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Photography by Andrew Lester

Ironbank/Cherry Gardens Netball Club
WINS THE PREMIERSHIP 2008!

The Grand Final of the Hills Courier League between Ironbank/Cherry Gardens and Lobethal, was one of the most exciting sports events I have seen. Played at the indoor Mount Barker venue, a huge crowd turned up to see the teams compete. It was a nail biting match, with the lead swapping back and forth the entire game as the teams led goal for goal. Ironbank won by ONE GOAL in the very last minute of the game...THRILLING!

Recon Fitness Clinics ran the Pre-Season Fitness Training for the team and it was great to see the girls in full athletic stride. A well deserved win.

Ironbank/Cherry Gardens Netball Club
PRE-SEASON FITNESS TRAINING 2009

Recon Fitness Clinics was again contracted to design and deliver the Pre-Season Fitness Training Program for the Club. We started the pre-season with some all important fitness testing. The girls undertook the Beep Test (cardiovascular fitness and endurance), Pushup Test (upper body strength) and the 8 Stage Core Strength Test (core strength). There were some mixed results with a large percentage of the participants believing that they could not perform pushups on their toes. However with some instruction in technique (and some "motivation") Everybody managed at least a few. With Strength Programs in hand, the girls were aiming for some good improvements within the 6 weeks of Training.

Sessions of Strength, Core Stability, Advanced Running Technique, Agility, Reaction & Speed Development and Plyometrics followed. In the last 2 weeks of Training, the fitness Tests were re-visited and the improvements were amazing considering that most of the girls had fairly good off season fitness to begin with.

See some of the results below. The Beep Test improvements were impressive and for girls who thought they couldn't do pushups (remember - these results are on their toes), the final results show how much improvement can be gained in a short time when following a Fitness Program. The 8 Stage core strength test also showed 100% equal or improved result.

Beep Test 1	Beep Test 2	Pushup 1	Pushup 2
5.6	8.0	8	22
9.4	10.8	13	25
7.8	9.0	15	43
8.9	10.2	6	21
9.7	10.9	6	24
9.0	9.10	19	injured
9	10.2	8	24
-	12.5	-	55
5.9	6.8	10	23
7.0	8.10	0	12
6.1	injured	7	26
5.1	6.8	10	injured
5.3	6.7	5	21

It's clear to see from these results that the Ironbank Cherry Gardens Netball Teams are heading into the Season in great shape. 5 Teams from the Club were the Premiers in the 2008 season and with this positive start it's sure to be another successful year.

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FOSTER'S GROUP - Corporate Wellness Program

The Foster's Group (Sales &: Marketing Team SA) Health and Wellness Program has concluded. We had a fantastic 8 weeks of training with the people from Foster's, they are a truly enthusiastic group who showed commitment, humour, courage and persistance over the course of the Program. Not to mention STRATEGY - if you need a strategy, just ask this group. Creative, energetic 'discussions' abounded about the best way to complete a task or game in almost every session.

The Program included Fitness screening, assessments, fitness testing, individual exercise programming, training sessions twice a week and re-testing at the conclusion. There have been some amazing results with 10 participants improving their Cardio Vascular fitness (sub-maximal test) to "excellent" compared to population averages.

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FULL DAY CLINIC SESSION - 19th October

Our full day session was held in the Adelaide Hills at Cudlee Creek on Sunday 19th October. Despite a cold start in bare feet, the day warmed up to an impressive 5 hours of intense effort for all those involved.

We started with balance and proprioception drills, then a multi staged warm up and on to agility and reaction work. We all had a bit of fun with the "trust run" which involves running as fast as you can towards the rest of the group and trusting them to lift their arms to allow you through. The flinches, screams and looks on everyones faces was very entertaining!

Next was an hour of strength training in pairs using the very versatile "thera bands".

This was followed immediately with the BIG Hill Circuit. This involved 4 stations

• Strength Station
• Hill Run (and it was VERY steep)
• Alternating Squat and Pushups (on toes!) Station
• 10 metre shuttle run Station

45 continuous minutes later and everyone completed between 10 to 15 circuits. A great effort by all with no-one pulling out or stopping.

A well deserved break for lunch, then we were off into the forest to finish up the day with some serious hill walking.

A very rewarding and tiring day for everyone and for those lucky enough not to be driving...a nice snooze on the drive home aswell.