Grey High vs Grey College 2016 - Interschools

3

Prevent sport injuries

July 2016

Prevent sport injuries While a sports injury can never be entirely prevented, there are steps that can be taken to reduce the risk of injury. These include warming up properly, using the right equipment, proper technique and the appropriate amount of rest and recovery.

Suffering an injury from an exercise or sport can not only be painful and require time off from your sport or training, but it can cause future health niggles down the line. Here are some steps to reduce your risk of a sports injury:

Warm-up properly

Failing to properly warm-up your muscles and joints before performing strenuous exercise or a physically demanding sport will almost guarantee an injury.

Intense training can predispose some muscles vulnerable to injury through overuse if they’re not adequately warmed-up.

Every warm-up session should be at least 10-15 minutes long and be a balance of stretching and light exercise to encourage blood flow to the muscles to prepare them for the activity to follow.

Warming up effectively increases blood flow to the muscles and increasing the flexibility of the muscle fibres, considerably reducing the risk of pulling or straining a muscle.

Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce.

Use the right equipment

support to the foot and ankle to prevent twisting and injury. Wearing properly fitting shoes helps provide shock absorption and stability.

Proper technique

Regardless of the exercise or sport you’re participating in you need to learn the correct techniques associated with it. Not only to prevent overuse injury but also to get the most out of your exercise by working the right muscles and tendons.

Make use of the right qualified experts to assist you and teach you the correct form and technique.

Know your limits

Any sport or exercise should push you out your comfort zone and challenge you. But you also need to learn to listen to your body and acknowledge your physical limitations.

If you are new to a sport or form of exercise, start out slowly to avoid pulling or straining muscles and give yourself time to build up your stamina and strength gradually. In time your fitness and strength will increase, and then you can push yourself more.

Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.

The importance of rest days

Depending on the type of sport or exercise you’re participating in, if it comes with protective equipment, use it.

Especially if the sport or activity involves physical contact with other players (rugby/ soccer) or possible contact with objects such as hard balls (cricket/ baseball). Some protective equipment includes shin pads, boxing gloves or protective head gear.

The right footwear is also important as shoes designed specifically offer certain sports offer specific

Pain vs discomfort

Pushing through pain is a sure-fire way to get injured and be out of your sport for a long time. You need to learn to listen to your body, know when you’re experiencing discomfort and when your body is in pain.

Discomfort during exercise is common, especially in those new to exercise, where they are pushing out of their comfort zones and getting breathless, sweaty and tired. However, actual pain which is signalled by any burning, stabbing or sharp pains is your body’s way of telling you to stop. If you continue and ignore these signals, injury is sure to follow.

Keep hydrated

Especially in warm environments or when exercising outside, make sure you remain hydrated or you will be at risk for injury.

A dehydrated body can drastically reduce mental and physical fitness and put you at risk for injury.

Cool down adequately

The cool-down after physical exertion is important.

Catch your breath and then perform between 5-10 minutes of gentle exercise (walking, light cycling) to allow your heart rate to return to normal. This will also give your body enough time to flush out lactic acid and get the blood flowing with oxygen and nutrients to your tired muscles, which also prevents muscle stiffness.

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Daily exercise is an ideal many people strive for, and while it is a good idea to keep moving every day, rest days are just as important as the days you train.

Your body cannot function optimally if you exercise intensely every single day and do not give it time to recover. The muscles need to rest and recover. Not only can inadequate rest lead to injury but it can also lead to plateaus.

Intense exercise puts a strain on the musculoskeletal

system, nervous system, and immune system which puts you at risk for injury and even illness.

This doesn’t mean you have to spend a rest day on the couch though – active recovery is always an option.

So use your rest days to do some yoga, go for a hike, a slow jog or a bike ride. Just make sure it’s something low-intensity and different from your usual training.

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July 2016

GREY HIGH FIRST TEAM RUGBY

Front: Aya Oliphant, Lubabalo Dubela, David Masterson, Tertius Groenewald, Michael Biggs, Khanyo Mafunda, Josiah Twum-Boafo. Back: Sihle Njejula, Wagar Solaan, Ayabonga Matroos, Travis Outram, Connor Thalrose, Bevan Prinsloo, Praveen Bosch, Sive Mazosiwe, Aphiwe Febana, Azola Mahonga.

