MARCH 2012www.saschoolsports.co.za

INTERVIEW WITH HASHIM AMLA CONQUERORS OF THE CAPE

DAN AND JESSE KRIEL

A KOOKABURRA KAHUNA T20

CRICKET BAT

WIN!

OCTOBER 2012www.saschoolsports.co.za

LETTER FROM THE EDITOR

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03DAN ANDJESSE KRIEL

INTERVIEW WITH HASHIM AMLA

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PHYSIO16

CONTENTS

ART DIRECTION AND DESIGN BY SHINEwww.weareshine.co.za

The cricket season is all but over for most of the schools around the country and it has been as season which has seen some memorable results.

The way that cricket has managed to permeate into the imagination of the schoolboys is evident from the highly successfully run T20 tournament that was managed by CSA. Over 600 schools took part and when the final ball was bowled it was a school known as a rugby powerhouse that took the trophy. The way that Paarl Boy’s played and won, bodes well for the competition next year and the big cricketing schools have been served notice that virtually any team on its day can be a threat.

In this issue we take a closer look at a very special cricketing talent from the Cape, Dayyaan Galiem who at a tender age has helped Rondebosch become one of the most feared teams in the Western Cape. Already having scored 197 not out and taken 9 wickets in a single day, Dayyaan is no doubt a player we will hear from for years to come and what a privilege that you heard it first right here on SA School Sports.

Two Johannesburg schools were busy hosting a couple of massive tournament too, with St. John’s College putting together a hugely successful basketball tournament that attracted some of the elite basketball players from around Southern Africa. Durban High School played magnificently to win the final against the hosts in what turned out to be an epic final but a well deserved result for DHS who must now lay claim to be the top team in the country.

King Edward VII hosted their annual water polo tournament and it was a bitter sweet ending for the hosts who narrowly went down to St. John’s in the final. Top teams from around the country were invited but perhaps the noticeable exclusion of KZN champs Westville Boy’s would have been and interesting prospect for the front runners in the tournament who seemed to have it all their way for the most part.

Rugby is poised to take most of our attention for the next few months, but we will still be looking at all the other sports and wishing all the student athletes a great season.

Let us know about your school team, your results and any person you think deserve a mention and we will do the rest.

Rogan SummertonEditor - SA SchoolSportseditor@saschoolsports.co.za031 765 1702

This is not another article about Jesse Kriel. It’s not an opportunity to comment on his incomparable conditioning, increasingly daunting reputation or startling performances at Craven Week. This is the story of the Kriel twins and a reminder that in the increasingly brutal world of modern-day rugby, unfortunate circumstances sometimes write their own scripts.

At the 2012 Wildeklawer Schoolboy Rugby Festival in Kimberley, Daniel Kriel was the name on everyone’s lips. Quick, powerful, aggressive; the KZN rugby fraternity were licking their collective lips at the idea of another human wrecking ball, filling the massive boots of Tyler Fisher in the KZN Craven Week squad. At the back, twin brother Jesse was the

definition of composure. He seemed to exhibit a calmness that is required for the number fifteen jersey, but rarely found with teenagers who are inertly liable to act first and consider consequences much later.

There had been fleeting chatter about these two; their considerable talent was said to be raw and largely overlooked in the greater scheme of things. Bloggers hadn’t spent countless hours dissecting their under sixteen performances; theirs’ was a joint CV that listed KZN Academy Week and Sevens, but there was nothing in the way of SARU High Performance squads or the like. Yet it is through adversity and misfortune that strength is forged; the hard work in the off-season and the crushing of the limitations that your

colleagues bow before; this is the making of champions; that standout one percent.

There seems to be something in the water in KwaZulu-Natal. Joining the likes of Guy & Ross Cronje of Michaelhouse and the du Preez’s at Kearsney; Maritzburg College had provided the next set of twins around which Craven Week coaches Barend Steyn and Sean Erasmus could mould their backline in the quest to (unofficially) win Craven Week; a title that has been frustratingly close to their grasp in the past few years.

