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Man's Role in Society

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24 April 2013

Beste / Dear …………………………….

Review of the 2012/2013 season

What a wonderful season full of excellent performances and huge surprises! It is a huge honour for me to be able to review the past season.

On 28 and 29 April 2012 Ané Fourie and Angus Julies travelled to Windhoek, Namibia as part of the ASA Junior Team to compete at the CCA Southern Region Junior Championships. Both Ané and Angus returned from the Championships with two gold medals: Ané 400mHurdles & 4x400m Relay and Angus 110mHurdles & 4x100m Relay.

After these excellent performances it came as no surprise when it was announced that both Ané and Angus were selected to the ASA Junior Team to compete at the IAAF Junior Championships in Barcelona in July 2012. At the World Junior Championships Ané and Angus struggled and didn’t reach the finals of their individual events. Ané and her 4x400m Relay team finished 9th in the final of the event. Although they didn’t perform as planned at the Championships, I believe they learnt a lot about international competitions and I think it made them enthusiastic about their athletics futures.

Tiaan Smit was selected to the ASA Youth Team to compete at the CCA Southern Region Youth Championships in Zimbabwe in May 2012. Tiaan trained hard for the Championships but unfortunately a few days before the event all the hurdles athletes in the South-African team were advised that all the hurdles events had been cancelled due to insufficient entries.

2012 ended with both Tiaan Smit and Ané Fourie ranked on the IAAF top 50 ranking list for the year: Tiaan B.u.18/Youth 4th in the world 110mHurdles Best time 13.61 Ané G.u.20/Junior 25th in the world 400mHurdles Best time 58.65

At the Western Province Primary School Championships in February 2013, athletes from our training group won 2 gold medals, 2 silver medals and 9 bronze medals. This was a much better performance than in 2012 – now we just have to work really hard during the winter months to turn all those bronze medals into gold medals in 2014!

At the WPA Junior Championships in March 2013, athletes from our training group won 6 gold medals, 8 silver medals and 5 bronze medals! An outstanding achievement!

At the WPA Senior Championships in March 2013, athletes from our training group won 2 gold medals and 4 silver medals. Considering only Antonio, Niel and Johan are senior athletes in our training group our youth and junior athletes made a considerable contribution to the excellent performances of athletes from our training group. But the WPA Senior Championships in 2013 will always be remembered for the outstanding performance by the 14 year old Kyle Appel when he finished 2nd in the final of the senior men 200m with a WP under 16 record breaking time of 21.57 (0.3).

After all the provincial championships, the following athletes from our training group were selected for provincial teams to compete at national championships in March/April 2013:

Western Cape Primary Schools Team | Jared Africa, Pierre de Jongh, Stephan du Toit, Jannah Smith, Mila Kotze | WPA Junior Team | Kyle Appel, Eugene Kleinhans, Carlo Visser, Tiaan Smit, Angus Julies (vice Captain), Janke van Wyk, Chanel Leuvennink, Rozelle Meier | WPA Senior Team | Antonio Alkana, Niel le Roux, Chanel Leuvennink, Rozelle Meier |

At the National Primary Schools Championships in Sasolburg, Jared (B.u.10) finished 2nd in the final of the 100m and 4th in the final of the 80m. This was the best performance by an athlete from our training group for some years!!! Stephan (B.u.12 75mHurdles) and Pierre (B.u.12 150mHurdles) finished 5th in the heats of their events. Mila (G.u.11 70mHurdles) finished 6th in the heats, whilst Jannah (G.u.10 High Jump) wasn’t amongst the top finishers in her event.

We’ve had a good number of very promising primary school athletes join our training group during the past 9 months. I really look forward to coaching the primary school group for the next season – I expect to see some dramatic improvements in performances by the time we get to the important meetings in February and March 2014!

Last year we had 11 athletes in the WPA Junior team and they won 3 gold medals and 1 silver medal at the ASA Junior Championships in 2012. In 2013 the 8 athletes from our training group in the WPA Junior team out performed themselves and came home with 5 gold medals, 1 silver medal and 2 bronze medals! The star performer at the ASA Junior Championships (Pilditch) was Tiaan Smit (B.u.20 110mHurdles) who won the event in a new SA and Africa junior record time of 13.51 (0.0)! Not to be outdone, Kyle Appel (B.u.16 100m and 200m) won 3 gold medals (both sprints + 4x100m relay). Kyle’s time in the 100m was a new WPA under 16 record (10.88). Spurred on by all these gold medals, Eugene Kleinhans ran the race of his life in the B.u.16 4x100m relays to help his team win another gold medal. Angus Julies (B.u.20 110mHurdles) won the silver medal plus Carlo Visser (B.u.18 110mHurdles) and Rozelle Meier (G.u.18 400mHurdles) won bronze medals. Janke van Wyk (G.u.18 100mHurdles) ran a personal best time and finished 5th in the final of her event. Eugene finished 5th in the heats of the B.u.16 100mHurdles and Chanel Leuvennink (G.u.18 100mHurdles and 400mHurdles) finished 5th in the heats of the 100mHurdles and unfortunately fell in the heats of the 400mHurdles. What a Championships!!!

