GREETINGS FROM THE BOARD

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Caitlin Oliver
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We d like to especially thank our sponsors and supporters for their commitment to the teams thus far in 2017.

1 NEWSLETTER In this issue: Greetings from the Board Mid Season Review Coaching Corner Clinics Upcoming events Get Moving with Kelly 60 seconds with Sarah Corfield GREETINGS FROM THE BOARD Welcome to our inaugural NSU Newsletter, a simple way to keep you updated as to what s going on with NSU and keep you connected with players, coaches and managers. We d like to especially thank our sponsors and supporters for their commitment to the teams thus far in We pride ourselves on delivering amazing opportunities to our players and this could not happen without your support. It was great to get together with supporters and sponsors recently at the mid-season function at Genea Netball Centre a chance to watch both teams play on the show court, while enjoying good company and refreshments. The most exciting news for NSU is the fact that we have been granted another license from Netball NSW who want to expand the license tenure to 5 years, instead of the 2 year license we all started with. This is testimony to their confidence in both the Premier League competition and the franchises who are involved. You will be pleased to note that NSU received some very flattering feedback from Netball NSW regarding the functioning of the club and the execution of our vision. While this is very pleasing and reflects a lot of behind the scenes work, it is the players, coaches, managers, physio etc on the front line who promote our brand so professionally. The conduct of our team staff and players has been exemplary and we thank them for their contribution both on and off court. Building a strong culture is one of the most important aspects to our future success certainly got off to a good start and we want 2017 to continue to build on this. This is a team effort and we thank you in advance for your involvement. Enjoy the newsletter and we look forward to seeing you at the games each Wednesday to cheer on and support our teams. 1

Issue 1 July, 2017 MEET YOUR 2017 NORTH SHORE UNITED TEAMS 2017 20s Team: Back (L-R): Grace Pilon, Sophie

Front (L-R): Annabelle Gillings, Lucinda Drinan, Harriet Weir, Isabella Ward, Sarah Corfield.

Colleen Mitchell (Assistant Coach), Tory Trist, Grace Hill, Nardia MacDonald, Vanessa Mullampy, Alison

Absent: Lauren Moore, Sam Poolman, Jan Troy (Manager).

2 Issue 1 July, 2017 MEET YOUR 2017 NORTH SHORE UNITED TEAMS s Team: Back (L-R): Grace Pilon, Sophie Maclennan-Pike, Chloe Fryday, Madi Ward, Brooke Pearsall, Jessica Laga aia, Nadia Macdonald (Head Coach). Front (L-R): Annabelle Gillings, Lucinda Drinan, Harriet Weir, Isabella Ward, Sarah Corfield. Absent: Dakota Thomas, Sandie McCarthy (Assistant Coach), Tania Dorahy (Manager) 2017 Opens Team: (L-R) Colleen Mitchell (Assistant Coach), Tory Trist, Grace Hill, Nardia MacDonald, Vanessa Mullampy, Alison Miller, Emily Moore, Ash Fong, Hayley Wilson, Sonia Mkoloma (Coach). Absent: Lauren Moore, Sam Poolman, Jan Troy (Manager). WE ENCOURAGE YOU TO SUPPORT OUR NORTH SHORE UNITED SPONSORS Thank you to Century 21 Northside, MST Tape, The Sydney Netball Shop and The Mater Clinic Physio for their continued support and encouragement. 2

