Netball Rules Guide Posted on 25th July 201628th March 2019 by Peter Edwards Contents Go Mammoth Netball League Policies Netball Rules Update – September 2016 Full Netball Rules GO MAMMOTH NETBALL LEAGUE POLICIES 1) UMPIRES The umpire has complete control of the game and their decision is final. When rules of the game are broken the penalties awarded by the umpire are free pass, penalty pass (or penalty pass or shot), throw in, toss up. 2) JEWELLERY & NAILS Any jewellery must be removed before stepping on court and nails must be filed / cut short to ensure safety for all players. Any player who refuses to file/cut their nails or to remove items of jewellery will not be allowed to play in the game. Only specific Netball gloves are allowed for medical reasons. 3) STANDINGS & PLAYOFFS Each week the updated standings will be updated to reflect the latest set of results. All eligible teams make the playoffs (teams that have not abused any policies are eligible) in their 8th week. In certain situations teams at or near the bottom of the standings may not advance to the playoffs. Check with GO MAMMOTH league coordinator to see if this applies to your league. Playoffs are single elimination. Ringers may not be used in play offs/finals unless expressly allowed by the opposing captain. In the event that the match is drawn in a play-off or final the game will be decided by next score wins. Which team starts with the centre pass will be decided by a coin flip. The game will continue until a goal is scored. 4) SEEDING Teams are seeded according to winning percentage and strength of schedule. Teams may be dropped from their regular season level based on the above criteria. Teams may be moved to a higher division during the playoffs only if permission is granted. Skill levels may be divided into separate divisions based upon size of level. Speed scoring rules still apply during the playoffs. In cases where several cancellations have occurred during the season, teams may be required to play on a different night of the week. (Example: Thursday semi-finals may be played on Thursday and finals held on Friday.) 5) FORFEITS If a team does not have a full squad (minimum number of original players required according to the rules, (5) at the designated start time a goal a minute will be given against them. At ten minutes after the start time the match is forfeited (per staff and opposing team’s captain request). In this situation we will always try and get some sort of game going for the remainder of the time. Any questions regarding policies, rules, or eligibility must be addressed before the start of the match. 6) PUNCTUALITY Games must start exactly at the designated start time. Teams that arrive late will be penalised by a goal a minute against them until they have the required amount of players to legally play. Lateness will also result in shorter netball games for both teams. 7) SPORTSMANSHIP The idea of Go Mammoth is to have fun. We hope that all participants keep that in mind when becoming involved. Although the games may become intense, you still can be competitive while maintaining good sportsmanship. With this said, any behavior deemed unacceptable by staff may result in suspension and/or ejection from a game or the league. 8) STAFF To coordinate and run the league, our refs and/or staff will be available at all times to help the league run as smoothly as possible. If you have questions regarding schedules, policies, rule interpretations, directions to the bar, etc. please ask. 9) MIXED NETBALL Only three men are allowed on court at any one time. When on court playing the three men have to be in separate thirds of the court, position wise. This means that one man plays in the shooting or attacking positions of either Goal Attack (GA) or Goal Shooter (GS). One man plays in the mid-court positions of either Centre (C), Wing Attack (WA) or Wing Defence (WD) and one man in the defending positions of either Goal Defence (GD) or Goal Keeper (GK). 10) RESPECT Go Mammoth have a responsibility to promote fun and high standards of behaviour in the game and this relies on players also. Play your part, have fun, enjoy yourselves and observe the GO Mammoth social code of conduct for players at all times. As an awesome GO Mammoth member, on and off the court, I will: * Always listen to/respect the umpires decision * Adhere to the rules of the game * Promote fair play and behave within the spirit of the rules of the game. * Never bully or engage in offensive, insulting or abusive language, public criticism or poor behaviour towards anyone, player or umpire * Speak to team-mates, the opposition and the umpires with respect * Ask my team captain (if necessary) to speak with the umpire/s in the breaks if I have a problem relating to the game, not on court * Remember we all make mistakes * Have a great game of social and fun netball NETBALL RULES UPDATE – SEPTEMBER 2016 England Netball – the sport’s national governing body, brought a series of new rules into effect in September 2016 to make the game faster and more exciting. Here are the main changes. 1) TAKING A THROW IN The player taking the throw in must have at least one foot within 15cm (6 inches) of the line. Previously the player must have placed one or both feet immediately behind the line. 2) DEFENDING A SHOT AT GOAL A defender may not deflect a shot at goal on its downward path towards the ring (this includes touching the ball up through the net. This is a new rule addition as previously this wasn’t specifically covered. 