At the ASA Senior Championships in Stellenbosch (middle of April) our 4 athletes brought home 4 medals! Antonio Alkana (110mHurdles) was the star performer of the WPA Senior Team when he won not only his first gold medal at a national championships, but also the teams’ only individual gold medal at the championships! Antonio won his 2nd gold medal of the championships in the 4x100m relay! Chanel Leuvennink won a silver medal in the 4x400m relays and Niel le Roux won a bronze medal in the 4x400m relays. Antonio’s gold medal in the 110mHurdles is the first gold medal in an individual event at the national senior championships for an athlete from our training group for many, many years!

ASA hasn’t announced any national teams to compete at the various international championships during the next few months.

I can say without a doubt that the talent currently in our training group is of such a high potential standard that any coach in the world would be excited to start with the winter program! I can just say THANK YOU to each and every athlete in our training group for trusting me with your development as an athlete! I promise I will draw on all my experience as a coach and I will do everything in my power to make sure 2014 will be an even better year for all! All I ask of you are: (1) attend the training sessions, (2) complete the training sessions and (3) be positive at every training session and believe in your capabilities and lastly ENJOY athletics! I really believe anyone will perform at maximum capacity if they enjoy themselves. Otherwise, what’s the point?

As always at the end of a season, some athletes will not return for the new season and a whole lot of new athletes will join our group. I’m always sad when athletes decide to leave our group, but I believe each athlete must do what they think is best for them. I look forward to meeting all the new athletes! And I want to appeal to all athletes and all parents of athletes: if you know of other people who are enthusiastic about athletics and they don’t have a coach or a club, please approach them and tell them about our training group. Anyone who enjoys athletics is welcome to join our training group.

Lastly I want to thank all the athletes for the wonderful 2012/2013 season. Not only the outstanding performances, but also the wonderful warmth I felt in our training group during the past season. There was a positive glow amongst the athletes throughout the season and it made coaching an absolute pleasure. We must be doing something right!

Thank you for considering or choosing me to be your coach for the 2013/2014 season. Welcome to our training group! Let’s see how many PB’s we can improve in the new season!

Start of the winter program: 2013/2014 season

All athletes who will be in primary school in 2014, i.e. all athletes born in 2001 and later will start their 2013/2014 season on Monday, 1 July 2013 at 17:30.

All older athletes (except the athletes who competed at the ASA Junior and Senior Championships), will start their winter program on Monday, 6 May 2013.

Kyle A, Carlo, Eugene, Janke, Chanel, Rozelle and Niel will start their new season on Monday, 13 May 2013.
Antonio, Tiaan and Angus will start their new season 4 weeks after their last meeting.

I hope all athletes will start their new season as enthusiastically as they finished the 2012/2013 season. The importance of a winter program cannot be over-emphasized. Your goal must be: at your first meeting of the new season in October/November 2013, your performance must be equal to or very close to equal to your best performance of the previous season. If you achieve this goal, you will show significant growth during the 2013/2014 season. The quality of your winter program is the key to your success in the new season.

As an added incentive, please note that the World Junior Championships (under 20’s) takes place in 2014, 2016, 2018, etc. and the World Youth Championships (under 18’s) takes place in 2013, 2015, 2017, etc. To represent your country and compete at these meetings should be everyone’s goal! If you don’t try, you cannot succeed!

The two big meetings of 2014 are:
22/7 – 27/7 IAAF World Junior Championships Eugene, Oregon, USA
23/7 – 3/8 Commonwealth Games Glasgow, England

If you’ve decided not to continue training for athletics or to change coaches or clubs, please let me know so that I can remove your details from my athlete’s list.

If you’re not going to start training on the dates specified above, please let me know what your plans are so that I can adjust my program accordingly.

My qualifications as an athletics/track and field coach

There are 3 levels of coaching in South African athletics. I’m a qualified Level III hurdles coach (national level) and a Level I sprints and jumps coach. On an international level, there are 5 levels of coaching (the fifth level only being introduced in 2009). I was fortunate to be invited to attend an IAAF coaching course in Kenia in 2003 where I qualified as a Level IV international coach in sprints, hurdles and relays. Only 6 coaches in South Africa have this qualification.

Coaching fees for the 2013/2014 season

I’ve decided to leave the coaching fee for the new season unchanged @ R450 per athlete, per month (starting 2 May 2013). Please note that coaching fees are payable in advance before the first Friday of every month. The full amount is payable, whether the athlete trained for the whole month or not. The only exception is when an athlete is sick or injured; if you let me know of the circumstances (whilst the athletes is sick or injured) and I advise you that you don’t have to pay coaching fees for the period of time the athlete is not able to train.