Then an untimely AC-joint shoulder injury early in the season brought lofty dreams and expectations to a shuddering halt. Initially told to aim for an eight week recovery (that would put him in

by Bryce Foss

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Interview with Hashim AmlaAt the age of just 21 Hashim Amla was already a test player and at the tender age of just 17 had started his first class career in KwaZulu-Natal with the Dolphins. It has taken some time for Hashim to fulfil his potential but with 16 test centuries to his name and a temperament that has seen him involved in many long innings Hashim will no doubt be around for many seasons to come. But where did it all begin? Hashim Amla talks exclusively to School Sport – The Magazine about his schooldays.

line for Craven Week selection), Dan was officially out for the season and even greater expectation was placed on Jesse’s herculean shoulders.

The robust young centre had learnt a valuable lesson that will stand him in good stead; the road to pro is littered with potholes and challenges. A perfectly conditioned body will inevitably end up on the physio’s to-do list; stellar form will hit bad patches; loyal fans will become harsh critics. These lessons are best learnt sooner rather than later, as an athlete who is blessed with smooth sailing through his formative years will almost certainly struggle to bounce back when the inevitable brick wall presents itself. With both boys already well-versed in the lows of the journey that they are about to endure, the Bulls will be blessed with two mentally tough and admirably disciplined individuals.

Though it may seem as if the twins emerged from the darkness like a closely-guarded secret in a town that is appropriated dubbed ‘Sleepy Hollow’, the truth of the matter is that theirs is a typical story of early morning gym sessions, self-deprecating analysis and a mutual need to push each others’ expectations. Though originally at Underberg Primary, a move to that hallowed Maritzburg College breeding ground, Merchiston Prep, catapulted their sporting ambitions. Of course they received a genetic advantage on grounds of their mother being a South African swimmer, but it was the willingness to go that extra inch that separated the boys from the pack.

They’d be easily forgiven for enjoying all the plaudits for years of grind, but the boys go to great lengths to emphasize the

role that a number of people continue to play in their development. It’s clear that their mother is a calming influence when the boys place unnecessary pressure on themselves and they have further benefitted from the massive impact that the coaching duo of (former Sharks u19 coach) Ryan Strudwick and Steve Botha have had on College rugby. The personalized training programs of Maritzburg College High Performance Centre Biokineticist, Mario Olivier has added that extra bit of professionalism needed with an eye on the next step.

Whilst that next step up the ladder is a monumental leap; College’s awe-inspiring history of producing champions in every sporting discipline means the often murky path to superstardom is well lit for youngsters in the red, black and white. From under sixteen, the boys looked up to the College men such as Nick Shonert, Lwazi Sithole, Jason Klaasen and Lungelo Chonco and decided to concentrate on rugby, with an eye on possibly going all the way. It is this willingness to go above and beyond that caught the eye of provinces and universities from around the country. Increased media scrutiny and the availability of young sportsmen due to the often uncomfortable accessibility of social media, meant that their choice of postal code in 2013 would be both vilified and embraced.

In the end, Dan and Jesse joined the likes of Handre Pollard, Pierre Schoeman, Carel Swart, JP Smith and Josh Stander in pledging their immediate future to the Barberton Daisy and the Bulls juggernaut.

Despite unfounded and irrational criticism from internet bloggers and quasi-journalists, the Kriels are content with their decision and are counting down the days until they can call Loftus home.

Parochial regionalism aside, the bigger picture should be that talents of this magnitude will be nurtured with a vision of the green and gold in years to come.

Many a schoolboy star has stuttered, faded and faltered. They lose their way; they crumble under the weight of expectation; they believe their own hype. Then there are those who are on an uninterrupted upward curve of rapid progression that cannot be subdued. These young men make their own destiny because hardship has granted them the blessed curse of viewing the mediocrity of non-participation.

It is for this reason that they soak up every second on the field as if it were the final moments of a long and distinguished career. These men of gratitude; these College men

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A sports person doesn’t really have a choice you are going to be a role model no matter what happens.

Let go back a few years Amla, what schools did you attend?

My high school that I went to was Durban High School but before that my primary school was in Tongaat.