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GREY COLLEGE FIRST TEAM RUGBY

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Rugby Second Teams

July 2016

GREY HIGH SCHOOL SECOND TEAM RUGBY

Front: James Neubert, Craig Dalgleish, Adam Usendorff, Damien Smuts and Matthew Steyn. Middle to Back: Odwa Nhlokwana, Matthew Olivera, Brad Nelson, Kholiwe Konza, Michael Klichowicz, Colbin Schmidt, Uan Tait, James Scott, Jonathan Cherrington, Ruan Jonker, Matthew Hepburn and Praveen Bosch.

GREY COLLEGE SECOND TEAM RUGBY

WJ Kruger, Ru-Hann Greyling, Wihan Marais, Jaap van Zyl, Johan Wilken, Marno Nel, Arno Niewoudt, Michiel Burger, Rian Heyman, Christopher Schreuder, Nico Prinsloo, Philip Visser, PR Serfontein, Marius Kearney, Francois Grobbelaar.

July 2016

7

Rugby A Teams

Grey High - U16A RUGBY

Grey College - U16A RUGBY

Standing – left to right – Gerhard Olivier, Joe Lyons, Enrique Franks, Corne Slabbert, Dumisa Ngcivana, Zack Toerien, Dinkie Parker, LJ du Preez, Darren Vermaak and Okuhle Kwatsha.

Seated – left to right – Antonio May, Laken Gray, Ryan Adams, Luke Smuts, Warwick Griffin, Shaquille Adams.

Seated in front – Chad Cuthbertson and Daniel Wolf.

Charl van der Merwe, Schalk Vermaak, Herman Agenbag, Llewelyn Hendriks, Pieter Dippenaar, Raynardo Geouvia, Benji Vorster, De Wet Marais, Ross Braude, CP Klijnhans, Rocco Steyn, Divan Fourie, Wycleff Vlitoor, Ferdinandt Ferreira, Richard Kriel.

Grey High - U15A RUGBY

Grey College - U15A RUGBY

Standing – left to right – Colby Miles, Xander Slabbert, Miguel Zenha, Jared Comly, Marco Nortje, Joshua Williams and Yolisa Dladla.

Seated – left to right – Bulumko Nthuthu, Jared Landman, Matthew Easton, Litha Adam, Hlumelo Klaas, and Liyema Matyolweni.

Janco Labuschagne, Andre-Hugo Venter, Petrus Naude, Ian Van Zyl, Jan-Hendrik Wessels, Deon Le Roux, George Cronje, Tiaan Jonker, Gustav Pieterse, Brahm Van Straaten, Marcel Muller, Ian SmallSmith, Lesley Botha, JD Odendaal, Riaan Brits.

Grey High - U14A RUGBY Seated front: Nathan Sieberhagen. Front: Gary Colananni, Larquin Goliath, Damon Royle, Lathitha Nqebe, Reece Hancocks. Back: Daniel Smith, Siviwe Zondani, Tiaan Ingram, Dylan Halgreen, Storm Krause, Justin Friend, Hendrik Vermaak, Jude Viljoen, Keenan Dickinson.

Grey College - U14A RUGBY

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GREY HIGH SCHOOL VS GREY FRIDAY 29 JULY 2016 07:00 Golf – 18 players 12:00 Tennis 1st and 15A 14:00 Chess – 7 boards 14:00 Squash 16A (1st team at Top Schools) 16:00 Hockey matches start – see below SATURDAY 30 JULY 2016 08:00 Hockey matches start – see below 08:00 Rugby matches start – see next page

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July 2016

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Program

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COLLEGE - PROGRAM RUGBY FIXTURES – SATURDAY GORDON POLLOCK 08:30 15D 8:30 14C 09:30 15C 9:30 14D 10:30 14B 10:40 15E 11:30 16D 12.00 6th 12:45 16C RUGBY FIXTURES – SATURDAY PHILIP PYOTT 08:30 14A 08:30 09:30 15A 09:45 10:30 16A 11:00 11:30 3rd 12:15 12:45 2nd 15:00 1st