Please put the cash or cheque in an envelope and make sure you write the name of the athlete on the envelope. Cheques can be made payable to “M.Otto”. Coaching fees can also be paid directly into my account. If you decide to use of this facility, please make sure the name of the athlete will appear in my statement. To make 100% sure I recognize the name of the athlete for whom the money was deposited, please give me a photocopy of the transfer or send me a sms to let me know that you’ve just made the transfer. Please do not deposit cash amounts into my account as I have to pay bank costs on such transactions. My account details are as follows:
Standard Bank (Tyger Manor)
07 161 8198

Skorsing uit die oefengroep:

Onvoorwaardelike skorsing uit die oefengroep sal outomaties volg indien ‘n atleet skuldig bevind word aan enige van die volgende oortredings: * Die gebruik van steroide. * Die verspreiding of bespreking van my oefenprogramme met enigiemand buite die oefengroep.


Aanvanklik oefen alle atlete in een oefengroep en dus op dieselfde tyd. Vanaf 6 Mei sal oefentye begin om 17:30 en duur tot 18:00 – 18:15. Atlete moet reeds om 17:25 opgewarm wees. Aanvanklik sal ons van Maandae tot Vrydae oefen.

Gedurende Julie/Augustus/September (afhangende van die weersomstandighede) sal ons ook Saterdae begin oefen. Oefentye sal geleidsaam langer word soos dit later lig bly. Ouers moet asb. daarop let dat atlete self verantwoordelik is vir opwarming (voor oefening) en afwarming (na oefening) en dat tyd hiervoor toegelaat moet word wanneer besluite geneem word oor die tyd vir die aflaai en die tyd vir die oplaai van die atlete.

Indien hierdie jou eerste winterprogram gaan wees, wil ek seker maak dat jy weet dat ons ELKE dag oefen, ongeag die weersomstandighede!

Soms gebeur dit dat oefentye of die oefenplek verander, bv. die stadion word verhuur vir ‘n funksie en ons kan nie by die baan oefen nie. Ek sal dan ‘n alternatiewe oefenplek kry en by die baan aankondig op watter dag ons elders gaan oefen. Indien jy die aand nie die oefening bygewoon het nie, sal jy nie van die aankondiging weet nie en sal jy verniet by die stadion opdaag. Dit is dus belangrik om my te kontak indien jy nie ‘n oefening kan of gaan bywoon nie, sodat ek vir jou kan sê of daar enige belangrike aankondigings gemaak was of gaan word.

Opwarming / Afwarming Mens probeer gewoonlik die kortste pad of maklikste manier soek om ‘n doelwit te bereik. Vir atlete is prestasie hopelik die doelwit. Die pad wat die atlete moet volg om die prestasie te lewer, is vol slaggate. Sommige atlete sien die slaggate as ‘n uitdaging om te oorwin, ander sal ‘n bietjie probeer, maar hulle hart is nie regtig in die geveg nie, terwyl ander sommer heeltemal opgee sodra iets verkeerd gaan. Die basis vir alle fisiese aktiwiteite is dat die spierweefsel van die liggaam moet kan saamtrek en ontspan. Hoe vinniger die beoogde beweging is, hoe vinniger sal die spiere moet saamtrek en ontspan en hoe gevaarliker raak die beoogde beweging vir die liggaam se spierstelsel. Alle atletiekitems benodig spoed as ‘n vername vereiste indien die atleet die hoogste sport wil bereik, ongeag of dit nou D.o.10 80m is en of dit die Mans 100m is. Daar is dus ‘n redelike beseringsrisiko verbonde aan die beoefening van atletiek, veral as gevolg van die spoedelement. Ander redes vir beserings sluit in aspekte soos gebrekkige tegniek, gebrekkige krag en natuurlik, die vernaamste rede vir spierbeserings, nl. ‘n gebrek aan soepelheid. Tydens opwarming voor oefening, maak die atleet die liggaam gereed (soepel) vir die fisiese aktiwiteit wat gaan volg en tydens afwarming (na oefening), strek die atleet sy/haar moeë spiere om die moontlikheid van stryfheid die volgende dag, so min as moontlik te maak. Soepelheid speel ook ‘n baie groot rol in hardloopspoed. Spoed = treëlengte en beenspoed. Treëlengte kan slegs verleng word as die atleet sterk genoeg is om die beweging uit te voer en natuurlik, as die atleet soepel genoeg is om die beweging uit te voer. Soepelheid vir naellopers is dus belangrik omdat dit (1) die risiko van beserings verlaag en (2) dit die atleet toelaat om sy/haar treë so lank as moontlik te maak. ‘n Atleet wat nog nooit ‘n ernstige beenspierbesering gehad het nie, kan onmoontlik weet van die frustrasie en diepe ongeluk wat ‘n beseerde atleet beleef. Ek hoop dat die meeste van julle dit nooit sal beleef nie. Dit is egter ‘n werklikheid dat sommige van julle beseer gaan word in die toekoms. Soos reeds gesê, soepelheid gaan nie alle kanse om ‘n besering op te doen wegneem nie. Dit sal egter wel die vernaamste rede vir spierbeserings wegneem. Die hoeveelheid tyd wat die atleet toelaat vir opwarming en afwarming, hang gewoonlik af van (1) watter risiko die atleet bereid is op te loop om ‘n besering te vermy, (2) hoe gemotiveerd die atleet is om sekere prestasies te behaal (in teenstelling met sosiale sport) en (3) hoeveel tyd die atleet gegun word deur die persone wat die atleet se vervoer verskaf, om ordentlik op of af te warm. Opwarmingstegnieke verskil van atleet tot atleet - jou brein sal jou probeer oortuig dat jy met minder oefeninge “kan wegkom”, m.a.w. los die oefeninge wat vir jou moeilik is, want dit maak seer of jy het te min tyd. Om ander strekoefeninge as jou mede atlete te doen is dus nie verkeerd nie, dis egter wel verkeerd om nie al die spiergroepe te strek wat gebruik gaan word nie. In ons oefengroep is die verantwoordelikheid van soepelheid, m.a.w. opwarming en afwarming, die verantwoordelikheid van die atleet. By enkele geleenthede sal aandag aan hierdie aspek gegee word tydens ‘n oefensessie, bv. ek sal die atlete vat vir ‘n streksessie, of ek sal ‘n fisioterapeut laat kom om die groep te neem vir opwarming. Deur ander/meer ervare atlete dop te hou, of vrae te vra, of artikels oor die onderwerp te lees, of professionele hulp te vra, kan atlete leer wat die beste opwarmingsregime vir hulle is.