3) CENTRE PASS The Centre must have at least one foot wholly within the centre circle before the pass is taken. This rule has been relaxed slightly as previously the Centre would have been penalised if any part of their foot was on the ground outside of the centre circle as the pass was being played. 4) PENALTY PASS Once a player taking a penalty pass is in the correct position, the player may choose to either play the ball immediately or wait for the infringer to stand out of play. Previously the player taking a penalty pass had to wait until the infringer was standing out of play. A player who did not wait until the penalty was “set” was penalised. 5) SHORT PASS When a player passes the ball there must be sufficient space for an opposing player on the court to be able to intercept the ball as it moves from the hands of the thrower to the hands of the receiver. 6) DELAYING PLAY Delaying play (either accidentally or deliberately) is considered foul play – in some cases it could affect the outcome of the match. A penalty pass is awarded and the sanction is advanced. 7) CONTACT/CONTEST Players may come into physical contact with each other as long as they’re striving to claim the ball. If they do not interfere with each other’s play or use their bodies to gain an unfair advantage over their opponent, it’s deemed a fair contest and play continues. 8) GOAL SCORED/BALL OUT OF COURT The umpire will now signal that a goal has been scored by raising one arm vertically. The umpire will no longer blow their whistle when a goal has been scored or the ball has gone out of court. MAIN NETBALL RULES 1) PLAYING TIME A game consists of 4 x 8 minute quarters with a longer interval at half time for team talks and water breaks. A netball team consists of up to 12 players with 7 players allowed on court at any one time. A team may take the court with a minimum of 5 players. Netball Court showing starting positions for a centre pass 2) POSITIONS & RESPONSIBILITIES Red team position: Goal Shooter (GS) Court Area: 1 & 2 Responsibility: To score goals and to work in and around the circle with your Goal Attack Red team position: Goal Attack (GA) Court Area: 1,2 & 3 Responsibility: To feed and work with your Goal Shooter and to score goals. Red team position: Wing Attack (WA) Court Area: 2 & 3 Responsibility: To feed your circle players giving them shooting opportunities. Red team position: Centre (C) Court Area: 2, 3 & 4 Responsibility: To take the Centre Pass and to be the link between your defence and the attack. Red team position: Wing Defence (W) Court Area: 3 & 4 Responsibility: To look for interceptions and to prevent the opposing Wing Attack from feeding players in your goal circle. Red team position: Goal Defence (GD) Court Area: 3, 4 & 5 Responsibility: To win the ball and reduce the effectiveness of the opposing Goal Attack Red team position: Goal Keeper (GK) Court Area: 4 & 5 To work with your Goal Defence and to prevent the opposing Goal Shooter from scoring goals 3) CENTRE PASS Before the whistle all players must start in the goal thirds except the two Centres. The Centre with the ball must be wholly within the Centre Circle and must obey the footwork rule after the whistle has been blown. The Centre must have at least one foot wholly within the centre circle before the pass is taken. The opposing Centre stands anywhere within the Centre third and is free to move. After the whistle the Centre pass must be caught or touched by a player standing in or landing wholly within the Centre third. 4) SCORING A GOAL Only a Goal Shooter or Goal Attack can score – from any point within the goal circle (including the lines bounding the goal circle) when the ball is received in order to shoot for goal. A goal is scored when the ball passes over and completely through the goal ring. If a defending player deflects a shot for goal and the ball then passes above and completely through the goal ring, a goal is scored. If the whistle to end play or to hold time is blown before the ball has passed completely through the ring no goal is scored. If a player other than Goal Shooter or Goal Attack throws or bats the ball through the ring no goal is scored and play continues. 5) MINOR INFRINGEMENTS – FREE PASS Breaking the following rules will result in a free pass being awarded to the opposing team. When a free pass is awarded to a team it may be taken by any player from that team allowed in that area, as soon as they are in position. (A player may not shoot from a free pass in the goal circle). a) OFFSIDE When a player (with our without the ball) moves into an area of the court that their position does not permit them to play in. For example, the Wing Defence can play in their defensive third and centre third, but not in the attacking third. If two opposing players enter an offside area simultaneously: (a) If neither player makes any contact with the ball they are not penalised and play continues. (b) If either player catches or touches the ball while standing in the offside area, or immediately before or after landing in the offside area, a toss up up is taken between the two players in their own area of play. b) CENTRE PASS INFRINGEMENT A player can’t move into the centre third before the whistle is blown for the Centre pass. c) PLAYING THE BALL A player who has caught the ball shall play it or shoot for goal within three seconds. A player may bounce or bat the ball once to gain control. Once released, the ball must next be touched by another player. A player on the