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NEWSSandton MediClinic

Cnr Peter Place and Main RoadNorth Block, G02

Special interests: Orthopaedic conditions, Rehabilitation, Sports

injuries, Dry Needling, Woman’s Health

Kantoor: 011 706 7495Selfoon: 082 855 1902

Website: www.physio.co.za

HS RANDBURGVS HS LINDEN

19 - 21 MAY 2016

May 2016Boodskappe van Skoolhoofde2

Boodskap vanHOËRSKOOL RANDBURG

Boodskap vanHOËRSKOOL

LINDEN

Vandag is vir Hoërskool Randburg ’n baie spesiale dag. Rugby skep hierdie geleentheid. Hoewel almal graag wil wen, is hier vandag dalk ’n groter vriendskap en gemeenskaplikheid ter viering as ’n enkel verlate trofee.Maar, laat ons met ywer meeding om die trofee....

Laat ons egter met groter ywer bou aan buurskap en vriendskap wat ewigheidswaarde het.

As elke speler hierdie dag geniet en sy bes doen ...As elke toeskouer hees van oortuiging, moeg by die huis kom ...Elke ouer en onderwyser TROTS hiervandaan weggaan ...... Dán het ons sáám iets rég gedoen ...

’n Spesiale woord van dank aan FNB wat hierdie beskou as ’n “classic clash” en dienooreenskomstig finansiële ondersteuning verleen.

Dankie ook aan elke ander borg wat vandag deel is. Ondersteun asseblief ons borge.

Geniet die dag, die rugby en veral die kinders... hulle is immers die hartslag van elkeen van ons skole...

GroeteMnr. Pieter Booysen Skoolhoof

Vanjaar vind die 2de FNB Classic Clash plaas. Die hele week bou op tot die titaniese stryd met verskeie aktiwiteite wat plaasvind, soos boerepsort, hokkie, netbal, landloop, skaak en tennis. Die week word afgesluit met die rugby. Die skole ding ywering mee vir die Voorsitterstrofee.

Namens Linden wil ek graag FNB as borg bedank vir die ondersteuning wat aan ons skole gebied word. Ek wil ook vir Hoërskool Randburg as gasheerskool bedank vir die reël van die week se gebeure.

Aan ons eie Lindeniete wil ek baie sterkte toewens vir die week. As die 2015-wenners van die trofee, sien ons daarna uit om die trofee weer te verower.

Mag sportmanskap aan die einde van die dag seëvier.

Baie dankie vir elke ondersteuner, deelnemer en afrigter wat die dag moontlik maak.

Linden-groeteDr. Jorrie JordaanSkoolhoof

May 2016 Content 3

INHOUDBoodskappe van Skoolhoofde 2

Hoërskool Randburg Eerste Rugbyspan 4

Hoërskool Linden Eerste Rugbyspan 5

A-spanne Rugby 6

A-spanne Netbal 7

PROGRAM 8 & 9

A-spanne Hokkie Meisies 10

Ander Spanlyste 11

Preventing sport injuries 11

Ontmoet die Eerste Rugbyspankapteine 12

Fotobeeld 14 & 15

Bekende oud-skoliere 16

Family Owned Since 1987

011 678 0042 / 011 476 2183231 Beyers Naude Drive,Cnr Mountain View Drive

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NEWS / NUUS

SKOOLKALENDER

2016

JUNIES M T W T F S

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30

MEIS M T W T F S

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

APRILS M T W T F S

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

JANUARIES M T W T F S

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 31

FEBRUARIES M T W T F S

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29

MAARTS M T W T F S

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

LAERSKOOL GIMNASIUM, PAARL‘n Skool met ‘n Roemryke Geskiedenis

Adres: Hoofstraat, Paarl, 7646, Suid-AfrikaTelefoon: 021 872 4505 | Faks: 021 872 5137E-pos: admin@kleingim.co.za | www.kleingim.co.za