Dit is ‘n mite dat opwarming / afwarming die tyd is wat atlete sosiaal verkeer by die baan. Afhangende van wat die atleet gaan oefen, behoort opwarming tussen 20 min en 50 min te neem. Afwarming behoort tussen 10 min en 30 min te duur. Hoe meer die atleet hierdie tyd verkort deur te gesels of laat op te daag by die oefening, hoe groter raak die kans vir ‘n besering.

Injuries / Pains and/or aches before / during / after training According to me, there is no circumstance or time that a coach should not know about any injury or any unusual discomfort experienced by an athlete. This does not mean that you must tell me about every single ache or pain, like some of you do! I need to know when you think there is a chance that it may affect the training or race negatively. Do not keep it a secret! As I’m not a doctor, my rule about an injury or the possibility of an injury is quite simple: when in doubt, don’t do it, i.e. stop the training or do alternative training. This is of course what the athletes don’t like and they therefor sometimes keep the injury secret from me. This secrecy often results in a worse injury and then I rack my brain, trying to understand what went wrong that resulted in the injury. Please don’t do that to me. Just tell me the truth. Similarly, more often than not injuries on the track originate from activities off the track, i.e. what did the athlete do at school that day, or at home the afternoon? For example, I cannot even try to remember how many injuries have happened whilst boys/men were playing touch rugby. Touch rugby carries a much higher risk of muscle injury than “normal” rugby, because (1) it’s much faster, (2) consists of continuous bursts of speed and (3) no-one ever warms up. I need to know if you did something you shouldn’t have. Of course I’ll be very disappointed, but together we may be able to find a way of speeding up the recovery process. Something I’ve never been able to understand is why athletes turn up for training when they are obviously not physically capable of training. If you know that you can’t do the training because you’ve got an injury or because you’re sick, PLEASE rather stay at home. There is nothing I can do at the track to make the injury or illness magically disappear. Get medical help as soon as possible. Phone me at home (leave a message) or send me a detailed sms message - I can discuss injuries over the phone or respond to a sms message in a much calmer manner than in the middle of a training session.


Atlete moet daarop let dat ek op ‘n daaglikse basis rekord hou van watter atlete die oefening bygewoon het, watter atlete afwesig was en hoekom hulle afwesig was. Indien ‘n atleet nie ‘n oefening gaan bywoon nie, verwag ek ‘n telefoonoproep, ‘n SMS boodskap of ‘n e-mailboodskap van die atleet VOOR die oefening begin. Indien ‘n atleet gereeld bv. elke Dinsdag nie die oefening kan bywoon nie weens ‘n ander aktiwiteit, moet dit asseblief skriftelik onder my aandag gebring word. Indien ‘n atleet vir verskeie dae nie by die oefening gaan wees nie, verwag ek dat die atleet die inligting vooraf op ‘n papier sal neerskryf en by my inhandig.

What happens when it rain Because my athletes live across the whole peninsula and the track is in Bellville, it is usually impossible to judge from your home or your work what the weather is going to be like in Bellville.

We train 5 or 6 days a week, whatever the weather conditions. From experience I can say that I may cancel one or two training session a year due to extreme weather. I can of course only decide to do that once I get to the track.

If it rains hard, I will always try to find a place to train where the athletes don’t have to get wet the whole time, for example, we sometimes train on the stadium steps, in the hallway of the pavilion, or in the velodrome. However, if it doesn’t rain very hard, the original training programme will be followed and the athletes will get wet. It is therefor important that athletes bring a sports bag, a towel and a set of warm, dry clothes with them when there is any chance of rain.