3 MID SEASON REVIEW The NSU 20 s have had an awesome start to the season. We have a mix of experience and youth in our team. With 7 of our 12 girls aged 17 and under,we have stepped way above expectations already! Pre Season saw us travelling to Orange in February, bonding to take out the 2017 Heart Kids Cup, with Dakota Thomas named Player of the Tournament. Some of our girls conducted a clinic prior to the tournament, getting to know some of the little, local netty heads. It is a great cause and raises a lot of awareness. Our training game against the NSW 19 s continued our Pre Season. The girls won 2 out of 4 quarters, showing strength and unity. Our first game was against Central Coast Heart. We had a strong lead, however both teams were not going down without a fight. Nerves were present but we held on for the final minute to win by 2. We continued our winning run defeating GWS Fury by 8 in our second game. A fantastic start as well as great passages of play with high defensive turnovers gave us every opportunity to stay in front. Round 3 was a ripper of a game! The girls were neck and neck with ERNA Hawks, with both teams showing patience and persistence to stay in the game. The game was tied at 51 a piece, paving the way for a highly anticipated second round game! In round 4 we went down to the Sutherland Stingrays by 4. We were a little late coming out of the blocks, and some passing and decision making errors did not allow us to settle into the game. Round 5 saw another slow start for NSU, trailing early to the Manly Sapphires. We fought back hard only, however we fell into the trap of not converting our many turnovers. I feel positive about our next game against the Sapphires! Round 6 against UTS Sparks was a completely different game; NSU were determined to stick to the game plan, starting well and taking a 10 goal lead in the first quarter. Heading into the second quarter, the girls settled into their game utilising quick ball placement and great long-range shots. All players got court time to show what they had. We ended up winning by 8 goals. In the last game of the round, we were up against the fierce Penrith Panthers. Panthers were able to combat everything we put out there, and they were the better side on the day. Again, with awesome patches of play, it proved that we can match them, we just need to be consistent. Round 8 came along and we were back to the start of the draw. NSU stepped it up from their last match against Central Coast Heart, leading from the front. We had to change some match ups in order to stay with the relentless Heart, but we finally found our momentum by the third quarter to push through and take the game by 6 goals. It has been an exciting start with the business end of the season certainly underway. All teams are stepping it up a gear to make the competition anyone s game. We have many individual achievements from the girls away from NSU. Congratulations to these girls: Sophie MacLennan-Pike NSW 17 s Netball Team Lucy Drinan NSW 17 s Netball Team, Selection in the Australian 17 s team Dakota Thomas Selection in the NSW All Schools Team and NSW Athletics Jess Laga'aia NSW Touch Team Maddi Ward Winner of Iron Woman Bella Ward 2 nd in Iron Woman Champs On a sad note, during a training session we lost a strong and dedicated training partner, Georgie Cottle, who did her ACL. We wish her a very speedy recovery and look forward to her returning to the court with NSU in It has been an exciting start to the season and I am extremely proud of the development of all the girls. We are yet to show what we are capable of. Bring on the second round!!! - Nardia MacDonald (20 s Head Coach) 3

We had a rough start with girls pulling out for various personal reasons, and leaving me with a pretty depleted squad of 8! This was a make or break moment, but the girls decided to make it.

4 MID SEASON REVIEW Wow! What a great opportunity and a new task thrown at me. When I saw the roster of girls, I know it was a team filled with potential and a chance for me to help develop these girls into thinking, confident and strong netballers. We had a rough start with girls pulling out for various personal reasons, and leaving me with a pretty depleted squad of 8! This was a make or break moment, but the girls decided to make it. We trained harder, pulled together and got fitter. Everyone has been open and flexible and it shows their character. We are just at the halfway point, sitting 6th and only losing some crucial games by a few goals (even getting my retired ass on the court!). We have shown what the NSU club and players are all about. We have the ability to take whatever is thrown at us and UNITE. Keep supporting us and let s see where this season can go! - Sonia Mkoloma (Head Coach, Opens) Sydney Netball Shop SALE!!! Netburner Professional Sizes 8, 8.5, 10, 10.5 $180! Netburner Supers White/Orange/Pink Sizes 7, 8, 9, 12 $190! Netburner Supers Aqua Splash/Diva Blue/White 8, 9.5, 10.5 $190! 4

