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Sports Resources during Level 4 and Level 3

Dear Parents and Students

At present, significant uncertainty surrounds our everyday lives and many are feeling the loss of sports. The big question is “when will we be able to return to play?” Whilst the answer remains unknown, I can confirm that all sporting bodies are engaged in the consultation with the Government departments towards establishing an action plan for returning to play. As soon as we have clarity on the matter, we will be better placed to make decisions around what that looks like for the Scots College community.

For now we have put in place plans to try and help all sports participants prepare from the safety of their bubbles. Today I would like to share some of these resources with you, which I hope are useful for everyone in our community.

Update on Scots College Sports and High Performance Sport

When information is available as to when we can commence training and playing priority will be on providing the safest possible environment for our sportsmen and sportswomen, administrators, coaches and supporters.

We, as a sports department, have put in place contingency plans to try and help all sports participants prepare, as best possible, whilst in lockdown. The established squads have been accessing training programmes made available on the high-performance OneNote and on a variety of social media platforms.

In addition community engagement and connectivity amongst the established squads has continued via web and social media platforms that provide resources to allow for training at home.

If you would like access to the High Performance OneNote, please email me at gaffneys@scotscollege.school.nz and I will add you to group.

Mental fitness and wellbeing (courtesy of NZ Rugby)

Most people are creatures of habit. When things go as planned, we feel in control. But when life throws us a curveball, it can leave us feeling anxious and stressed. This is a totally normal reaction, and many of those around you will also be feeling the same. When we are faced with uncertainty, like the current COVID-19 situation, looking after our mental fitness and wellbeing becomes even more important.

Mental fitness and wellbeing are made up of a combination of things including our emotional, spiritual, physical and social health. When we focus on all four of these areas, we are more resilient and more able to cope with change. The Te Whare Tapa Whā model shows how these four pillars work together to support our wellbeing, made up of: 

  • Emotional: Bringing attention to how we’re thinking and feeling.
  • Social: Strengthen relationships with our friends, family and community as sources of support.
  • Physical: Looking after our physical body, making healthy choices with nutrition and exercise.
  • Spiritual: Connecting to our whānau, community and/or faith.

Emotional (courtesy Dr Lucy Hone & Dr Denise Quinlan)

Choose where you focus your attention.
During the worst of times it is more important than ever for our psychological health to tune into what’s still good in your world.

Strong and supportive relationships are the number one predictor of wellbeing, across the lifespan.
Maintaining those connections during times of crisis and challenge is more important than ever. Feeling isolated from others is strongly related to depression, anxiety and other forms of mental distress. If you can’t catch up with your key supportive people face to face right now, find other ways of doing so. And if you’re not used to using other options such as skype, zoom, or social media apps to call, find someone who can demystify and demonstrate these for you.

Watch your media diet – keep using the “helping or harming” test.
Take a good look at your media intake over a 24 hour period and ask yourself, “is reading these articles, watching these videos, or reviewing these headlines, helping or harming the way I’m feeling and functioning?” Don’t let those images, videos and notifications invade your day, your head, or your world. If the global news is making you feel overwhelmed, turn it off. Claim back some control by switching them off. Choose where you get your news updates from very carefully.

Physical (courtesy GQ)

Bodyweight workouts have something of an unfair reputation for increasing fitness without necessarily building strength or size at the same rate as weight training. To an extent, this is true if you were to compare it to bodybuilding or powerlifting. But there’s no reason you can’t get a pump on, make progress and get fit using nothing but your living room floor. You just have to be a little bit creative in how you approach the basic exercises.

We have shared some workouts below that have been included on the High Performance OneNote. These workouts should be used adopting the following approach developed by Janis Blums, that a three-phase full-body bodyweight workout should be broken down into these three phases:

  1. Strength: Featuring slow and strong movements for hormone and muscle fibre growth.
  2. Resilience: Focusing on isometric holds and core stability for strong neural and connective tissue integration.
  3. Stress: Utilising movements that stress the mind and body for cellular improvement, cardiovascular health and mental toughness.

Janis also suggests that athletes perform all exercises in the strength/hypertrophy building range of between 8-15 reps and repeat for 5 sets with minimal rest.

Some links to bodyweight training whilst on lockdown:
10 Different Animal Walk Exercises
20 Intense Mountain Climbers
20 Intense Abs Exercises
6 Athletic Core Exercises for Abs and Obliques
my leg workout | maintaining leg strength – no weights
23 Isometric Core Exercises
20 Bodyweight Cardio Exercises- Moves for a full body Cardio Workout
At Home Core Workout | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer
10 Minute Home Workout For Footballers | Full Inside Small Space Training Session


Nutrition (courtesy SAIDS)

Healthy nutrition guidelines to support growth and performance in active children and adolescents is based on a wealth of evidence. The overall guiding consensus is that the cornerstone of optimal performance is eating an energy balanced and nutrient dense diet, proper timing of nutrient intake, training intelligently and allowing for optimal rest and recovery – these factors can have a far bigger impact on performance than any supplement tested to date. It is the ‘safest’ strategy with the biggest range of benefits and should therefore be the main area of continuous focus for active youth seeking to optimise their performance.

Take care everyone! Stay safe, stay home, save lives and let’s hope we are out and about before long.

If you would like access to the HPC OneNote, please email me and I will add you to group.

Yours sincerely,
Shane Gaffney
Director of Sport

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New Zealand
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New Zealand