Changes to training times / place of training Due to weather conditions or unforeseen situations, the training times and/or place of training can sometimes change at very short notice, for example I can announce at Wednesday’s training session that Thursday’s training will start at 17:00 instead of 17:20 and that it will be at the Tygerberg Athletics Club track, instead of our normal place of training. If you didn’t attend Wednesday’s training session and therefor missed the announcement, you will not know of the change and consequently waste your time and/or money and your parents’ time and/or money by driving to the wrong track at the wrong time. Please note that it is the athletes’ responsibility to contact the coach BEFORE the training time if they can’t attend a training session. If I plan to make any announcements during the training session about future events, I will only inform the athletes who contact me.

Wintersport / ander aktiwiteite

Ek ondersteun atlete wat ook aan ander aktiwiteite wil deelneem. Ek is egter jou atletiekafrigter en verwag dat jy so gereeld moontlik by die atletiekoefensessies sal wees. Ek verwag dat alle atlete wat by my oefen elke jaar ‘n winterprogram sal volg. Natuurlik sal deelname aan ander aktiwiteite inbreuk maak op jou beskikbare tyd, maar daaraan kan ek ongelukkig niks doen nie. Ek kan net voorstel dat jy ernstig sal probeer om nie te veel atletiekoefeninge te mis nie – julle behoort self te weet: dis onmoontlik om oefening “in te haal”.


Atlete kry een vakansie per 12 maande periode en dis die weke (ten minste 4 weke) wat hulle rus van hul laaste byeenkoms in Maart / April totdat die winterprogram begin vir die volgende seisoen. Met ander woorde, skoolvakansies IS NIE atletiekvakansies nie. Indien jy enige ander tyd van die jaar weggaan met ‘n vakansie, sal ek vir jou ‘n vakansieoefenprogram uitwerk. Al wat ek vra is dat jy my vroegtydig (ten minste ‘n week voor jy vertrek) inlig omtrent die reëlings van die vakansie sodat ek tyd het om ‘n program uit te werk.

Persoonlike aandag en maniere om te kommunikeer Hoewel ek ‘n groot groep atlete afrig, poog ek om soveel persoonlike aandag as moontlik aan elkeen te gee. Ek is baie bewus daarvan dat mense my dophou en dat ‘n vinnige beskuldiging, een van “voortrekkery” kan wees. Ek verseker elkeen dat ek my bes probeer om, onder normale omstandighede, nie meer aandag aan enige enkele atleet in my groep te gee nie, met die uitsondering van atlete wat nasionale spanne haal. Sulke atlete sal dikwels meer persoonlike aandag kry. Soms gebeur dit ook dat ‘n atleet ‘n spesifieke probleem het wat hulle met my deel en wat daartoe lei dat ek vir ‘n beperkte periode, meer aandag aan so ‘n atleet sal gee. As iets in die oefengroep jou pla, kom praat asb. met my daaroor. Moenie dit onnodig met ander atlete bespreek nie. Dit veroorsaak net dat jou probleem ook ander atlete se probleem word. Indien jy iets persoonlik met my wil bespreek, stel ek voor dat ons dit buite oefenure doen. Sulke besprekings is dikwels emosionele kwessies waarvoor mens ‘n neutrale omgewing nodig het. Maak eerder ‘n afspraak met my. As jy nie wil gesels nie, skryf vir my ‘n brief of ‘n nota, of die heel beste, skryf dit in jou dagboek. As die atleet of hul ouers vir my ‘n vraag wil vra, iets kort wil sê, of ‘n afspraak wil maak om persoonlik met my te praat, verkies ek dit as julle my tuis sal skakel. Ek is dikwels nie saans vroeg tuis nie, so los asb. ‘n boodskap op my antwoordmasjien. Indien jy wil hê ek moet terugskakel, moet jy asb. in jou boodskap aandui tot hoe laat die aand ek kan skakel. Anders skakel ek eerder die volgende dag. Any athlete in my training group who has a specific, important/difficult goal they want to achieve, for example they want to qualify to compete at a specific international meeting, are welcome to talk to me. I do not easily accept such requests, so the motivation for the request must be (1) well defined and (2) remotely realistic/achievable. As a coach such intense pressure can burn you out, so in the nearly 30 years that I’ve been coaching I’ve only accepted 12 such requests. But my athletes must know that I am available to listen to their goals. You are always welcome and I will always try to be honest with my assessment of the situation. Ek versoek ernstig dat atlete en ouers my asb. slegs in uitsonderlike, dringende gevalle by my werk skakel. Dink asb. goed na of dit wat u wil sê nie kan wag tot die aand nie en of die vraag wat u wil vra nie deur iemand anders beantwoord kan word nie VOOR U VIR MY BY DIE WERK BEL.