ENGLAND IN SOUTH AFRICA ODI SERIES3 FEBRUARY - 14 FEBRUARY

AUSTRALIA IN SOUTH AFRICA T20I SERIES 4, 6 & 9 MARCH

ICC WORLD TWENTY20 11 MARCH - 3 APRIL

AUSTRALIAN OPEN18 - 31 JAN

ROLAND GARROS22 MAY - 5 JUNE

WIMBLEDON27 JUNE - 10 JULY

7’S RUGBY NEW ZEALAND 30 - 31 JANAUSTRALIA 6 - 7 FEBUSA 4 - 6 MARCHCANADA 12 - 13 MARCHHONG KONG 8 - 10 APRILSINGAPORE 16 - 17 APRILFRANCE 14 - 15 MAYENGLAND 20 - 22 MAY

SUPER RUGBY 26 FEB - 6 AUG

THE US MASTERS7 - 10 APRIL

THE US OPEN16 - 19 JUN

OPEN CHAMPIONSHIP 14 - 17 JULY

US PGA 28 - 31 JULY

1ste kwartaal (skool heropen) 13 Januarie - (skool sluit) 18 Maart2de kwartaal (skool heropen) 5 April - (skool sluit) 24 Junie3de kwartaal (skool heropen) 18 Julie - (skool sluit) 30 September4de kwartaal (skool heropen) 10 Oktober - (skool sluit) 7 Desember

01 Januarie Nuwejaarsdag21 Maart Menseregtedag25 Maart Goeie Vrydag28 Maart Familie Dag27 April Vryheidsdag01 Mei Werkersdag02 Mei Openbare Vakansiedag16 Junie Jeugdag17 Junie Skoolvakansie08 Augustus Skool Vakansie09 Augustus Vrouedag10 Augustus Openbare Vakansie24 September Erfenisdag16 Desember Versoeningsdag25 Desember Kersdag26 Desember Welwillendheidsdag

SKOOLKWARTALE

OPENBARE VAKANSIEDAE

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NOTAS

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Southern Cross Security Services (PTY) LtdRegistration Number: 2013/196210/07PSIRA Registration Number: 2324911

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Country LivingMarlize van Schalkwyk

Owner/BrokerM.R.E.P.

B.A. UOVS (1976) H.Ed.US (1977)+27 83 379 40607 Church Street

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INTERESTING ARTICLES

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GET YOUR BUSINESS IN FRONT OF THOUSANDS OF OUR READERSContact us at - 021 872 3880 | info@tiemedia.co.za | www.awsum.co.za

Northern and Southern Suburbs of Cape Town, the Helderberg, Boland, Breede River Valley and Southern Cape areas, as well as Johannesburg, Durban, Port Elizabeth, East London, Bloemfontein,

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VRYWARING Alle inligting was korrek en op datum teen druktyd.DISCLAIMER All information was correct and up to date at time of print.

May 2016HS Randburg Eerste Rugbyspan4

* pricing valid till 31 May 2016

1. Elvis ZondiLoskopstut

9. Karabo AfrikaSkrumskakel

4. Shaun OlivierSlot

13. Charl du ToitBuitesenter

2. Jacques LubbeHaker

10. Jans SteenkampLosskakel

6. Sean OttoFlank

14. Ryno du ToitRegtervleuel

3. Dylan WeidemanVaskopstut

11. Reinard OelofseLinkervleuel

7. TJ StokesFlank

15. Phillip van SchalkwykHeelagter

5. Divan Bruwer (Kaptein)Slot

8. Mihlan PretoriusAgtsteman

12. Michael de BruynBinnesenter

May 2016 HS Linden Eerste Rugbyspan 5

* pricing valid till 31 May 2016

1. Zarco KillianLoskopstut

8. Dwayne VorsterAgtsteman

5. Niël BurgerSlot

12. Michael van DuynBinnesenter

3. Christo SwanepoelVaskopstut

9. Divan SteenkampSkrumskakel

6. John-Ro RothnerFlank

13. Devaux BakkesBuitesenter

4. Andrew MurraySlot

10. Ruan Marais (Onderkaptein)Losskakel

7. Schalk van der MerweFlank

11. Tommie van StadenLinkervleuel

2. Steven Matthyser (Kaptein)Haker

15. Wian de LangeHeelagter

14. Tyron ErasmusRegtervleuel

May 2016A-Spanne Rugby6

HS RANDBURG - 0.16A RUGBY HS LINDEN - 0.16A RUGBY

HS RANDBURG - 0.15A RUGBY HS LINDEN - 0.15A RUGBY

HS RANDBURG - 0.14A RUGBY HS LINDEN - 0.14A RUGBY

VOOR: William Mutlow, Kyle Fourie, Basil van der Merwe, Franco Steyn, Donovan le Roux, Austin Adams, Hubert Cleopas. MIDDEL: Alex Gräter, Adriaaan Janse van Vuuren, Sean Strydom, Zander Raath, Wesley Welman, Karl Roos, Malcolm van Heerden. AGTER: Justin van der Westhuizen, Jacques Kotze, Phillip Vorster, Colen Roberts, Tim van Zyl, Tiaan Cordier, Nico Pretorius, Liam Louw, Brynwille Goliath.