5th 4th 16B 15B

Filler

10

A Teams Hockey

July 2016

GREY HIGH - U19A HOCKEY

GREY COLLEGE - U19A HOCKEY

Front: Tyde Harrison, Laython Coombs, Matthew Hofmey, Kyle Ackermann (captain), Cal Paulson, Jared de Kock. Back: Luke Wynford, Brad McNaughton, Alex Heynes, Jose Smith, Dane Dalzell, Chris Wynford, Matthew Keevy.

BJ Vorster, Brandon Forsyth, Kosie Kritzinger, Dehan Kukkuk, Lochner van Der Schyff, Willie Paulsen, Brendan York, Jacques van Tonder, Jannes Eloff, Rinus Booyens, Trevor de Lora, Louis James, Gary Dykman, Loanko Pieters, Daniel Rankhotha, SJ Demeyer.

GREY HIGH - U15A HOCKEY Front: Ricky King, Tristan Stubbs, Aaron Westcott, Brad Breetzke, Ibongwe Mazosiwe, Reece Coleman. Back: Richard Porter, Storm Phillips, Stuart Grenfell, Jared Kirsten, Colby Posthumus.

GREY HIGH - U14A HOCKEY Front: Kent Cooney, Sean Karlson, Nicholas Mitchell, Nick Keevy, Bjorn Ruppelt, Christian Rosser.

Back: Damien Rudman, Oliver Roode, Cade Cambier, Jordan Probert, Ryan O’Born.

July 2016

A Teams Chess Golf Tennis

GREY HIGH - 1st Chess Team

GREY COLLEGE - 1st Chess Team

Standing – left to right – Jason Valentyn, Kenny Yu, Vekash Pillay. Seated – left to right – Merwie du Toit, Rayden Human, Leo To.

Johan Nortier en Sipiwe Deke

GREY HIGH - 1st Tennis Team

GREY COLLEGE - 1st Tennis Team

Standing – left to right – Murray Biggs, Dylan Smith, Andre Nel, Mfundo Mabula, and Gideon van der Vyver. Seated – left to right – Gareth Howell, Joshua van Rensburg.

GREY HIGH - 1st Golf Team Standing – Andrew Jeffrey, Reece Coleman.

Seated – Matthew Stieger, Jonathan Southwood.

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July 2016

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July 2016

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Well-know Old Boys

July 2016

GREY HIGH SCHOOL

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Kurt Coleman

Luke Watson

Martin Ferreira

Michael van Vuuren

Mike Catt

Rory Duncan

Sergeal Petersen

Shaun Povey

Simon Westraadt

Siya Kolisi

GREY COLLEGE

Adriaan Strauss

Bismarck du Plessis

CJ van der Linde

Francois Steyn

Heinrich Brussow

Jan Serfontein

Jannie du Plessis

Johan Cronje

Kepler Wessels

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July 2016

15

Historical results of event

GREY HIGH SCHOOL VS GREY COLLEGE YEAR 1974 1975 1976 1977 1978 1979 1980 1981 1982 1983 1984 1985 1986 1987 1988 1989 1990 1991 1992 1993 1994 1995 1996 1997 1998 1999 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015

SCHOOL Grey College Grey College Grey High School Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey High School - Grey College Grey College Grey High School Grey College Grey High School Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey High School Grey College

RESULT Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Draw Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win

SCORE 16 - 24 12 - 32 13 - 12 18 - 21 19 - 17 6 - 28 12 - 24 7 - 50 9 - 27 3 - 30 18 - 10 12 - 41 6 - 26 0 - 57 9 - 16 17 - 39 6-6 17 - 30 20 - 16 3 - 38 18 - 10 10 - 38 13 - 3 13 - 23 3 - 10 6 - 39 6 - 31 15 - 18 3 - 41 16 - 51 17 - 14 16 - 20 19 - 34 26 - 44 17 - 22 0 - 16 8 - 36 21 - 69 3 - 22 12 - 50 27 - 18 22 - 34

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