Baanmaniere / Baanreëls Ek dink elke atleet se optrede by ‘n atletiekgeleentheid is ‘n refleksie van my afrigting en die waardes wat ek probeer toepas in die oefengroep. Of jy besig is om op te warm vir ‘n oefensessie en of jy besig is om deel te neem aan die SA kampioenskappe, jou gedrag is nie net ‘n advertensie vir jou vlak van opvoeding nie, dis ook ‘n advertensie vir my oefengroep. Ek sal nie swak maniere by die baan duld nie. Dis altyd belangrik om jou mede-atlete wat die baan wil gebruik, in ag te neem wanneer dit kom by die vraag: wat is baanmaniere en wat is die baanreëls by die Bellville Atletiekklub? Baanmaniere gaan oor hoflikheid teenoor jou mede-baangebruikers, die atlete sowel as die afrigters, om vir die beamptes by ‘n byeenkoms dankie te sê na afloop van die item, om aanvaarde sosiale norme te openbaar. Dis byvoorbeeld slegte maniere en onaanvaarbaar om op ‘n atletiekbaan te vloek. Om jou mede atlete aan te moedig tydens ‘n harde oefensessie, selfs wanneer jy self uitgeput is, is ‘n teken van ‘n positiewe gesindheid, iets wat ek graag wil aanmoedig onder die atlete. Baanreëls by ons klub is onder andere: (1) slegs atlete wat verder as 400m hardloop, hardloop ooit in die binnebaan, (2) moet nooit op die baan rondstaan nie - wanneer jy nie besig is om te hardloop nie, moet jy op die gras aan die binne-of-buitekant van die baan wees, (3) moet nooit oor die baan stap sonder om beide kante toe te kyk vir aankomende atlete nie, (4) wees baie versigtig wanneer jy oor die gras stap vir veldatlete wat besig is om te oefen met lewensgevaarlike implemente, (5) wanneer jy hekkies oefen, gebruik altyd die buitenste lane, (6) doen soveel moontlik van jou opwarming op die gras, of enige plek behalwe die baan waar ander atlete reeds besig is om te oefen, (7) in my oefengroep mag jy nie vloek nie. Indien ek ‘n paar reëls vergeet het, sal ek julle daaraan herinner indien julle oortree!

Gehalte van oefenskoene Drafskoene - ter beskerming verwag ek dat alle atlete wat besig is met winterprogramme, slegs met hul drafskoene sal oefen tot ten minste die einde Julie. Ek verwag nie dat alle atlete nou skielik nuwe drafskoene moet kry nie. Ek vra wel dat atlete hul huidige drafskoene na ‘n kenner sal neem, sodat geoordeel kan word of die skoene nog die nodige beskerming gaan verleen. Wanneer nuwe skoene gekoop moet word, is dit belangrik dat die regte skoene vir die atleet se tipe voete gekoop word. Vir naellopers moet die skoen so lig as moontlik wees en soveel beskerming moontlik gee, veral onder die bal van die voet (voorkant). Ek kan net voorstel dat julle van winkels gebruik maak met erkende, atletiek-skoenkenners. Hoewel ek definitief nie ‘n kenner is nie, is ek bereid om raad te gee of verwysings te gee, indien ek gevra word. Spykerskoene - atlete sal waarskynlik eers in Augustus hul spykerskoene begin gebruik. Ondersoek jou spykerskoene en besluit of jy nuwes gaan koop vir die volgende seisoen. Soos die ouer atlete reeds weet, is dit feitlik onmoontlik om nuwe spykerskoene in die periode Mei tot Oktober in die hande te kry. As jy dus besluit om nuwe skoene te kry en jy weet daar is ‘n paar in die winkel op die oomblik, kan dit slim wees om eerder nou te koop as om te wag. Dis egter jou eie besluit. Alle atlete moet met spykerskoene oefen, selfs indien hulle verkies om kaalvoet deel te neem. Die korrekte spykerskoen vir oefendoeleindes, is die sogenaamde “middelafstand” skoen, m.a.w. die spykerskoen met ‘n definitiewe hak.