5 MID SEASON REVIEW Our Pre Season started with grueling fitness sessions run by former coach, Bec Bulley. Bec introduced us to the dreaded Pyramid at Homebush, even joining in herself and putting us to shame. Bec received a call from the coach of Giants Netball, Julie Fitzgerald, enticing Bec out of retirement. She agreed, and 1 month ago, was awarded Giants Netball Players Player. Congratulations to Bec and all that she has achieved. Our season started with Sonia at the helm. We came up against a welldrilled Central Coast Heart side, boasting an attacking side with flair and speed. The girls had their noses in front for most of the match, however went down by 6 goals. Our second game was against GWS Fury. We showed more cohesion and spark than the previous game, winning by 3 goals. In round 3, NSU played ERNA Hawks. The girls stepped up their intensity again, working hard on their fitness between rounds. With 40 seconds left in the match, the girls unfortunately let a 1 goal lead slip, to go down by 1 in the final seconds; a heartbreaking finish to a great game. The following week, the Opens faced the reigning champions, Sutherland Stingrays. We knew the task at hand was a difficult one but the girls went in with confidence. The game was fastpaced and a brilliant display of athleticism from our mid-court. Our shooters were reliable under pressure and our defenders worked tirelessly, turning over a lot of ball. However, errors at crucial times saw the girls go down by 2. NSU played Manly Sapphires in the following round. A brilliant fourth quarter was, however, not enough to get a win as the girls went down by 9 goals. With a little help from Giants Netball GK, Sam Poolman, the girls went out and played a controlled game against UTS Sparks, racking up our biggest win of the season. The girls won by 15 in a dominant display of defence. The Opens continued on their winning ways, defeating a tough Penrith Panthers side by 14 goals. In the first game of the second round, NSU let their guard down against a fired up Central Coast team, letting go of a 6 goal lead to lose by 5. We look forward to the challenge ahead! The girls are taking it each game at a time and aiming for that top 4 finish! - Ash Fong (Open s Vice Captain) 5

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Once our team has put good hands up over the ball and if we mark our player, it will make it a lot easier for us to get the ball back.

7 COACHES CORNER Colleen Mitchell (Opens Assistant Coach and NSW Under 17 s Assistant Coach) shares her defensive knowledge with us! Netball is an attacking game, so we really need to ensure that our teams have good defence - the better your defence is, the more ball you get back. This drill is based on SHADOWING. Once our team has put good hands up over the ball and if we mark our player, it will make it a lot easier for us to get the ball back. This drill can be done by all age groups and add extensions if they find it too easy. 1 V 2 GUARDING BALL SIDE Set up 3 players in a triangle - vary the size depending on the skill of the athlete. Players 1 and 2 form the base of the triangle. Player 3 is the point and the worker will move from side to side on player 3. On the base of the triangle, players pass the ball to each other. Vary the pace at which the ball moves. The Worker must stay ball side (same side of the ball). The feeder occasionally feeds the ball to the far side of the spare attacking player. The defending player in this situation must try to make the interception. COACHING POINTS For the defender: Stay on your toes and keep your eyes up, watching the ball. For the attackers: Easy feed at the start so the defence succeeds then gradually make the attack more active. Extension: Defender can try to intercept the ball from passers 1 and 2. 7

8 2017 CLINICS Our club embraces any opportunity to give back to grassroots netball. Girls from the 20 s and Opens teams hold NSU clinics throughout the holidays at NSNA and KNA, teaching budding netball stars new drills and skills to add to their repertoire. Clinics include specialist defence, centre court and shooting sessions as well as match play. 8

9 Sunday 13th August UPCOMING EVENTS Norths Specialist Clinic 9.30am-12.30pm at Small Street, Willoughby Thursday 28th September Ku-Ring-Gai Skills Clinic 9am-3pm at Canoon Road Courts Thursday 5th October Norths Skills Clinic 9am-3pm at Small Street, Willoughby Saturday 2nd September NSU Trivia Night at Norths Abbott Street, Cammeray 9

GET MOVING WITH KELLY Kelly Beahan-Smith has a wealth of experience, previously working with the Wallabies, Cronulla Sharks and Sydney Thunder WBBL just to name a few!