VOOR: Chadlin Jones, Justin Lambert, Campwill Willemse, Zandré Bierman. 2DE RY: Kean Jacobs, James Harris, Tiaan van Jaarsveldt, Steven le Roux, TJ Janse van Rensburg, Tiaan Prinsloo. 3DE RY: Jason van Straten, David Axsel, John-Dee Burger, Waldo de Bruyn, Juan van der Merwe, Hugo Hendrikse, Clive Hartogh, Davan du Plessis. AGTER: Riku Botha, Armin Mathee, Juandré Labuschane, Marnus Vorster.

VOOR: Kaine Fourie, Jaydian Petrus, André van der Merwe, Zander Coetzer, Tiaan Mahne, Marco Botha, Jordan Barnard. MIDDEL: Justin Krause, Armand Terre’ Blanche, Marc Botha, Diego Swartz, Terence Goliath, Theuns Hellmuth, Ruben Bruwer, Maurice Marks. AGTER: Zander Fourie, Stephan Slabber, Zander Swanepoel, Mickail Adams, Marco Tredoux, HG Myburgh, Jaco Schoeman.

VOOR: Steven Pretorius, Regardt Pieterse, Shawneal Peens, Gustav van Tonder, Joshua Pelser, Marcelle Gillespie. 2DE RY: Shae Hiepner, Llewellyn Janse van Rensburg, Ruben van der Merwe, Ruan Saayman, Jancu Heymans, Stephan de Bryun, Kallie Prins, Kyle Vorster. 3DE RY: Runaldo Bakkes, Ruan Van der Spoel, Hannes Schlebusch, Arno Luus, Markus Steyn. AFWESIG: Stefan van Staden.

VOOR: Kabelo Mothabane, Andrew du Preez, Llewellyn Pronk, Kyle van der Merwe, JD Schreuder, Liam Somers, Lucraine Felix. MIDDEL: Kahlim Pretorius, AJ Beer, Grant Witbooi, Ruan van Tonder, Eugene Bresler, Strachan Ackerman, Bradley Lewis. AGTER: Dewald Brink, Gordon Viljoen, Christo Potgieter, Keenan Kotze, Alex Mollema, Heinerich Keir.

VOOR: Nathan Assis, Nikolas le Grange, Jonathan Botha, Marius Hendrikse, Glendon Vosloo, Alex Viljoen, Jonny Marshall, Adriaan Nel. MIDDEL: Riaan Matthyser, Irvin Shobanga, Kevin le Roux, Jason Human, Thomas Meintjies. AGTER: Morné Hanzen, Leslie van der Schyff, Duncan Smit,Petrus van Zyl, Michael Pretorius.

Hardware CentreShop 8 Homeworld Centre

Cnr Malibongwe & Rocky Street, RandburgTel: +27 (11) 791 0844

enquiries@hardwarecentre.co.zawww.hardwarecentre.co.za

The Woodworkers

Paradise!

May 2016 A-Spanne Netbal 7

HS RANDBURG - 0.19A NETBAL HS LINDEN - 0.19A NETBAL

HS RANDBURG - 0.17A NETBAL HS LINDEN - 0.17A NETBAL

HS RANDBURG - 0.16A NETBAL HS LINDEN - 0.16A NETBAL

HS RANDBURG - 0.15A NETBAL HS LINDEN - 0.15A NETBAL

HS RANDBURG - 0.14A NETBAL HS LINDEN - 0.14A NETBAL

VOOR: Elizna van Allemann, Elouise Barnard. MIDDEL: Siska Ludick, Joan Louw, Chanté Stadler.AGTER: Emma Brink, Danielle Spagnolo, Michelle Fouche, Britney Fouche, Bianca Bahlman.