Die dagboek Ek glo: meer belangrik as my kennis as afrigter en meer belangrik as die potensiaal van die atleet, is die gehalte van die verhouding tussen my en die atleet. Om suksesvol op die atletiekbaan te wees moet die atleet nie net die item fisies kan doen nie. Ek glo dat indien daar sprake van ‘n wenresep is, moet ek totaal in die atleet glo en moet die atleet totaal in my glo. Ek moet glo in die atleet se dissipline, motivering, toegewydheid, lojaliteit, eerlikheid en fisiese vermoëns. Die atleet moet glo in my tegniese kennis, in my eerbaarheid, regverdigheid, eerlikheid, in die feit dat ek net die beste vir elkeen van die atlete wil hê, dat ek werklik omgee. Duidelik ontwikkel ‘n verhouding van dié aard tussen twee mense nie maklik of gou nie. Om die waarheid te sê, omdat dit so privaat is, is daar geen waarborg dat dit ooit sal ontwikkel nie. Volgens my is dit egter die ideaal; iets waarna ek streef met elkeen van my atlete. Om op so ‘n hoë vlak in mekaar te glo, verg natuurlik baie kommunikasie; jy moet later weet wat die ander een dink, hoe die ander een voel, hoe die ander een gaan reageer. Atlete wat reeds jare by my oefen weet al dat kommunikasie met my by die baan dikwels nie ideaal is nie, omdat my aandag gewoonlik verspreid is. Ek voel die baan is die plek waar die werk gedoen word. Dis nie die ideale plek waar vriendskappe tussen my en die atlete gesmee word nie. Ek het nog altyd my atlete uitgenooi om by my te kom kuier, enige tyd van die dag of nag, ek is bereid om na enigeen se huis te gaan as dit meer gemaklik sou wees, ons kan altyd ‘n milkshake erens gaan drink na oefening. Ek voel egter dat die basis van al hierdie aktiwiteite die hou van ‘n atletiekdagboek is waarin die atleet daagliks neerskryf hoe hulle gevoel het voor oefening, tydens oefening, na oefening, waar hulle vir hulself bv. punte gee uit 10 om aan te dui hoe suksesvol die dag se oefening was, hoe was my bui, enige voorstelle vir verbetering, wat was die oefening, wat was hulle kompetisietye/afstande/hoogtes, ens. Ek wil weet hoekom jy van die oefening gehou het of hoekom jy dit nie geniet het nie, of hoekom jy dink jy goed gedoen het in ‘n kompetisie of nie. Ek wil weet watter sameloop van omstandighede laat jou die beste presteer in oefening of kompetisie. Hoe meer inligting, hoe beter. Die dagboek moet ten minste een keer per maand, verkieslik op ‘n Vrydag, by my ingehandig word. Nadat ek die dagboeke gelees het en soms notas gemaak het, sal ek dit op ‘n Maandag aan jou teruggee. Dikwels, veral in die middel van die kompetisieseisoen, is die dagboek vir my as afrigter, die ideale kommunikasiemiddel omdat beskikbare tyd beperk is. Ek moedig dus alle atlete aan om, indien hulle nog nie een het nie, te begin met ‘n atletiekdagboek.

Gymnasium programs Whether an athlete does gymnasium training, is entirely up the individual. I am prepared to give the following input: from a coaching point of view, my attitude towards gymnasium training is exactly the same as my attitude towards warming up / warming down / stretching exercises: I can and will tell the athlete why I think it is important, but I have very limited time to allow myself to become involved in the matter. - I suggest serious athletes, more or less from the age of 16-17 for girls and 17-18 for boys can start with serious weight training (follow a program, instead of just learning the techniques). - there are many reasons given why weight training is considered to be important, but for me, the most important reason is the development of the sprinters’ upper body strength. This is an area where nearly all the athletes in SA need to improve upon. Based on my experience of weight training programmes, I have asked all my athletes doing gymnasium training, to remove all the hamstring and quadricep exercises from their programs, as I’ve found that too many athletes were suddenly struggling with leg muscle injuries. I don’t think their programs as such are wrong, I just think that because their gym trainer or I’m not present when the athlete does the weight training, either using the wrong technique or using the wrong load, is probably causing the injuries. To play safe, rather don’t do any additional exercises for these two muscle groups in the gym. You should get enough exercise for them during the normal course of training on the track. - as weight training can be problematic from more than one point of view, I think it’s important to get the right help/assistance to prevent the following: - danger: training for the wrong reasons: you must know BEFORE you start what your goal is with the weight training and you must know what the side effects will be, for example, do you want to “build” muscles and where do you want to “build” them? If so, do you realise you will gain weight and is that acceptable for your event? - danger: physical safety: always try to gym with a friend or at least where others are training at the same time. - danger: strengthening the wrong muscles: this can be because of one of two reasons, i.e. (1) following the wrong program and/or (2) doing the correct exercise, but using the wrong technique. - danger: wasting time: as with training on the track, rest periods are also important with weight training. If the athlete follows incorrect rest periods, it will result in an unbalanced programme, for example when you think you’re training maximum strength, you may be training strength endurance. - danger: weight training will make you less supple if you don’t stretch well before, but especially AFTER training. Athletes who do weight training and do not stretch afterwards, often get injuries when they get to the track. - danger: weight training can make you slower. Most track runners will not want to gain weight when they do weight training, because the muscles of a heavier athlete will have to work even harder to move the athlete from point A to point B. The possible extra weight and the loss of suppleness can result in a slower athlete. - danger: “burn-out” because of over-training over a long period of time. Suddenly adding 1-2 hours of weight training to your daily routine, in addition to your normal track training, can be quite a shock to the system. If the body is not protected in various ways, for example, changing the athletes’ diet or taking supplements to “re-charge” the body’s reserves, the athlete will become slower because of over-training. To prevent any or all of the above “dangers” from happening to you, I suggest: * you ask a qualified gymnasium trainer with experience of track athletics to help you with your individual program. You can also use an independent personal trainer at a gym. I suggest you ask the person you choose, for a breakdown of their fees before you commit yourself. * you read up on weight training, BEFORE you start, or * you ask fellow athletes who you see in the gym how they started / who helped them / whether their training worked? Training in the club’s gym is inexpensive and all the major equipment is available. Your gym fee is payable at the same time when you pay your club membership fee.