ground must stand up before playing ball. d) PASSING DISTANCE At the moment the ball is passed there must be room for a third player between hands of thrower and catcher. When a player passes the ball there must be sufficient space for an opposing player on the court to be able to intercept the ball as it moves from the hands of the thrower to the hands of the receiver. e) PASS TRAVELS OVER A THIRD Ball may not be thrown over a complete third without being touched or caught by a player wholly within that third. f) FOOTWORK Having caught the ball, a player may land or stand on: * One foot – while the landing foot remains grounded, the second foot may be moved anywhere any number of times, pivoting on the landing foot if desired. Once the landing foot is lifted, it must not be re-grounded until the ball is released. * Two feet (simultaneously) – once one foot is moved, the other is considered to be the landing foot, as above. Hopping or dragging the landing foot is not allowed. g) DEFENDING A SHOT AT GOAL A defending player must not cause the goalpost to move so as to interfere with a shot at goal and cause it to miss. Defending players cannot deflect a ball on its downward flight towards the ring, including touching the ball up through the net. 6) MAJOR INFRINGEMENTS- PENALTY PASS/SHOT WHAT IS A PENALTY PASS/SHOT? (PENALTY PASS (PENALTY SHOT if in the goal circle) is awarded where the infringement occurred. The offending player must stand out of play beside the thrower until the pass or shot has been taken. Any opposing player allowed in that area may take the penalty. Once a player taking a penalty pass is in the correct position, the player may choose to either play the ball immediately or wait for the infringer to stand out of play. – Breaking the following rules will result in a PENALTY PASS or PENALTY SHOT being awarded to the opposing team. a) OBSTRUCTION Player with ball – the nearer foot of the defender must be 0.9m (3ft) feet from the landing foot of the player with the ball, or the spot where the first foot had landed if one has been lifted. The defender may jump to intercept or defend the ball from this 0.9m (3ft) feet distance. Player without ball – the defender may be close, but not touching, providing that no effort is made to intercept or defend the ball and there is no interference with the opponents throwing or shooting action. Arms must be in a natural position, not outstretched, and no other part of the body or legs may be used to hamper an opponent. Intimidation: of any kind, is classed as an obstruction. A standing player is not compelled to move to allow an opponent a free run, but dangerous play must be discouraged, e.g. moving into the landing space of a player already in the air or stepping late into the path of a moving player. b) CONTACT Players may come into physical contact with each other as long as they’re striving to claim the ball. If they do not interfere with each other’s play or use their bodies to gain an unfair advantage over their opponent, it’s deemed a fair contest and play continues. However no player may contact an opponent, either accidentally or deliberately, in such a way that interferes with the play of that opponent or causes contact to occur. c) DELAYING PLAY Delaying play (either accidentally or deliberately) is considered foul play. An umpire will award penalty pass if this occurs. d) ILLEGAL DEFENCE OF A SHOT A defending player may not cause the goalpost to move so as to interfere with a shot at goal and cause it to miss or deflect a ball on its downward flight towards the ring, including touching the ball up through the net. Both infringements will result in a penalty pass. 7) OUT OF COURT – THROW-IN A throw-in is awarded to the opposing team of the player who last had contact with the ball or who received the ball whilst in contact with anything outside the court. Ball is out of court when it contacts anything outside the court area (except the goalpost). The ball is returned into play by a throw-in taken from a point outside the court where the ball crossed the line. The player stands with foot close to the line, and the ball must be thrown onto the court within three seconds. 8) TOSS UP This is administered for all simultaneous infringements. The two players stand facing each other at their own shooting ends with hands by their sides and the umpire flicks the ball upwards not more than 600mm (2ft) in the air as the whistle is blown. Want to play netball with Go Mammoth? North East – Play Netball In Leeds | Play Netball In Sheffield North West – Netball In Liverpool | Netball In Manchester Scotland – Netball In Edinburgh | Netball In Glasgow South – Play Netball In Oxford | Play Netball In Portsmouth | Play Netball In Reading | Play Netball In Southampton South East – Play Netball In Brighton South West – Play Netball In Bath | Play Netball In Bristol Wales – Play Netball In Cardiff