AGTER: Theresa Schnackenberg, Chanel Breedt, Juanita Fourie, Amelia Schoeman, Ané Botha.VOOR: Megan van Lelyveld, Ann Snyman, Stephanie Crause, Charné Marais van Vuuren, Zahné Bekker.

VOOR: Nelize Zeelie, Zanie Blignaut, Carley Alberts. AGTER: Juané Raath, Atalia Brits, Leticia du Plessis, Shanri Swart, Christine van Greunen.

VOOR: Gabriella Neilon, Mia van der Westhuizen, Friede van den Berg. AGTER: Kara Scholtz, Monya Reyneke, Charne Stanier, Anrike Lategan. AFWESIG: Kate de Wet, Abby Engelbrecht.

VOOR: Katy Ndlovu, Chené Janse van Vuuren. AGTER: Anja Schreuder, Ancke Botha, Andoné van der Walt, Samantha Rouse.

VOOR: Dahnya Ceronio, Chanel le Roux, Kaylin Pienaar, Amelda Britton. AGTER: Kylie Nel, Linda Viljoen, Zandri van Dyk, Quinne Enslin.

VOOR: Twanette Staunton, Kyla Hoogendoorn, Azéle Strydom. AGTER: Jenade Ferreira, Anya Waldeck, Jana Morland, Rioné Pelzer, Bianca Visagie.

VOOR: Suzaan van Wyk, Mila Botha, Charlize Nel. AGTER: Kira Loubser, Anja van der Westhuizen, Mardel Kleynhans, Chanel Burger.

VOOR: Anais Scott, Lene van Heerden, Marna van Greunen. AGTER: Michelle van der Merwe, Amoré Vlok, Mieke Schutte, Amica Human, Leanne Perold.

VOOR: Winanda du Plessis, Karla de Wet. MIDDEL: Narissa Maritz, Lenka van Dyk, René Parkins. AGTER: Lana Gouws, Johané Swanepoel, Kayla du Plessis, Nadene Pawson.

May 2016Program8

WE SUPPLY : OFFICE AUTOMATION, OFFICE

FURNITURE, JANITORIAL & CANTEEN SUPPLIES, PROMOTIONAL

PRODUCTS, PRINTING, CONSUMABLES AND PAPER

WISHING BOTH SCHOOLS THE BEST OF LUCK FOR

INTERSCHOOLS

For more info contact 011 455 5330 | Tobie Kirkham | tobiek@datamaster.co.za

CMH Mazda RandburgP +27 (0)11 509 7301Sales: mazdarandburg@cmh.co.za | Service: service51@cmh.co.zawww.cmhmazda.co.za

Cnr Hill Str & West Ave, Ferndale, Randburg, 2195PO Box 402, Randburg, 2125

HOËRSKOOL RANDBURG vs HOËRSKOOL LINDENPROGRAM

VRYDAG, 19 MEI 2016 SATERDAG, 21 MEI 2016

07:00 Ontbyt vir eregaste, afrigters en BL-Lede07:45 Opening met skriflesing en gebed08:00 0.14A-wedstryd09:00 0.15A-wedstryd10:00 Tweedespan & 0.16B (B-veld)11:00 “Old Boys”12:00 0.16A-wedstryd13.00 Openingseremonie en “Man-van-die-wedstryd”- toekennings13:15 Eerste span-wedstryd Rustyd: “Fan that Rocks”- toekenning14:15 Prysuitdeling

BAAN BAAN 1 BAAN 2 BAAN 3RONDTE 1

15:00

Onder

15A-span

Onder

14A-span

Onder

15C-spanRONDTE 2

15:40

Onder

16A-span

Onder

14B-span

Onder

14C-spanRONDTE 3

16:20

Onder

17A-span

Onder

16B-span

Onder

15B-spanRONDTE 4

17:00Eerste span Tweede span

May 2016 Program 9

Whether your fun is on land or on the water......We have

you covered!

Tel: 011 251 4000 • Email: info@linexyamaha.co.za • Cnr. Malibonwe Dr & Tungsten Rd, Strydom Commercial Park, Randburg

www.linexyamaha.co.za

Linex-Awsum.indd 1 2016/05/17 9:01 AM

Whether your fun is on land or on the water......We have

you covered!

