Volleyball Tournament Teams Back in Action

Players of all skill levels participated in the first Indoor Volleyball Tournament of the season on Saturday. This took place at five different High Schools throughout the city. One team even came down from Edmonton to take on Calgary teams. Following the tournament, teams enjoyed food and drink specials, prizing, and champs presentations at our official post tournament after party at Jamesons Irish Pub.

Congratulations to all participants and champions. The winners included:

Div 1: Hot Rocks
Div 2: I like to Dump
Div 3: Q6
Div 4: Diggers
Div 5: Bump and Grind

Click Here to view tourney photos, Click Here to view all past champs.

Registration for the Saturday, November 22 Indoor Volleyball Tournament is open. Click here for more information or to register.

Until next time,

Dave Owens
Marketing and Special Events

More Fall Leagues Rule Updates and Reminders

Hello Fall 2008 Players! This is Maury Ziegler, your Manager of League Operations, and I hope you are all having a great season so far. I just wanted to clarify and remind you of some important rules. Please communicate these to the rest of your team.

Floor Hockey

Updates:
-We have clarified the rules for Shielding the Ball and Reaching Around. Please go to the rules section for a complete explanation.

Reminders:
Shielding the ball is not allowed, and if you do turn your back to your opponent, you must turn within 3 seconds or the play will be stopped with a whistle and an infraction will be called.
- Players are not allowed to stand in the crease, they are only allowed to run through the crease.

Basketball

Reminders:
- Although it is legal to dunk in CSSC leagues, please know that if you are playing in a Rec division, this would be considered poor sportsmanship considering the talent level that is usually encountered in this division.
- Remember that after a foul, the ball must be taken at half court.

Indoor Soccer

Updates:
Due to the risk of damaging certain gyms, soccer balls must be kept below 8 feet high on all shots or passes. We could lose a gym if we damage lights or other important fixtures.

Dodgeball

Reminders:
- Please remember that Dangerous High Throws and Head Shots are a major offence and have specific consequences as per the rules. It is also considered to be poor sportsmanship to throw high, so please ensure that you are keeping your throws below the shoulders.

For any additional questions on league rules please email maury@calgarysportsclub.com.

Many rule updates have been made in response to player comments and suggestions made in the 2008 Outdoor and Indoor Player Surveys.

To view results from the Outdoor Sports player info survey: Click Here

To view results from the Indoor Sports player info survey: Click Here

Get to Know Your Games Coordinators

This Week's Featured GC: Darwin Babb

Which sport(s) do you GC: Dodgeball
Years as a GC: 1
Years with the CSSC: Almost 3
Which CSSC sports do participate in: Dodgeball, Flag Football, Boot Camp
Occupation: Price Book Analyst at Husky Energy
Interests outside of the CSSC: Going to the gym, Reading, Drinking, Jogging, Tennis, CFL, NHL
Favorite Food: Chicken Fingers
Favorite Drink: Molson Canadian
Favorite Team: Saskatchewan RoughRiders
Hollywood Crush: Hmm...Toss up between Ashanti & Jessica Alba

NEW GC FEEDBACK FORM
The SSC has taken another step forward in improving our Games Coordinator Program. We are always interested in gathering player feedback on our Games Coordinators, both positive and constructive. If you have a GC that you love: someone that knows the rules, communicates well, shows up on time with the right equipment then let us know! If you have a GC who you feel doesn’t know the rules, doesn’t communicate appropriately or is disorganized, please let us know that as well. This information will be incorporated into the evaluations that are done on all GC’s, so please be as detailed as possible while filling out this form. The new player feedback form can be found here.

CHOOSING THE CORRECT WEIGHT WHEN WORKING OUT

When working out, choosing the correct weight is very important. Everyone is different and your success depends on the type of exercise that you do, how many reps you do, the tempo you choose and what your goals are. If you have never done the exercise before it is basically trial and error. Start with a light weight. If your rep range is between 8-10 you want to get 10 reps. Rep 8 should be hard, rep 9 should be very hard and rep 10 should be the last rep you could possibly do. The most important thing however is that your technique stays the same for every rep. This means keeping your body in the proper position and keeping with your required tempo on the eccentric (extension) phase the concentric (contraction) phase will be slower due to fatigue.

If your last rep is too easy you should increase the weight you are using. Any weight added means you are getting stronger.

With this in mind, your first “training” set should be the hardest. Too often I see people use 50 pounds or more on their second set of reps than they usedon their first.  If this happens you might as well not even count the first set because I guarantee you did not work hard enough. No matter what, before you start your first set you should do a couple of warm up sets first. It does not have to be a full set, but rather: a set of 5, a set of 3 and a set of 2 using the same tempo as your working set. Doing sets of 12,10, then 8 is not going to benefit you, because you have fatigued yourself on the first two sets.  Your rep range should be the same for all sets of the same exercise. 

Another tip for selecting the appropriate weight is using mechanical advantage. An example of this would be a 60 degree dumbbell press compared to a 35 degree dumbbell press. The 35 degree should be easier than the 60 degree. So if you are new to resistance training and you have done a 60 degree dumbbell press before and you are going to do a 35 degree on your new program, use a little more weight than you did for the 60 degree press. Be conscious of the reps as well. Less reps add more weight.

Just to recap: Choose a weight where you can perform the desired reps using the same technique for each rep. Go up in weight by small increments. Make sure each set is challenging.

Brad Mizener
Certified Personal Trainer/Strength and Conditioning Coach
World Health Club