Finding Your Netball Position Posted on 25th July 201628th April 2017 by Peter Edwards Well if you’re signing up for our recreational league, this little guide is for you. This applies to netball London and all other regions. Remember, in our recreational league, fitness levels and experience aren’t as important as team spirit, fitness and morale (perhaps followed by a cheeky gin & tonic after the game!). DEFENDING POSITIONS Goalkeeper Goalkeepers are often taller and slightly more physical players, who are prepared to aggressively protect their goal post! They have to stay alert so they can collect rebounds off the post and intercept passes, therefore having fast reactions is often vital. It is important for the Goalkeeper to be aware of what is happening out in front of them. This will allow them to read the attacking team’s movements and anticipate any interceptions, creating turnovers. Goal Defence The Goal Defence works closely with the goal keeper, they must support each other. GD players must have good skills of anticipation so they can block passes and get the ball out to their own attacking players. If you can read the game well, spot opposition passes before they’re played and are alert to ball interceptions, this position is for you. The GD has more available space on court to play the ball than the GK, so should have decent stamina. As well as defending, they also need the skills of an attacker. The GD must initiate the attack by successfully getting the ball out of the defensive third, and assist the team in moving the ball down the court. Wing Defence As well as getting the ball forward, players in the Wing Defence position have to mark their opposing wing attack. The wing defence must be focused on the attacking opponents game play and good at controlling the ball. They should be ready at all times to pick up any tips or interceptions created by the circle defenders as well as playing a supporting backup role for the attackers down court. Check out our defence training drill below: MID-COURT & ATTACKING POSITIONS Centre The Centre is the engine of the team and they have to be quick thinking and creative with their play. Centre players manipulate how the game is played, regarding spacing, speed and structure. Centre players are normally the swiftest and fastest on the court, meaning they are quite often among the smallest players on the team with a lower centre of gravity. They usually receive the most passes than any other players on court and often receive low quick passes which makes it challenging for the taller defending players to get low and catch or intercept the ball. Wing Attack The Wing Attack is the Centre’s wing man! They must have a solid passing game and ball collecting skills. The WA is often the first person to receive the ball after the centre pass so needs to be quick off their feet from a stand still position. Speed is highly important for a Wing Attack as quick reactions are needed to receive the initial pass from the Centre is essential, as the Wing Attack needs to beat the opposing Wing Defence off the mark so the ball is not turned over. A Wing Attack needs the ability to open up space on the court so this position suits agile, speedy players. SHOOTING POSITIONS Goal Shooter The goal shooter must have precise and direct shooting skills from a variety of positions within the circle. Once the ball is inside the circle, the GS must work hard to secure a goal. They must also be able to react quickly, dealing with quick passes into the circle and alert to claim rebounds if one of the shooters are to miss. Goal shooters seem to have the steadiest hands on the court and are often among the taller players. Goal shooters are often calm individuals that do not succumb to pressure as at many points in the game; all eyes are on you! Goal Attack The goal attack must have both strong shooting abilities and strong post approach play. The goal attacks main duty is to work with the Wing Attack and Centre to bring the ball closer to the post and if possible to the Goal Shooter. Their passing must be quick and direct to give the shooter the best opportunity to score before the defenders have caught up. They must also be able to read the two circle defenders and plan the best route into the circle. As well as this, they must have extremely quick reactions to ensure they have a second shot on goal if there are any rebounds. The GA is often a taller, slightly more agile player with high stamina, yet technically skilled. Check out our “how to shoot” video below: POSITION RESPONSIBILITIES ON THE COURT Red team position: Goal Shooter (GS) Court Area: 1 & 2 Responsibility: To score goals and to work in and around the circle with your Goal Attack Red team position: Goal Attack (GA) Court Area: 1,2 & 3 Responsibility: To feed and work with your Goal Shooter and to score goals. Red team position: Wing Attack (WA) Court Area: 2 & 3 Responsibility: To feed your circle players giving them shooting opportunities. Red team position: Centre (C) Court Area: 2, 3 & 4 Responsibility: To take the Centre Pass and to be the link between your defence and the attack. Red team position: Wing Defence (W) Court Area: 3 & 4 Responsibility: To look for interceptions and to prevent the opposing Wing Attack from feeding players in your goal circle. Red team position: Goal Defence (GD) Court Area: 3, 4 & 5 Responsibility: To win the ball and reduce the effectiveness of the opposing Goal Attack Red team position: Goal Keeper (GK) Court Area: 4 & 5 To work with your Goal Defence and to prevent the opposing Goal Shooter from scoring goals — So you’ve found your position and you’ve brushed up on the rules of netball. Are you ready to play? Cool! Find a league in your area below: Play Netball In London North East – Play Netball In Leeds | Play Netball In Sheffield North West – Netball In Liverpool | Netball In Manchester Scotland – Netball In Edinburgh | Netball In Glasgow South – Play Netball In Oxford | Play Netball In Portsmouth | Play Netball In Reading | Play Netball In Southampton South East – Play Netball In Brighton South West – Play Netball In Bath | Play Netball In Bristol Wales – Play Netball In Cardiff
