Breakaways News

Breakaways Netball Club Inc Hervey Bay

December 2014

Sign-on Day
14th February 2015
GET STARTED voucher applications for round 5 open 2nd
February 2015.

2015 FEES

If you intend on paying fees using the voucher, we strongly

recommend you apply immediately. This is to ensure your
application is processed and a voucher is received prior to
sign on day.

810 yrs

$135

Please ensure you print your voucher and bring with you on
sign on day. It must be presented on the day.

57yrs

$95

Any balance outstanding on your fee must be paid on signon day.

For more information on the funding, eligibility
and the application process, please click here.

1118+ yrs (& over) $175

Non Playing Member $45

Start paying your 2015 fees now

We now have an instalment option available.
No minimum instalment payment required.
EFT detailsBSB 034136 A/C 190494 (As a reference,

Association and Club fees

must be paid on/by sign
on day.

please use first 4 digits of your surname followed by 2015.

eg. SMIT2015) and email copy of receipt to breakawaysnetballclubhb@gmail.com.
Any over-payments will be reimbursed.

On behalf of the Committee, we wish all our

Breakaways club members and their families a
Merry Christmas and Happy New Year.
We hope your day is surrounded with family and
friends..filled with fun, love, laughter and lots of
celebration.

SPORT & NUTRITION

BEFORE TRAINING OR GAME DAY
The aim is to start any exercise session or competition
well hydrated. This requires drinking regularly throughout
the day leading up to training or competition. Encourage
a drink with all meals and snacks. Immediately before
the training or competition begins, players should aim to
consume 200-300 ml of fluid. This not only helps with
hydration, but also prepares the stomach for accepting
fluids throughout the game.
The pre-event/training meal needs to provide fuel 2 to 4
hours prior to the game, so it needs to include some
carbohydrate, a source of protein and make sure there
are some fluids with the meal too.
Some suitable examples of pre event meals:

Breakfast cereal with low fat milk

Canned spaghetti on toast

Pasta with tomato-based sauce

Toasted ham and tomato sandwich

Fruit or fruit salad

Some recovery snack suggestions include:

A vegemite & cheese sandwich + fluids

Fruit salad + yoghurt + fluids

A salad roll/wrap + fluids

Banana/fruit smoothie

Soup-in-a-cup + bread roll + slice cheese

Be prepared - players should have these snacks ready

to go so they dont rely on the venue to provide a
suitable snack (because pies and lollies are not!).
This snack should be followed up by a more
substantial meal within 3 to 4 hours after finishing
exercise. Again, it needs to contain carbohydrates and
protein. Some suggestions for a recovery meal include:

WHAT ABOUT RECOVERY

There are three golden rules in recovery nutrition:

Refuel muscle glycogen (carbohydrate stores)

Repair muscle tissue (for maintenance & development)

The first step is to have a recovery snack (containing

all of the above) within 30 minutes of finishing a game
or training session.

Rehydrate - replace fluids and salts lost through

sweat

This means that recovery meals and snacks must contain

carbohydrate (fuel), some protein (for muscle repair and/
or gains) and plenty of fluids to replace sweat losses.

Baked beans/spaghetti on toast

Pasta with a low-fat bolognaise sauce

Rice with a low-fat tomato-based chicken curry

Thai noodle salad with lean beef + fluids

Grilled chicken breast with potato + veggies

Jacket potato with low-fat fillings

Rehydration is vital after exercise and it is important to

monitor fluid losses after a game or training session.
This article has been extracted from the Sports Dieticians Australia Food For Your
Sport.

DRILLThrow, Meet, Catch, Turn and Pass...

Sportplana great website

to obtain drills for all
types of sport.
Coaches and Team
Managers for 2015 will be
given full access to this
site once appointed.
This drill was extracted from the
Sportplan website Sportplan
Page 2

Dont forget that you can support the Breakaways Netball Club by
shopping at AMart Sports. Under the Community Kickbacks
program, Breakaways earns 5% of your purchases at AMart
Sports as in-store credit to spend on our club equipment. If youre
already a member, dont forget to swipe your card when making a
purchase. If you havent joined yet, all you need to do is join
Team AMart @ teamamart.com.au or in store, select our Club
from the list of participating groups and swipe your loyalty card
every time you make a purchase at AMart Sports. You'll receive
access to great member prices and other initiatives and our Club
will receive a 5% credit. Thanks for your support.

Breakaways News

WIN A POLO SHIRT..

Complete the find-a-word and find Santa to enter the draw to WIN a polo shirt. Email your answers to breakawaysnetballclubhb@gmail.com. Your second opportunity to WIN the polo will be in our February Newsletter and announced at signon day.

ANZ

GAMES

ATTACK

GOAL ATTACK

AWARD

GOAL KEEPER

BALL

HBNAI

BASE

HOP

BIBS

BOUNCE

BREAK

BREAKAWAYS MANAGER

REPLAY

PLAY

STEP

PLAYERS
QUARTER

WING

VISOR
SATURDAY

TEAMS

SEASON

TENT

SCORER

TIME

WATERWHISTLE

TRAINING

WIN

SHOOTER

REP

UMPIRES

LOBS

MODDIES
CENTRE
COACH

NETBALL
NET SET GO

DEFENCE

NETTA

DIV
DRAG

OBSTRUCT

DRILL
ZONE

PASSES

The remaining letters spell

out the winning word

PIVOT

Fin
d
San this
ta?

Find Santa
(picture above) in
this photo and let
us know where is.

Page 3

Breakaways News

BREAKAWAYS 2014

Breakaways Netball
Club Inc Hervey Bay
PO Box 704
HERVEY BAY QLD 4655
E-mail: breakawaysnetballclubhb@gmail.com

The Breakaways Hervey Bay group page will close as of 31st

December and replaced by The Breakaways Netball Club
Hervey Bay "like page".

The Committee...

To ensure you are receiving the most up to date information

from our Club, please make sure you have liked our "like page.

President: Kylee Pitt (ph: 0406 440 771)

To visually see the difference between the pages, the old page has
the green logo. The new like page logo is the Breakaways logo
you see on this page.

Vice President: Mel Aird (ph: 0439 666 566)

Secretary: Tamara Loveridge (ph: 0457 800 241)
Treasurer: Shani Mitchell (ph: 0403 215 737)
Registrar: Tracy Sciacca (ph: 0438 257 555)

To save any confusion, we strongly recommend you

delete/remove the group page from your facebook profile.

Why is Cinderella so bad at netball?

Because she has a pumpkin for a coach and she runs away from the ball

Your feedback is important to us. Dont hesitate to email us your ideas. Together we can make a change.

Thank you to all our sponsors

for your wonderful support in 2014.