Now of course DHS is renowned as a sporting school is that one of the reasons that it was the school for you?

Yeah I would say so. My dad really wanted me to attend a school that was going to give me some good sporting opportunities and a good friend of mine was also attending DHS, so my father was encouraged to send me there as well so it sort of worked out well.

“This guy can play a bit”

So would you say from an earlier age it was spotted that you had a certain amount of cricketing talent?

Yes I think so, you see I was already playing club cricket in Tongaat before I even attended DHS and one of the players in the club was a cricket coach at Durban High School, Allan Norton and he spoke to my father and said “you know this guy can play a little bit” and that he should try get me into DHS.

How did you find it when you went to DHS as a youngster, was it quickly picked up that here was a player with promise or did it take time to prove yourself first?

Yes it’s quite funny really, you see I went to DHS from grade 9 so I was not around in the under 13 team so when I arrived I found it pretty difficult to get noticed as a player. The first few weeks it crossed my mind whether it was the right decision to come to DHS and the thought of leaving came to me once or twice but thankfully I decided against it! But eventually you know things started to get easier obviously and once I made the under 14 team I progressed well.

Was cricket the only sport you played or did you play other sports whilst at DHS?

I played a little bit of rugby, a very

little bit of rugby! I was somewhere in the lower divisions! Just to keep fit really in the off seasons but as the years went by I didn’t pursue the rugby career. Maybe I missed out on a great rugby career? No I wasn’t really big enough for that game!

“You could drop kick a six”

What are your earliest sporting memories?

Oh yes I remember under 14 days at DHS we used to play on a small ground at the school known as ‘Top Field’ and the more I think about it I don’t know why I didn’t score many more runs on that field because it was as big as my back yard! I should have scored more hundreds really; you could just drop kick a six! Yes I would say those are my earliest sporting memories that along with my first hundred when I was playing for Pirates Cricket Club when I was about 14.

Who were your sporting heroes as a youngster growing up?

I can’t remember really having any heroes. I obviously used to watch the tests and provincial matches and I would see Jonty and the other guys playing but I must be honest and say that I never viewed those players as heroes but the guys that I did admire was Jonty, because of his fielding and as the years went on

others like Steve Waugh and Brian Lara I enjoyed watching play and admired them for different things.

What are some of your favourite memories at school?

One of my favourite memories at DHS was at break time. There is a spot there at DHS which has a gap in the wall, basically it is a hole in the wall where we used to hang out during break time. It was a very memorable place for me as it was almost like a little sanctuary for my friends and me; we had a great time there with many laughs. Other than that what really stands out was when I was in grade 11 and we toured the United Kingdom. We played 12 matches and we won all 12 games and as captain having guys in the team that were slightly older than me to pull that off was a very proud moment and great memory.

Were you always a natural sportsman?

Yes I would say so, from a young age I always enjoyed sport whether it was soccer or table tennis I always fancied myself as having a go.

What are your worst sporting memories at school, maybe going out for a duck?

Never! It never happened! No seriously I tend to try and forget about going out for a duck or bad sporting memories. I suppose when I was captain of the 1st cricket team in grade 11 we didn’t as a team have a very good year and I remember thinking at the time “ ..You know what, maybe I am not captaining very well.” You see my performances were going well but as a team we were not getting the results and I suppose that is what made me a little sad that I could not improve my success rate as a captain.

What level or teams were you able to get selected for whilst at DHS?

Yeah I played KZN Schools and South African Schools at most of the age groups.

Who was your most inspirational sports teacher/coach?

>> INTERVIEW WITH HASHIM AMLA

continued >>

Email your entry to editor@saschoolsports.co.za. Include the opposition played, details of the outstanding performance and the date of the match!

BEST INDIVIDUAL CRICKETING PERFORMANCE OF THE MONTHwins a Kookaburra Kahuna T20 Cricket Bat

WIN!Yes there was a cricket coach at DHS

that stood out for me his name was Jeff Griffon he sadly passed away in my Matric year he was a very professional coach and when I look back he really was a great motivator for me and the rest of the team. As well as Allan Norton he was the other coach at DHS, they had different styles as coaches but both very good.