Which Netball League Level Is Right For Me? Posted on 25th July 20167th September 2018 by Peter Edwards BEGINNER LEVEL Are you a netball newbie? Want to learn the basics rather than playing competitive matches? Our Beginner league will: Introduce or re-introduce you to the rules of the game Help you develop your netball skills Improve your general fitness making you more match-ready Increase your tactical awareness Develop awareness, positioning and co-operation within your team What to expect each week: You’ll spend 20 minutes learning various netball drills, improving your all-round ability in the sport You’ll spend 20 minutes putting your newly learnt skills to the test in a casual, friendly match RECREATIONAL LEVEL You can’t go wrong with our recreational league : ) They’re for you if: You’re looking to have fun and get fit, but you won’t loose sleep if you lose the game! You haven’t played Netball in a while (e.g. since school) or you’re new to the sport You want the emphasis to be on ‘fun’ rather than ‘mega-competitive’. You’re a group of friends/colleagues entering a netball team for the first time, wanting to find your footing and put your team on the map. INTERMEDIATE LEVEL The temperature in the Intermediate level heats up a bit more compared to the Recreational tier. Participants have a solid grasp of the rules, and want to step things up a touch. Once you’ve played a few seasons at the Recreational level this is a natural step if you’re looking for that extra challenge More experienced teams often can enter comfortably at this level Depending how long since you played, if you played at 1st team at school or 1st-2nd at university you should be ready to dive straight into an int league. COMPETITIVE LEVEL Aimed at the strong club players wanting to play rather than train in tough mid-week fixtures. Players will have played at least at an intermediate level recently and are consistently winning matches or being highly placed in GO Mammoth leagues. Players wanting to reach for a greater competitive edge in their match-play. If its a higher level of competition you are looking for this is the league for you! Trustpilot Finding your position So hopefully you know what Go Mammoth netball league is right for you – but do you know what position you should be playing at? Check out our netball positions guide. Ready to play? Select your region below London – Play Netball in London North East – Play Netball In Leeds | Play Netball In Sheffield North West – Netball In Liverpool | Netball In Manchester Scotland – Netball In Edinburgh | Netball In Glasgow South – Play Netball In Oxford | Play Netball In Portsmouth | Play Netball In Reading | Play Netball In Southampton South East – Play Netball In Brighton South West – Play Netball In Bath | Play Netball In Bristol Wales – Play Netball In Cardiff
Uniquely European – GO Mammoth, GO Anywhere. Posted on 26th October 201526th October 2015 by gomammoth In our incredibly large small world, traveling is one of the best things you can do for yourself. You’ll meet new people, see places your wildest dreams couldn’t even imagine, interact with locals whose culture and language differ from your own, and learn a whole lot more about yourself and the world we live in than you would spending another weekend at home. To bring a little personal background into my opinion on travel in Europe, to start with, I’m an American. Insert all your American stereotypes here [ ] (but not really because stereotypes aren’t iron clad). As an American, I am incredibly jealous of your European-ness for many reasons, one of which is your vicinity to everything European and all the different countries, languages, and cultures that it embodies. While the United States is a large and diverse country, it comes nowhere close to the amount of history, culture, and diversity you find in Europe. Nor is it as affordable to travel short or long distances like it is in Europe. If I want to take an hour-long flight over to the next state at home, I could spend a couple hundred dollars, whereas flights from London to many major European cities can be found for less than £100 return! It’s incredible. You’ve got affordable airlines that make travel affordable for anyone. With all the resources available to you in Europe, why not take advantage of them? Get out of the country and gain some perspective – and have fun! GO Mammoth has already established itself as a successful sports, fitness, and events company that specializes in group activities for young professional Brits, and now it’s expanding its services to provide group travel opportunities that go beyond the usual sight seeing tours. What GO Mammoth offers are hosted getaways that give you a chance to be bold and have some unique adventures that fit your budget! I get that work, friends, and whatever obligations you may have can make your schedule seem too overwhelming to leave and travel, but those obligations will still be there next week, so why not get away from them (far away) for a week or even just a weekend and collect some new experiences. You can even bring your friends along with you because GO Mammoth is all about enhancing friendships, both old and new. So take advantage of your enviable European-ness and explore this great continent! See GO Mammoth’s upcoming UK & European group trips
Hello world! Posted on 12th October 2015 by gomammoth Welcome to WordPress. This is your first post. Edit or delete it, then start writing!