Tel: 011 251 4000 • Email: info@linexyamaha.co.za • Cnr. Malibonwe Dr & Tungsten Rd, Strydom Commercial Park, Randburg

www.linexyamaha.co.za

Linex-Awsum.indd 1 2016/05/17 9:01 AM

HOËRSKOOL RANDBURG vs HOËRSKOOL LINDENPROGRAM

May 2016A-spanne Hokkie Meisies10

HS RANDBURG - SENIOR HOKKIE

HS RANDBURG - JUNIOR HOKKIE

HS LINDEN - SENIOR HOKKIE

HS LINDEN - JUNIOR HOKKIE

VOOR: Rudene du Toit, Stephanie van der Heever, Heidi du Plessis, Mia Oosthuizen, Meagan Tolmay. AGTER: Beatri Swanepoel, Neena de Frey, Margi Eksteen, Charlize Burger, Cherise van Rooyen, Leana Meyer, Danielle van Tonder, Monique van Niekerk.

VOOR: Marné Bierman, Amory Minnaar, Michaela Rossouw, Nicola Kotze, Kayla van Antwerp. MIDDEL: Alexia Goosen, Runé de Beer, Megan Diffenthal, Carla Fourie, Kayla McLaren, Angelique Bredenhand. AGTER: Jade Ferreira, Christelle van Wyk, Romi Blom, Kirsten Heymans, Mischké Fourie, Louise Macdonnell.

VOOR: Tammy van den Berg, Ankia Swanepoel, Brownwyn van den Berg, Abby Swart, Lumé Botha, Clarise Pohl, Lumé Kruger, Denise Cordier. AGTER: Clara Wessels, Monique Taljaard, Naté Botha, Annabelle Young. INLAS: Suzanne van der Venter, Elizabeth Greyling.

VOOR: Desiré Viljoen, Cindy Erasmus, Charlize Cuyler, Tia Liebenberg, Dayna Vos. MIDDEL: Jeanne du Plessis, Hannah Marshall, Wilmari Coetzer, Lily Dorfling, Menine de Villiers, Cara Prinsloo. AGTER: Hilde Rabie, Mireille Wandrag, René Smith, Kiara Davel.

May 2016 Ander Spanlyste 11

TENNIS TENNIS

SENIOR SEUNSChristian BlomStefan KirstenJuan Louis FourieAnthony Hovy

JUNIOR SEUNSAlbert KirstenEvert van SchalkwykBushi SeihlekoDaniel Christensen

SENIOR MEISIESMia OosthuizenMargie EksteenNadia van der MerweZelda Spijkerman

SENIOR SEUNSJuan-Louis van AntwerpenRyan ChristensenDawid de BeerJacques AucampGrant BaartmanKobus van der Mescht

SENIOR MEISIESAnn SnymanJeanne BassonChanel le RouxMila Botha

SKAAK SKAAK

SENIOR Nelis van der LingenWaldi van der LingenRuan van der SpoelRuben van der SpoelTherese van DeventerAlex McDonaldTristan RussellJasmyn JangGrace Jang

JUNIOR Kevin VorsterHein KoortzFranco MullerKlara BoschMarnè BronkhorstAnnike StrydomZoë van VuurenNathan Swanepoel

SENIOR Werner JansenArmand VlokStefan LouwMartin MeyerLouis FourieJohann SchepersTristan MerlJuan Louis Fourie

JUNIORMorne KrugerWaldu EsterhuizenIvan Janse van RensburgDelien DusselbergEben ErnstGawain CairnsJohnny MattheeDavid Shore

LANDLOOP LANDLOOP

SENIOR SEUNSConrad KrugerKingsley MokubungSias SmutsReuben Dussing

JUNIOR SEUNSJanco PosthumusFranco MullerAiden EngelbrechtGlendon Volsoo

SENIOR MEISIESKara ScholtzTalya DuifJulita OelfseJuanita Fourie

JUNIOR MEISIESAlecia SpangenbergAnike StrydomGené CoetzeeLize van Jaarsveld

SENIOR SEUNSDaniël ViljoenKeegan KoegelenbergLouise FourieDehan Mahne

JUNIOR SEUNSRynard SwanepoelJean MoutonMorne JacobsMark Botha

SENIOR MEISIESLeandra GreylingAmber JevonShaan KlassenChene Janse van Vuuren

JUNIOR MEISIESRune de BeerMegan DiffenthalKlarika KeyterAnne Louw

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

Proper techniqueRegardless 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 limitsAny 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 daysDaily 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.