“Received the worst abuse on the field as

a 14 year old”

How important is it for you to be a role model for youngsters?

It is extremely important these days. A sports person doesn’t really have a choice you are going to be a role model no matter what happens. My opinion has always been that you should conduct yourself in a dignified way whether I am on or off the field. I try to be consistent in my behaviour.

Did you find the step up from playing school boy cricket to international cricket with regard to sledging or verbal abuse that you received a shock?

No. You know probably the worst abuse I have ever received is when I was playing club cricket at the under 14 level not at international level. I remember playing a club game when I was still at school and I received the worst abuse I have ever had in my life. You see at international level there are regulations now to control it. Club level you get away with a lot, you see I was playing against 30 and 40 year olds, seasoned club players and along comes this little kid and they did not hold back. But that experience of taking a player out of their comfort zone really builds character and it is a test whether you can make it at international level.

Which would you say is better to play as a club cricketer or to play for a school team?

Well most provincial players come from sporting schools but the club system plays are big part in developing players because you play against older players and sometimes even provincial players. I

remember in grade10 playing club cricket and I was facing Andrew Tweedie who was the Dolphin’s opening bowler and I remember thinking “…wow! This is the quickest bowler I have ever faced!” At club level you don’t just rock up there and hit the ball wherever you want, but it is a great opportunity and the experience you get is invaluable.

Were you ever told you weren’t going to be a success and how did you cope with that?

No not really. At school level not many players think they will make it at international level you might dream about it but it stays a dream until you start making some inroads provincially.

What would you have been if you hadn’t been a sportsperson?

I would have pursued my studies, I don’t know what I would have become but would have tried to do something with regard to finance or business. These days’ cricketers have a longer career and more opportunity so hopefully I will be playing for a while still.

What sacrifices have you made to get to the top?

I suppose time is the biggest sacrifice. Time for training, time when you travel. Time is a major sacrifice for any sports person; you spend a lot of time away from home and away from family. So anyone who wants to make a career of sport must realise that they must be prepared to give up loads of time to their sport.

Selectors have no option but to pick you

How important are schools in the development of sport and what can be done to improve sport in school?

Schools are extremely important. Firstly children at school are impressionable so from an early age schools can help children to really develop in positive ways. Values that you get from schools stay with you as you become older. However it is vital that the mind is also developed, sporting is one thing and if you can make it a career then that’s fantastic but schools need to be

balanced so that when you are finished with school your mind has been exercised.

What’s the best advice about sport you were given when you were young?

Best advice was given by my friends’ father, he always said to me “…don’t worry about anything else but just put the runs on the board and you will make any team you want to make.” That’s what helped me. Very simple.

What advise would you give to any

young aspiring sports stars today?

I would give the same advice. Nobody can argue with a good performance. If you are a batter just put as many runs on the board as you can, if you a bowler then take the most wickets, the coach or the selectors will have no option they will just have to pick you. Also to practise as much as possible, to be disciplined and dedicate time to be mentally and physically strong.

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>> INTERVIEW WITH HASHIM AMLA

After a long busy year at school – playing sport, learning new skills and studying hard the year ends in a flash and parents have the December holidays to shuffle children from friends to shopping malls to the beach and from one party to the next. Why not consider sending them to a holiday camp where they are kept busy from morning till night engaged in everything they will enjoy- making friends, playing sport, learning new things and having loads of fun in the sun.

The benefits are endless – to mention just a few

• Forgrowingyoungmindsandbodiestheirmuscletoneisveryimportant asset to keep them healthy and strong mentally and physically – how so ? Our core muscles are the power generator of the body and the benefits of strengthened muscles will be noticed

in good posture, increased concentration, dynamic strength, good balance and speed in sport. The main responsibility of these muscles is to provide the body enough vigour to handle any challenge or activity it encounters.

• Holidaycampsgivechildrentheopportunitytotryoutavariety of sports and activities that encourage them to be active and maintain healthy core muscles.