Uniquely European – GO Mammoth, GO Anywhere. Posted on 7th August 2015 by A Foreigner’s Perspective on European Travel In our incredibly large small world, traveling is one of the best things you can do for yourself. You’ll meet new people, see places your wildest dreams couldn’t even imagine, interact with locals whose culture and language differ from your own, and learn a whole lot more about yourself and the world we live in than you would spending another weekend at home. To bring a little personal background into my opinion on travel in Europe, to start with, I’m an American. Insert all your American stereotypes here [ ] (but not really because stereotypes aren’t iron clad). As an American, I am incredibly jealous of your European-ness for many reasons, one of which is your vicinity to everything European and all the different countries, languages, and cultures that it embodies. While the United States is a large and diverse country, it comes nowhere close to the amount of history, culture, and diversity you find in Europe. Nor is it as affordable to travel short or long distances like it is in Europe. If I want to take an hour-long flight over to the next state at home, I could spend a couple hundred dollars, whereas flights from London to many major European cities can be found for less than £100 return! It’s incredible. You’ve got affordable airlines that make travel affordable for anyone. With all the resources available to you in Europe, why not take advantage of them? Get out of the country and gain some perspective – and have fun! GO Mammoth has already established itself as a successful sports, fitness, and events company that specializes in group activities for young professional Brits, and now it’s expanding its services to provide group travel opportunities that go beyond the usual sight seeing tours. What GO Mammoth offers are hosted getaways that give you a chance to be bold and have some unique adventures that fit your budget! I get that work, friends, and whatever obligations you may have can make your schedule seem too overwhelming to leave and travel, but those obligations will still be there next week, so why not get away from them (far away) for a week or even just a weekend and collect some new experiences. You can even bring your friends along with you because GO Mammoth is all about enhancing friendships, both old and new. So take advantage of your enviable European-ness and explore this great continent! See GO Mammoth’s upcoming UK & European group trips
Womens weight workout that works Posted on 14th December 2014 by Whenever anyone ever mentioned weight training to me I always shrugged it off. I felt running, or playing Netball on a regular basis was always my most effective workout. I still feel that they are my best cardio workouts, but now realise I may have been missing a toning trick or two by ignoring resistance training and not doing weights alongside cardio. I have recently started doing a routine that I find very effective. It focuses on your stomach muscles as well as toning your arms. It is a very easy routine to do at the gym or at home, and shouldn’t take longer than 15 mins so you can never have an excuse not to fit it in. All you need is a bit of space and a barbell of 10-15kg depending on your experience and strength. I would advise doing 3 sets of each workout. I’d also recommend doing this workout with a partner – whilst one person is working with a barbell, the other one can focus on the core. You then have a non-stop workout that raises your heart rate, and you can just switch workouts with your partner each set, giving the muscle groups a rest in between. Workout 1 – Arms & Legs Exercise 1 – Bent-over rows With feet pointing forwards and at shoulder width apart, hold your bar with your palms facing you. Lean forwards at a 45 degree angle, and whilst facing forwards and keeping your back straight, bend your knees being careful not to let them in front of the toes. Now slowly bring the barbell straight up to your lower chest bending your elbows up to your side. Pause briefly and lower it slowly back down. Do this for 12-15 reps. Exercise 2 – Shoulder press Pick up the barbell and lift it to your shoulders, palms facing away. Slowly push the barbell towards the ceiling until your arms are fully extended. Next lower the bar down until it is level with your chin. Repeat this for 12-15 reps. Exercise 3 – Weighted squats With feet shoulder width apart, bring the barbell behind your head and rest it on your shoulders with your hands evenly spread either side of your head. Keeping your knees behind your toes, begin to squat down until your bum is level with your knees. Keep the head and chest facing forward and weight in the heels throughout the entire movement. Repeat 12-15 times Exercise 4 – Bicep Curls Hold the barbell in front of you, palms facing you. Keeping your elbows locked in to your side and back straight, bend the arms lifting the bar up to your shoulders, then slowly lower back down. Repeat for 12-15 reps. Workout 2 – Core Exercise 5 – Crunches Lie on your back and bend your knees to 90 degrees keeping your feet flat on the floor. Place your hands on your thighs. Curl your body up off the floor, one vertebrae at a time using your core, sliding your hands up to your knees. Exhale on the way up, inhale as you lower. Repeat 30-50 times. Exercise 6 – Plank Lie on your front. Raise yourself up onto your forearms and toes, keeping your back parallel to the floor. Hold for 30 secs – 1 minute Exercise 7 – Stomach Pulses Lie on your back and put your legs up in the air. Preferably you would keep them straight, but bend them slightly if it feels more comfortable. Ensure your lower back is glued to the floor at all times. Point your arms in the air in line with your legs. Next lift your head and upperback up with your core and pulse towards your feet. Do 20 pulses to the middle, and then 20 to the left, and then 20 to the right. Exercise 8 – Crunch balance Sit down on the floor with your legs out but bent. Lean backwards slightly until you can comfortably lift your feet up off the ground. You should now be balancing on your bum. Keep your core muscles tight, and hold the position for 30secs to a minute. This routine really is worth a try if you are new to weight circuits. It’s challenging but not too intense, and you definitely start to notice a difference to your arms and core in a short space of time if you are continuing with your netball and other regular cardiovascular exercise. Feel free to comment below if you have any other womens weight workouts that work?