Pain vs discomfortPushing 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 hydratedEspecially 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 adequatelyJust as important as the warm-up, 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.

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.

Preventing sport injuries

Source: http://www.health24.com/Medical/Sports-injuries/Overview/preventing-sports-injuries-20160329 | References: Handout on Health: Sports Injuries: NIH Publication

No. 13–5278; http://www.niams.nih.gov/Health_Info/Sports_Injuries/default.asp#ra2 | Sports Injuries; Mediline Plus ( 2 October 2014); https://www.nlm.nih.gov/medlineplus/

sportsinjuries.html#summary | Sports Medicine Information: (2009) How can I avoid a sp injury? http://www.nsmi.org.uk/articles/avoid-sports-injury.html

May 2016Ontmoet die Eerste Rugbyspankapteine12

Age 17

Position No. 13

Height 182 cm

Weight 81 kg

What has been the highlight of your rugby career?Winning Lions, Big Schools last year

What is your captain’s philosophy?I lead by example.

How do you feel about being named captain?Honoured and privileged to be captain of such an amazing school.

What are your strengths as a player and a captain?To straighten the line and taking up the ball hard, defence.

How has your team’s season been?It has been filled with disruptions and plagued by injuries, but the team is finally starting to settle and growing from strength to strength.

Tell us the make-up of Saturday’s team, whether it’s an experienced or young group, full strength or missing some first-choice players …After the long season, we are privileged to be able to start a full strength team for the first time in months.

What is the recent history between the two school?In 2015 we lost the Clash, but we had a second bite of the cherry and beat them when it counted most in the Lions Big School Final.

What are you expecting from them?Expecting a flued, quick-placed game with big collusions.

What has been your message to your team this week?It’s a pride an honour to play in Randburg’s jersey and to always give your best.

What are your plans for the future?To play for university.

Age 18

Position No. 2

Height 176 cm

Weight 89 kg

What has been the highlight of your rugby career?Om die Goue Leeus Akademiese span te haal nadat ek nie in die laerskool rugby gespeel het nie.

What is your captain’s philosophy?Volhard deur spanwerk.

How do you feel about being named captain?Trots! Baie trots, grootste eer vir my en ‘n groot verrassing.

What are your strengths as a player and a captain?As speler is ek ratsig as ‘n haker en heelwat fiks, en as kaptein speel ek met passie en leiding.

How has your teams season been?Baie goeie begin, bietjie van ‘n struikel na die laaste twee wedstryde, maar hoop om die naweek ons vorm te vind.

Tell us the make-up of Saturday’s team, whether it’s an experienced or young group, full strength or missing some first-choice players …Ons speel elke wedstryd met ons beste span en Saterdag is geen verskil nie. By Linden speel ons elke wedstryd met trots vir die trui.

What is the recent history between the two school?Laas jaar het ons die Derby gewen, maar ongelukkig in die Goue Leeus finaal verloor.

What are you expecting from them?As tuisskool en die feit dat dit hulle skool se 50-jaar herdenking is, verwag ons ‘n klipharde Randburgspan wat ‘n punt sal wil bewys.

What has been your message to your team this week?Omdat ons weg speel, gaan dit ‘n groot uitdaging wees. Speel vir die trui, staan elk sy man en gee net jou beste.

What are your plans for the future?Wil universiteit toe gaan en ‘n graad kry, asook rugby speel as deel van my toekomsplanne.

Divan Bruwer Steven Matthyser

HOËRSKOOL RANDBURG

EERSTE RUGBYSPANKAPTEIN

HOËRSKOOL LINDEN

EERSTE RUGBYSPANKAPTEIN

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May 2016Fotobeeld 201514

FOTOBEELD 2015

May 2016 Fotobeeld 2015 15

FOTOBEELD 2015

May 2016Bekende oud-skoliere16

Elna Reinach

Pieter du Preez

Thinus Delport

Franco van den Berg

Jaco Louw

Zander de BruynLary Lombard

Jean Kleyn

HOËRSKOOL LINDEN

HOËRSKOOL RANDBURG

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