• Forchildrentoexcelatschoolwhetheracademicoronthesports field they need self – esteem and confidence to believe they can accomplish what they set their minds on doing – their dream could be the next sporting star to play for their country or future surgeon or lawyer, the list is endless. Holiday camps provide an environment where they can build up their confidence and self esteem and gain better self awareness of what they are capable of. They learn to work in teams, take responsibility for themselves and others - all valuable building blocks for future stars and helping young ones reach their full potential – ultimately their dreams.

There are various summer camps, adventure camps all over South Africa to consider as potential holiday destination for your children whether teenagers or younger. Their stay is short and packed full of adventure so why not consider sending your child to a school camp this summer. They will be building memories which will stay with them forever.

WHY SEND YOUR CHILD TO SUMMER CAMP?

WATER POLO

Crawford Lonehill beat Sterling College in the National Co-ed Water Polo Tournament Final to become National Co-ed Champs!

Rondebosch Boys’ High school, the renowned all boys’ school situated in Cape Town, has a proud history of producing some of the finest cricketers of the modern era. Names like Gary Kirsten, H.D. Ackerman, Andrew Puttick, John Commins and Jonathan Trott to mention a few who have built on the proud cricketing legacy of their Alma Mater. However, in the last half-a-dozen years until 2010, Bosch has manufactured a very modest output of cricketers together with meek seasonal results that have seen the once powerhouse of Western Cape Cricket blend in with the rest of the following pack. However, the revitalised Bosch machine has erupted again through a multi-facetted approach and key additions to the coaching staff. With this current pendulum swing it is expected that cricket

can only go from strength to strength.

THE TENACIOUS TEACHER

Rob Dalrymple joined the teaching staff in 2007 and was allocated to the schools’ second team midway through the 2007 season. The start of 2008 saw an immediate promotion to Head of cricket and 1st team coach, a position he still occupies today. Rob Dalrymple’s cricketing history should not go unmentioned: an old boy of E89 and a law graduate from the University of Stellenbosch, he played Nuffield Week (now known as Coke Week) for Western Province, where he was selected for the S.A. Schools team. He went on to play first class cricket for Boland and after retiring, he redirected his passion for the game to coaching.

Back in 2008, Dalrymple identified a couple of key elements that had to be addressed in order to achieve success. These ranged from inadequate facilities, too strong an emphasis on the higher teams and a lack in quality recruitment of cricketers coming into the high school. He said: “My goal was to ensure that all the teams have an effective practice facility and I wantedto build a strong team environment, but most importantly I wanted to make sure the boys enjoy their cricket.”

He also regards the continuous support of the school as imperative to the cricketing success: “Head of sport, Leon Erasmus and former headmaster Martin Baker’s support, through a deliberate

CONQUERORS OF THE CAPE

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by Jaco Zeeman

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Furthermore, we aim to continue scouting top players from around the country and lure these players through our own continued and sustained success. The possible acquisition of a permanent junior pro-coach to hone the skills of the players in the lower teams, avoid talent slipping through the net and help with talent identification in late developers, is also an option we are definitely exploring.” Mix these illustrious and highly ambitious plans with a secure school support base and a generous financial backing and there is no reason why Rondebosch Boys’ High school cannot obtain their ambitions.

MASTER HAROLD AND THE BOYS

At the onset of the 2011 season, former age group provincial representative and highly regarded cricket coach Peter Harold took over the reins as the pro-coach at Bosch. This appointment, initially driven by sponsor Ahmed Sader, was done with the view of benefitting Bosch cricket with Peter’s positive reinforcing coaching style and highly rated video analysis skills. This almost instantaneously paid dividends; so much so that many still believe that he is the main reason for Bosch’s success. Asked to comment on Peter’s appointment Rob Dalrymple replied: “We needed a breath of fresh air and someone with a different approach, Peter proved to be exactly what the boys needed”.