Top 10 American Sports Movies of All Time | GO Mammoth Posted on 5th September 2014 by Looking for an old-school film? We have put together a list of what we feel are some of the best American sports movies of all time. Has your favourite made the cut? Let us know your favourite ever films in the comment box below… 10. Mighty Ducks Released October 2nd, 1992 Take your pick from this trilogy, and you won’t be disappointed. Kids or no kids these films are filled with laughs for all ages. A pee-wee hockey team of underdogs is placed with a new coach Gordon Bombay (Emilio Estevez) who is still not over his own past shortcomings years ago in his pee-wee career. Inspired by an embarrassing lose to his former coach, Gordon Bombay leads the Ducks on the most unlikely ride to the top of pee-wee hockey and more. The film franchise was so successful that in 1993 Walt Disney founded a NHL team in Anaheim named after the Mighty Ducks. 9. Coach Carter Released January 14th, 2005 One time Richmond High School basketball star Ken Carter (Samuel L. Jackson) returns to his alma mater with plans on coaching his team about much more than just the game of basketball. Coach Carter sees a talented team, but he also sees a group of young men that must learn that self respect, and being stars in the classroom is just as important as being a star on the basketball court. Staying true to his beliefs Coach Carter refuses to change even when the entire town turns against him because he knows he is helping improve his players as people while also making a possible run at the state championship. 8. Major League Released, April 7th, 1989 Living in Cleveland and desperately trying to move her baseball team to Miami for her own personal pleasure, Cleveland Indians owner Rachel Phelps (Margaret Whitton) does whatever she can to lower the season attendance by under 800,000 to guarantee her teams relocation. Phelps orders the team manager to put together the worst team possible, but her plan backfires. Lead by star pitcher Ricky Vaughn (Charlie Sheen) this group of misfits attempts to pull off an unlikely miracle, and keep the Indians in Cleveland in one of the best comedies of all-time. 7. Friday Night Lights Released October 8th, 2004 High School football in Texas is more that just a game, and this 2004 film based on a true story depicts just what it’s like to be a player on one of these teams. The Permain High School Panthers are in Odessa County an oil town that has to deal with a decline in the oil business. All the city has is their High School football team which has the best winning record in the state to bring them together at their 20,000 capacity stadium every Friday night in the fall. The team themselves are pegged as a favorite to win the state championship, which brings a pressure on the players that they have never experienced in their lives. 6. Space Jam Released November 15th, 1996 What happens when you combine the best basketball player of all time and the best cartoon character of all time? Movie gold. Michael Jordan plays himself in the film as a retired basketball player now trying to become a baseball player. While in the animated world Bugs Bunny and the Loony Tunes gang are kidnapped by a group of Aliens called the Nerdlucks. The Nerdlucks believe that an appearance of Bugs Bunny will improve attendance at their amusement park. Bugs strikes a deal with the Nerdlucks to play a basketball game for the Loony Tunes freedom. When the Nerdlucks steal the talent of NBA stars to become Monstars, Bugs convinces Michael Jordan to return to the court for a game of basketball unlike any other. 5. Hoosiers Released, November 14th, 1986 Set in the 1950s Hoosiers tells the story of former college basketball coach Norman Dale (Gene Hackman) who becomes the coach of a high school basketball team in a rural town in Indiana. Fearing being rejected by the city, coach Dale inspires the team to a run at the state championship. 4. Rocky Released November 21st, 1976 America loves an underdog, and there are hardly any movie characters that fit this mold more than Rocky Balboa. Played by Sylvester Stallone, Rocky a one time promising boxer is on the brink of falling into non-existence when he receives the chance of a lifetime from Apollo Creed (Carl Weathers) the biggest boxer at the time to fight him in a July the 4th bout. Rocky renewing broken ties with his former trainer Mickey (Burgess Meredith), begins training for the fight everyone believes he has no chance of winning. 3. Remember the Titans Released September 23rd, 2000 In 1971, 3 high schools in Virginia (2 white, 1 African–American) are forced to combine their students and faculty. In a movie filled with plots much larger than winning a State title, coach Herman Boone (Denzel Washington) the newly appointed head coach must learn to get along with the former head coach, now Boone’s assistant Bill Yoast (Will Patton), and also turn a team with two different races that don’t trust one another into a family. 2. Miracle Released February 6th, 2004 Based on a true story of the 1980 US Men’s Olympic hockey team, Coach Herb Brooks (Kurt Russell) must put together a team of unknown college kids to go up against the worlds best teams. Corresponding at the same time as the Cold War, tensions between the USSR and USA are at boiling point win the unbeatable USSR hockey team faces Herb Brooks’ USA team in the tournament in this most of patriotic of films, and brings up the question, do you believe in miracles? 1. Sandlot Released April 1st, 1993 When Scotty Smalls (Tom Guiry) moves into a new town he hopes to make friends by playing baseball with kids in the neighborhood sandlot. The only problem is he has no idea how to play baseball. After being humiliated, Scotty comes back for a second shot to join the group of boys. Fortunately for him the group only has 8 kids, and they need 1 more to make a full team. Benny Rodriquez (Mike Vitar) gives Scotty a chance to be in the group, which leads to the wildest summer of any of their lives including the ultimate battle with “The Beast.”