Bellville Athletics Club Annual General Meeting

The date for the above meeting must still be finalized but will be in the second half of 2013. The main purposes of the AGM are: to elect the new management of the club, to set the club fees for the new season and to present the financial reports of the club. All members of the club and any other interested parties are encouraged to attend the AGM. The club always need new lovers of the sport to come forward to help with the administration of the club. Details of the AGM will be distributed to all members a few weeks before the meeting.

Prize giving function

This prestigious function will probably take place at the same time as the AGM. All athletes who were members of the club during the past season MUST attend the function. Parents, family members and other new athletes are also encouraged to share our pride in our athletes on this special evening. The club captains are elected by the athletes at this function.

Club membership fee / Gym fee / WPA licence numbers

Aletta du Toit is in charge of the above function. You can contact Aletta on 083 366 9317. If you want more details about the club, you can contact our club Secretary, Mrs Elize Engelbrecht (021-6990615). If you have not yet paid your membership fee for 2013, you must do so immediately. All high school and senior athletes must purchase WPA licence numbers when they pay their membership fee.

Club clothes

Club clothes are available from Mrs Adri Jordaan. Whilst she often has stock, it is also possible that she may have to order the specific items you would like to purchase. I suggest you contact her timeously if you want to purchase clothing. Her contact number is: 083 639 0071.

Datumlys vir die 2013/2014 seisoen

Die datumlys word gewoonlik eers in Augustus/September gefinaliseer. Sodra dit beskikbaar word, sal ek dit aan alle atlete versprei.

The difference between Western Cape Schools and WPA Western Cape Schools – A structure that manages sport at primary and secondary schools WPA – Western Province Athletics ASA – Athletics South Africa IAAF – International Association of Athletic Federations

Athletics organized by schools in Western Province faced many challenges in 2013. I have no idea what is going to happen in the new season.

Herewith a short explanation of how athletics is run in South Africa (up to April 2013):
Western Cape Schools is a sporting body that manages and organises all school sport in the province, for example: athletics, rugby, hockey, etc. It is important to understand that only schools can belong to Western Cape Schools, NOT individual athletes. So, if you are not a member of a school, you cannot compete at Western Cape Schools meetings. The schools’ regional borders are different to those of SA and those of ASA. There is also a difference in the age groups between schools and ASA. This often causes confusion amongst sports people and officials. Athletes selected for provincial teams competing under the Western Cape Schools banner are Western Cape Schools’ athletes. This must not be confused with “Western Province athlete” or “Western Province colours”, which can only be awarded by WPA.

Western Cape Schools controls primary school athletics in our province (there is no alternative body). There is a national committee that organizes annual national championships for primary and high schools. It has happened in the past (not in recent years) that national schools teams are selected to compete at overseas schools meetings. Athletes selected for such teams, must usually pay their own costs to compete overseas. WPA is very different to Western Cape Schools. It is obviously only responsible for athletics in the province (no other sports) and the body is made up of all the individual clubs in the province. All athletics clubs in the province HAVE TO affiliate to WPA. WPA is affiliated to ASA, which is in turn affiliated to the IAAF. This means athletes belonging clubs, can be selected to compete at the highest level, i.e. the various IAAF World Championships: World Youth Championships (under 18’s), World Junior Championships (under 20’s) and the World Senior Championships which are staged every two years. Thus far athletes selected to represent ASA haven’t had to pay any costs to compete at international championship meetings. Any person interested in athletics can join any club in the WPA and thus enjoy the advantages the IAAF offer. WPA (track and field) traditionally selects two provincial teams in a season: (1) a Sub-Youth/Youth/Junior/under 23 team (under 16, 18, 20 and under 23), and (2) a Senior team. Athletes selected to any of these teams are “Western Province athletes”. Western Province colours (blazer with WPA badge) can be earned in one of two ways: (1) if you win a medal at any of the national championships, and/or (2) if you are selected for a WPA team 3 times. Unfortunately you have to buy your own blazer when you’re awarded WP colours – you are awarded the colours (the badge) at an official WPA function (once a year).

My besonderhede:

Naam en van: Marcél Otto
Adres: Hoofstraat 5, Philadelphia
Posadres: Posbus 123, Philadelphia, 7304
Geboortedatum: 11 Februarie 1961 : 021-507 8584 (werk)
Selulêre foon: 082 414 7071
E-mail adres (werk):
E-mail adres (huis):

Ek wil vriendelik versoek dat niemand my tydens kantoorure skakel nie, behalwe in ‘n absolute noodgeval. Atlete en ouers is egter welkom my na afloop van oefening saans te kontak indien hulle enigiets wil vra of bespreek. Ek is gewoonlik elke aand tot ten minste 23:00 wakker.…...

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