THE MENTALIST

Some accredit Bosch’s recent success to the acquisition of mental coach, Tom-Dawson Squibb. Arguably one of the best in the country, the young pioneer has definitely been responsible for a mental manicure of the side which has seen the fear of failure eradicated, a boost in confidence and a sense of belief instilled in the players. This manifests as calm performance under pressure and sticking to the basics in tough situations. Rob Dalrymple echoes these claims by stating:“We [referring to himself, Peter and Tom] have all contributed to this multi-facet model of coaching that has seen the school perform so well over the last year.We all share more or less the same ideologies and ways of coaching which really helps to get through to the players.”

A PHILOSOPHY OF SELF-BELIEF

Long serving team member Hayes van der Berg said: “I think that the will to win and dominate our rivals, that were once feared, has grown stronger in the cricket at Rondebosch. The attitude that losing isn’t really an option really puts your team in a position where you back yourself and your team mates to get through those tight games. Winning has become a habit and everyone shares the same attitudes and beliefs in being the best.”

AWESOME AHMED

A silent accomplice to the cricket success of Bosch must be generous sponsor Ahmed Sader. Over the last three years, he has unselfishly reached deep into his pockets to see to their needs . His contributions range from supplying kit to facility upgrades, as well as state of the art coaching equipment. Ahmed’s generosity knows no bounds and he has recently decided to come on board as kit sponsor to Bosch’s rivals Wynberg Boys’ High, this speaks volumes of the man’s character as he is an ardent Bosch supporter. Ahmed’s response to why he has chosen to get involved with generously contributing to cricket development at Bosch and rival schools is: “My involvement has been based solely on wanting to make sure the boys enjoy their sport so much that they can be shielded against the dangers that are so evident in our communities. As a parent, there is a responsibility to help where we can to ensure the boys have the most opportunities. My involvement going forward is to ensure that I can help wherever in terms of the clearly defined cricket strategy at RBHS. Social responsibility goes beyond personal interest. RBHS has a very strong history of Old Boys’ involvement and so should parents. We get great enjoyment from our kids’ participation and need to give back, where we can”.

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effort to recruit players as well as their consistent faith and trust in me, has given me the reassurance that I am on the right track to achieve the goals I set for Bosch cricket.”

THE START OF A NEW ERA

In the June/July holidays of 2010 the Rondebosch 1st XI embarked on a much-needed tour of the UK, accompanied by a young composite team, who were all part of the long-term vision. Looking back one can clearly see that the outcome was indeed instrumental to the current success of Bosch cricket. Through a valiant fund-raising effort and contributions by parents, enough money was raised for the group to go – an effort that would not go unrewarded. This tour proved to be of astronomical importance for the players to finally see that they are amongst the top players in their respective age groups, internationally. Dalrymple believes: “The tour finally broke all mental barriers for the players and a true belief and proof of their ability was born. The tour also signified the start of a Bosch cricket family as it was not two teams who returned from the UK, but rather one unified cricket family who went on to put Bosch cricket back on the map in all formats of the game.”

THE 2012 TRENDSETTERS

The 2012 season, dating back to the start of January, has truly been a formidable one for Bosch. Significant achievements include reaching the final of the Western Cape region of the national 20/20 knockout competition where they were knocked out by eventual winners, Paarl Boys’ High. Furthermore, bowling arch-rival Bishops out for a humiliating total of 27 runs and going on to achieve a record number of provincial selections into the various age group teams (19 boys) is an obvious indication of the success that the school has had. This is a significant statistic, if one considers that merely five years ago (in 2007), there was only one provincial player selected. They have been undefeated to all rival boys’ schools in declaration cricket dating back to November 2010.

Peter Harold, current professional coach at Bosch, commented as follows: “I think it’s the fact that we try to play positive cricket every time we step on the field. So the intention is trying to ‘win every time’ rather than ‘trying not to lose’ as other teams sometimes do”.

The most impressive feat, however, is that in the early part of the season the 1st team bowled all three of their southern suburbs boys’ schools rivals out for a combined total of less than 200 runs.

In addition, the conspicuous arrival of talented youngsters Murray Commins and Dayyaan Galiem on to the 1st team scene bodes well for the future of Bosch cricket.