Posted on 1st September 2014 by In our incredibly large small world, traveling is one of the best things you can do for yourself. You’ll meet new people, see places your wildest dreams couldn’t even imagine, interact with locals whose culture and language differ from your own, and learn a whole lot more about yourself and the world we live in than you would spending another weekend at home. To bring a little personal background into my opinion on travel in Europe, to start with, I’m an American. Insert all your American stereotypes here [ ] (but not really because stereotypes aren’t iron clad). As an American, I am incredibly jealous of your European-ness for many reasons, one of which is your vicinity to everything European and all the different countries, languages, and cultures that it embodies. While the United States is a large and diverse country, it comes nowhere close to the amount of history, culture, and diversity you find in Europe. Nor is it as affordable to travel short or long distances like it is in Europe. If I want to take an hour-long flight over to the next state at home, I could spend a couple hundred dollars, whereas flights from London to many major European cities can be found for less than £100 return! It’s incredible. You’ve got affordable airlines that make travel affordable for anyone. With all the resources available to you in Europe, why not take advantage of them? Get out of the country and gain some perspective – and have fun! GO Mammoth has already established itself as a successful sports, fitness, and events company that specializes in group activities for young professional Brits, and now it’s expanding its services to provide group travel opportunities that go beyond the usual sight seeing tours. What GO Mammoth offers are hosted getaways that give you a chance to be bold and have some unique adventures that fit your budget! I get that work, friends, and whatever obligations you may have can make your schedule seem too overwhelming to leave and travel, but those obligations will still be there next week, so why not get away from them (far away) for a week or even just a weekend and collect some new experiences. You can even bring your friends along with you because GO Mammoth is all about enhancing friendships, both old and new. So take advantage of your enviable European-ness and explore this great continent! See GO Mammoth’s upcoming UK & European group trips
GO Mammoth Monthly Awards | August 2014 Winners Posted on 29th August 2014 by Team of the Month The Mariners – Win x1 Bonus Point The Mariners are a competitive, yet friendly team. They have won 2 out of the 3 GM leagues they have played in, and are always willing to help out other teams…sometimes they will even play in all 3 games that evening. We have also been told that they have their team fancy dress already planned for our next Halloween social. Great effort girls!! Most Active Mammoth Member Charlotte Gallie – Win x1 Hoodie Netball, netball, netball. Currently playing in our Elephant & Castle, Oval and Clapham leagues this lady holds together many a team. Thanks for your commitment and enthusiasm towards one of our most loved sports! Mammoth Loyalty Award Clare Forsyth – Win x1 Hoodie Clare joined GO Mammoth back when we were starting out in 2010. In Summer 2012 she got involved in our Tufnell Park netball leagues and hasnt looked back since. Loving the loyalty Clare! Reps of the Month Rep of the Month – Chris Enoh Chris has been a really solid presence at both of our Brixton 5-aside leagues for the past 2 seasons and has a great relationship with the players. He’s also helped train up our new referees and is bossing it…like a boss. Chris has also recently started covering some of our Fit Camp’s and is a massive hit there too! Very impressed Chris! Best Newcomer – Sam Hallam Sam Hallam…launched our Fulham Hurlingham Park Fit Camp and is doing really well. The class has grown rapidly as Sam is absolutely smashing it. The members love her friendly, positive “you’re here to work” attitude. Keep up the hard work Sam, your members love you. Special Mention – Darrell Donaldson Darrell Donaldson is fairly new to GO Mammoth but he has certainly made an impact. With specific email requests from players for him to umpire their leagues, we think he is a keeper!Signed up for your September shifts Darrell? 😉 If you have won an award and need to claim your hoodie, please contact us in the office asap on 0207 381 6034 or e-mail us at hello@gomammoth.co.uk so we can arrange the delivery. Congratulations 🙂 Please add your comments, praise or feedback below.