful 1st season at SACS in 2012.Matt is a current Western Province and SA squad player at present playing professionally in Belgium and will return at the end of April. Matt will provide coaching and technical expertise to the u16 and u18 teams.
A number of other exciting and dynamic coaches are being appointed to assist the SACS staff across all age groups for the 2013 season.
Provisional squad selection for the u18 and u16 training squads will take place within the next 3 weeks .U 14 trials and squad selection will take place later in the term. It is expected that all hockey players are already working on their stick skills at home without endangering any furniture or windows !
With the increased support given by the school, the coaching staff in turn are expecting an increased commitment from the SACS men this season .Higher fitness levels are non-negotiable this season and this applies across all age groups and teams. Dates will be announced for testing of the different squads – Mr.Peverley will provide you with the required benchmarks to be achieved as well as training guidelines in this regard.
Please note that your summer sports commitments take preference over any pre-season training.
SACS HOCKEY CALENDER 2013
27th March – 1st April 1st Team Tour to Johannesburg [St Stithians Festival]
3 April – 6 April U 16 Rondebosch Hockey Festival
11 May Bishops (Away)
18 May Rondebosch (Away)
8 June Wynberg (Home)
3 August Bishops (Home)
17 August Rondebosch (Home)
24 August Wynberg (Away)
JULY HOLIDAYS Inter-provincial Tournaments
U 18 IPT Cape Town 1-6 July 2013
U16 IPT Johannesburg 1-6 July 2013
U18 Zonal - George 23 -26 June [unconfirmed as yet]
U16 Zonal - Cape Town 9 – 13 July [unconfirmed as yet]
U14 Zonal - Possibly Port Elizabeth/Bloemfontein 1st or last week of holidays [unconfirmed as yet]
Umpire Accreditation Courses
The Maties Hockey Institute will be offering the following SAHA Umpire Accreditation Courses during February and March 2013.
Course Presenter: Elize Dirkse van Schalkwyk and Vida Ryan
| Course | Date | Price | Time | Venue | Closing Date |
| Umpires Rules Discussion and Exam | 15 February | R120 | 17:00-20:00 | Sport Science Department
Hall A |
11 February |
| Umpires Rules Discussion and Exam | 1 March | R120 | 17:00-20:00 | Sport Science Department
Hall A |
26 February |
| Umpires Grading Opportunity 1 – Advanced | 16 February | R110 | 8:00-13:00
|
Maties Hockey Club | 12 February |
| Umpires Grading Opportunity 2 – Intermediate/Advanced | 2 March | R110 | 8:00-15:00 | Maties Hockey Club | 29 February |
| Umpires Grading Opportunity 3 – Beginner | 9 March | R110 | 8:00-15:00 | Maties Hockey Club | 5 March |
Obtaining a WPHA umpires grade at the grading opportunity is subject to the participant passing the examination.
Please note there are three levels of umpiring. Please ensure that you enter the course appropriate to the level of umpiring you are expected to umpire.
Anyone interested in doing an umpire course, must get an entry form from Mr E Grobler.
SACS HOCKEY 1ST, 2ND & U16: MINIMUM FITNESS TRAINING PER WEEK
| DAY 1 | Sets / reps / intensity | Guidelines |
| Lunges | 4 x 10 / leg (carry 14kg dumbbells min) | Keep knee behind your toes |
| Push ups (Bosu ball) | 4 x max (20 min each set) | |
| Straight leg raises | 4 x 20 | |
| Bench jumps | 4 x 20 (height 40cm) | Bend knees on landing. Continuous jumping |
| Seated rows | 4 x 8 @ 80%1RM | Never round your back |
| Core | ||
| DAY 2 | ||
| Run | 5km under 23 mins (slowest) | Set yourself a quick target (<20mins) |
| Core | ||
| DAY 3 | ||
| Cable crossovers (chest) | 3 x 8 @ 80%1RM | |
| Lateral dumbbell Raises | 3 x 10 @ 80%1RM | |
| Reverse curls | 3 x 8 @ 80%1RM | |
| Wrist curls | 3 x 20 | |
| Jump squats | 3 x 15 (deep = below 90) | Add weights / bar |
| Dead lifts | 3 x 8 @ 80%1RM | Never round back. Push hips through |
| Core | ||
| DAY 4 | ||
| Sprint repeats | 6 x 400m 45 secs recover between each | |
| Sprint repeats | 6 x 25m sprint (x6) 30secs to complete; 30 secs rest | |
| Core | ||
| DAY 5 | ||
| Squats | 4 x 10 @ 80%1RM | To 90 knees |
| Lying leg curls | 4 x 10 @ 80%1RM | Can be done 1 leg at a time |
| Calf raises on Bosu | 4 x 20 | |
| Freestanding T-bar rows | 4 x 10@ 80%1RM | Never round your back |
| Push ups (Bosu) | 4 x max | |
| Parallel bar dips | 4 x max | |
| Core | ||
| DAY 6 | ||
| Plyometrics | 4 x 25m hops (repeat for other leg) | |
| 4 x 25m double foot jumps | ||
| 30 secs double foot step jumps (x 4) | At least 2 x stairs at a time | |
| Agility | Illinois agility course 30 secs (x6) | Add stick and ball in alternate sets |
| Core | ||
| DAY 7 | Rest |
CORE: should be completed in full every day
| Sit ups: flat feet / knees bent / straight legs | 30 x per variation | |
| bridging | 2 x 1 min | |
| superman | 3 x 15 | |
| Side lying hip raises | 3 x 15 | |
| Side lying leg raises | 3 x 15 | |
| Mountain climbers | 3 x 15 | |
| Seated rowing | 3 x 15 |
Exercises should be progressed by holding dumbbells / kettle bells / weights bar when suitable. All age-groups use this program please?
There will be fitness testing before the tour for all squad members, not just tourists.[1st and U16 squads] Minimum standards = level 13.5 beep test. Agility testing + strength testing results will be taken into consideration for team selection for term 2.
IMPORTANT NEW RULES FOR 2013 SEASON
Changes to the Rules of Hockey (with reference to the numbered Rules in the 2011 edition) are as follows:
Rule 8.1: method of scoring. The way a goal is scored is amended; it now includes what is sometimes referred to as an “own goal”. That is, a goal can now be scored after the ball is touched in the circle by either an attacker or a defender. It is anticipated that the detailed text will read:
8.1) A goal is scored when:
a) the ball is played by an attacker, or touches the stick or body of a defender, within the circle
b) after either of these actions, the ball does not travel outside the circle before passing completely over the goal-line and under the cross-bar.
Practically: If the ball hits any players stick inside the circle ( on either team) or touches the keeper and goes into the goal ,it will be considered a goal. This means “own goals” will be counted.
Rules 13.2.d) and e): procedures for taking a free hit, centre pass and putting the ball back into play.
The ball may now be raised intentionally and directly (lifted) using a push, flick or scoop action; this action must be conducted safely. This is essentially an evolution of what is known as the “selfpass” from a free hit. By having the option to raise the ball immediately, opposing players will not have had the opportunity to get closer than five metres; a raised ball should be safer. It is anticipated that Rules 13.2 d) and e) will read:
d) the ball is moved using a hit, push, flick or scoop
e) the ball may be raised immediately using a push, flick or scoop but must not be raised intentionally using a hit.
Practically: The ball can be lifted ( overhead, flick) directly from a free hit without the ball having to be made live.
Mr E.Grobler
Head of Hockey