Key performers of the current team include WP U19 cricketer Zubayr Hamza who averaged 40 with the bat in the first term of 2012, Alex Mather who took well over 30 wickets despite not playing all of the matches and newcomer Dayyaan Galiem who notched up 21 wickets at an average of 16.

Rob Dalrymple further elaborates on his coaching methods by saying that he encourages players to follow the suggested game plans and think about their own game as independent cricketers. He noticed a significant improvement in performance when the teams started playing more regularly: “Before I came we played roughly 24 games a year and we are now playing a much denser schedule of close to 50 games in a season.”

THE FUTURE – THE SKY IS THE LIMIT

“Our aim going forward is to be consistently regarded as one of the top five cricket schools in the country” said Dalrymple.: “We aim to further improve our cricket by hopefully obtaining an indoor facility sometime soon.

>> CONQUERORS OF THE CAPE

Whether you are 60 or 16, you need your knees. If they are old and worn out, then you need to maintain and preserve them, if they are young and still growing, you need to treat them well so that they last.

The knee is the largest joint in the body, and it is also one of the most complex joints. The fact that you use your knees so much means that they are vulnerable to injury, and because there are so many components making up the knee joint means that many different things can go wrong.

If you look at the average high school knee, male or female, there is a lot going on. The bones that make up the knee joint- the femur and the tibia are growing, so the growth plates haven’t fused yet, the muscles are tight and strung out because they don’t grow as quick as the bones, and these things make your knee joint even more vulnerable.

I’m not saying rap yourself in cotton wool and hide in the school library. Exercise is good, and interacting with

others (team sport) is good. But as always, there will always need to be a balance in your life. Too much exercise/training/sport and your body will break down. Rest (not only sleep), is important for your body’s recovery and development.

So where does it usually go wrong?

Probably top of the list is “too much, too fast, too soon”.

Your school wants you to run a 5km or 10km fun race? Well yes, you are young and your heart and lungs can do that distance without training, but it may be a different story for your knees. Your knees, and for that matter, your whole body is quite resilient, and it will adapt to the stresses that you put it under, if you give it enough time to adapt, adjust and get stronger. This rule works for things like running and jumping activities. Start off slow and let your body get used it.

Around the knee joint itself, as I touched on before, the bones in your leg grow first, and the muscles grow second. So what ends up happening is that you get a knee that looks long and skinny, with the muscles around the knee tight and weak. So the first thing you need to do is to make sure that you are doing enough stretching of the muscles in the front and back of the thigh (your quadriceps and hamstrings). This will take away some of the stress on the knee joint itself. The next step is to look at strengthening the muscles around the joint, as this will help protect it. And I’m not talking about hitting the gym, you can do some simple exercises at home which will protect the joint as well as prepare it for all the running and jumping to come.

The next area of concern is technique. A lot of sports and activities involve running and changing direction, and one component where a lot of people get caught out is turning on a fixed foot. What I mean by this is when you turn or change direction while your foot is planted flat on the ground with your weight going through your heel. This

turns your knee into a grinder and puts a lot of pressure on the cartilage inside the knee joint. You need to be light on your feet and keep your weight on the front of your foot so that you can react and change direction smoother and faster.

The second part of technique is landing. If you jump and land with your knees locked straight, all the weight and force is taken up by the two bone ends and the cartilage inside the knee joint- not a good idea. If you land on your toes with your knees slightly bent, the impact is taken up by the muscles and tendons around the knee and the ankle- better, but still a lot of strain on the knees. The best way to land however is by touching down with your heels first and then bending the knees and hips as you land. Going into this squat position when landing means that the impact force goes through your hip and glutes/bum muscles, and they are a lot stronger than the muscles around your knees.

This technique may be tricky at first, but the key is to land softly and quietly, taking up the impact force in the squat. This makes it a lot safer, but also gives you the potential to explode up again or into another direction, which is often an essential part of sports.

For more information on stretches or knee exercises please feel free to contact me or your local physio or biokineticist.

Jason HiemstraPHYSIOTHERAPIST

You Need Knees