10 GET MOVING WITH KELLY Kelly Beahan-Smith has a wealth of experience, previously working with the Wallabies, Cronulla Sharks and Sydney Thunder WBBL just to name a few! We are extremely lucky to have her as our Strength and Conditioning Coach! 123 years after the first game of netball was played and 23 years after it was recognised as a Commonwealth Games sport, netball has become one of the most popular court sports worldwide. With the advantages of sponsorship and increasingly intense media interest, dreams of playing the game professionally are becoming more realistic for many but as interest increases, so does the demand for an explosive, powerful athlete. We all know how fast paced and exciting our game is, but what you may not realise is how hard our girls train off the court to be able to compete at a semi-professional level week after week. If you think that the physical attributes needed to be able to accelerate, decelerate, sprint, jump, land, lunge, throw and catch consistently all with a high level of skill over the period of an hour, takes time and persistence to develop, then you would be right. NSU is however, at the peak of performance and sport science with training sessions built around developing an athlete with all of those skills and the ability to make good decisions under pressure on top of that. NSU STRENGTH & CONDITIONING Strength is the guiding measure for how far we can progress our athleticism in any sport. It assists ability, agility and protection against injury. In netball, we need strong muscles around the hip for changing direction quickly, stopping, accelerating, jumping and driving forward at speed. Glute and hip strength is also a preventative for the knee falling into a valgus position which makes it vulnerable to injury. Strong core muscles and in particular the oblique muscles, help keep ankles strong as well as produce speedy rotation and ball skills. The ability to decelerate should be coached before acceleration, so NSU spent a good part of preseason completing stick and land drills, groin strengthening exercises, depth jumps and jumps/hops in different directions. While it is obvious that aerobic fitness is a very important aspect of any team sport, it is also a critical component for recovery. The better your fitness, the better your body recovers both physically and mentally and here s a fun fact being fit helps you make better decisions. Important for everyone but extremely valuable when you need to make good, fast decisions on court! You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of your maximum heart rate. Running 2x per week for 30 minutes at this heart rate will contribute to developing this. Anaerobic fitness, which includes strength, power and muscular endurance, is increased by working in your anaerobic target zone. This is found between % of your maximum heart rate. Our Friday night sprint sessions are written around developing these foundations. Next time you watch our NSU players compete, watch for speedy footwork, explosive passing, powerful court sprints plus some very impressive jump and landing technique! 10

60 SECONDS WITH... Sarah Corfield (20 s Captain) 1. When did you start playing netball and for what club? At the age of 7 for St Ives Netball Club. 2. Why did you start playing?

I m currently studying a Bachelor of Health Science and I coach a couple of netball teams from St Ives and the KNA Rep Development program.

Last year when I had a brain snap and took a baseline throw in and threw it to the WD over the transverse. 5. Who is your netball idol? Sharni Layton. 6. What is your pre-game meal? It varies.

11 60 SECONDS WITH... Sarah Corfield (20 s Captain) 1. When did you start playing netball and for what club? At the age of 7 for St Ives Netball Club. 2. Why did you start playing? My older sister was playing and my friends were forming a team. I always enjoyed sport and was also a bit hyperactive so it was a good way to release my energy. 3. What do you do outside of netball? I m currently studying a Bachelor of Health Science and I coach a couple of netball teams from St Ives and the KNA Rep Development program. I also do extra fitness sessions with a PT and with my family. 4. What is your funniest netball moment? Last year when I had a brain snap and took a baseline throw in and threw it to the WD over the transverse. 5. Who is your netball idol? Sharni Layton. 6. What is your pre-game meal? It varies. I don t really have one but I have a banana in the car on the way to the game. 7. What song do you listen to before a game? I generally just flick through the radio channels in the car. 8. What is your favourite playing moment? Winning the Under 17 s State Champs for Ku-Ring-Gai. 9. Any advice for young netballers? Never say never. Always keep on trying. KEEP IN TOUCH North Shore United Netball northshoreunitednetball 11

Shark Bites. We do it for Kicks. News from the Sorrento Football Netball Club Round 13 Crib Point v Sorrento Saturday, 1 August 2015

Shark Bites. We do it for Kicks. News from the Sorrento Football Netball Club Round 13 Crib Point v Sorrento Saturday, 1 August 2015 NOTE FROM THE EDITOR Last week was a bit of a danger game for the club as we have had some tough battles against Crib Point in recent times and we absolutely couldn t afford to go down in all three matches