Rachael Lynch

Hockeyworld Perth

Hockeyworld Bibra Lake is now open!! WA now has its very own Hockeyworld store and I have been lucky enough to be given the job of running it. Hockey is huge in WA with both the men’s and women’s Australian team based here and a strong club competition. There are a few different hockey stores in Perth but Hockeyworld is the first to exclusively offer the brands TK, Princess, BOP and the biggest range of OBO goalie gear.

A couple of months ago an opportunity arose for me to take over the set up and management of WA’s very own Hockeyworld. The shop consisted of a concrete floor and brick walls so knowing I had a big job ahead of me I decided to fly my mum over to help me get this off the ground. We worked tirelessly for two weeks arranging tradies, setting up phone and eftpos, buying office goods, hanging signs and lifting lots of very heavy items. Now I am no tradesman myself but always happy to give things a go and we learnt very quickly that everything you do yourself saves a lot of money. When packing to move back over to Perth this year my dad decided to put in a full tool kit for me with every size screw and all the items a renovator would ever need. Not knowing that the shop opportunity would come up I hesitantly accepted the gift thinking ‘when will I ever use this stuff given I live in a rental property’. Well, how wrong I was. This simple tool box of gear saved a lot of money and many a trip to Bunnings.

The space was previously an Auto shop so the clean up process was very extensive. Mum worked hard mopping, sweeping and dusting while I was off at hockey training. Once we got the slat walls up we were ready for our stock to come in for hanging. Luckily all our gear and brands are very colourful so the decorations took care of themselves. One very important item in a hockey store is the goal. Its very difficult to buy a stick without trying it first so we got some turf in and a portable goal so people can have a hit. I had to get some conveyor belt rubber for the backboard which was kindly donated by SF Gym in Osborne Park.

Once all of the stock arrived and was up on the shelves the place really come together. We had our grand opening on March 9th and the numbers that came through were great. My team mate and OBO sponsored keeper Ash Wells came to help and is now permanently working at the store.

We sell all the usual hockey items like sticks, shoes, shin guards, bags, clothing, balls, mouth guards and masks but specialise in OBO goalie gear. Myself and Ash have both been keepers for a long time so can help you choose the right gear for your level and also fit it correctly. Obo is by far the best gear on the market and our stick brands TK and Princess are certainly controlling the market in Europe.

Hockeyworld is located at number 62 Miguel rd Bibra Lake and will mostly be servicing the Hockey clubs down south. We currently sponsor the Rockingham Redbacks who are a fantastic club not far out of Perth.
Are opening hours are:
TUE 1-5
FRI 11-5
SAT 10-2
SUN 10-1

You can order gear by contacting me directly 0422425962 or hockeyworldwa@internode.on.net and I can have it sent anywhere in Australia. Or pop in and check out our great range for yourself.
Please help me spread the word by liking our facebook page Hockeyworld Australia or following on twitter @hockeyworldwa or @rachlynch27

Tour Update: Champions Challenge GOLD

The Hockeyroos have won GOLD at the Champions Challenge tournament in Ireland after beating the USA in the final 6-1. The tour was a very successful one for us. We came here to win and dominate the tournament but more than that, it was about playing well and putting all the skills and tactics together that we have been working on all year. This tournament was crucial for us! Our win here means qualification in the 2014 Champions Trophy and also a rise in our world ranking. Both of which have a huge impact on the future of the Hockeyroos.

The Champions Challenge started off well for us with 3 solid wins in the round games. Our game against India, who we play often, was a very strong game for us as we managed to put away 8 goals. Belgium and Wales are teams we don’t often face which means we have limited knowledge of how they play. Watching video and researching teams is a big part of our preparation and we are lucky to have access to hours and hours of game footage from games and tournaments all over the world. Every game we play is filmed and coded so we can view old games against certain opposition with the click of a button. Of course the main aim when approaching a match is to focus on our game plan but knowing your opponents does help a lot. I certainly have never played Wales during my career and not Belgium for a long time. European teams also bring a different set of skills. Belgium for example have a girl who can rip a slider better than anyone in the world. This is a powerful and very deceptive type of pass/shot. I was a victim to this slider in our first game against Belgium but luckily managed to save two before she got one passed. We comfortably won the game 4-1. Wales were our third opponent and certainly put up a good fight. It wasn’t until the last five minutes that we secured the win with two goals. Emily Hurtz played a stunning game scoring 3 of our 4 goal total. A hat trick in any sport at any level is a pretty cool achievement.

Our finals campaign started with a quarter final against South Africa which was a tough match. Having faced them recently at the Olympics in an equally tight match the team was feeling reasonably confident but equally a little nervous as with all finals. We prepared as we always do; breakfast, team walk and a stretch in the morning, lunch, pre game meeting then put the tunes on and start getting ready. Music is a big part of our preparation and tune selection is very important 😛

We played well against SA and created numerous scoring opportunities. They threatened us on just a few occasions so 2-1 was not a great scoreline but in a final you take a win no matter what the score. Our semi final was quite similar. We played Scotland who put up a good fight but thankfully our twin towers (Jodie Schulz and Anna Flanagan) both slotted a drag flick each to win the game 2-0.

Of courses it hasn’t all been about hockey. We have had a bit of time to explore Dublin, find some nice local coffee shops and go for some walks. Naturally, being the age we are, the internet consumes most of our time. My roomie Jade Close and I have tried to start a ‘no phone at meal time’ revolution but as you will see in the photo below it has not really taken off. Our excuse is that we like to stay connected and admittedly most of the time we are either skyping home or chatting to friends and family on Whatsapp. Oh and there is Twitter, facebook and blogs like the one you are reading. Ah well, its all good fun.

How it all ended:

Australia reclaimed their place at the top table with a comprehensive victory over USA to claim the big prize, the Electric Ireland FIH Champions Challenge 1 title, along with a place back in the Champions Trophy. In a 6-1 thrashing the Aussies controlled the game certainly outclassed a spirited US side.

Thanks as always for following and for the support. Bye for now

Results:
AUS V BELGIUM – 4:1
AUS V INDIA – 8:1
AUS V WALES – 4:0

QUARTER FINAL
AUS V SOUTH AFRICA – 2:1

SEMI FINAL
AUS V SCOTLAND – 2:0

FINALS
7TH Ind v Wal 4:0
5th RSA v Bel 1-2
3rd Sco v Ire 2-2 (IRE won 4-3 on penalties)
1st AUS V USA 6-1

The Vic girls

Trying to stay warm at the hockey

Reflection: The Year 2012

After the high of winning Gold at the 2010 Commonwealth Games in Delhi I knew that I was going to do everything it took to replicate that feeling and achieve the same goal at the Olympics. Gold at London 2012 was my goal, my focus, my dream. I was picked in the Olympic squad late in 2011 and had the process of achieving my dream all planned out. Unfortunately, in sport, things do not always go to plan.

During an olympic year the whole squad is based in Perth and becomes full time athletes meaning we are not allowed to work or study. Our training schedule consists of about 12 or 13 sessions a week plus meetings and recovery so every day is very busy. Our squad is made up of 27 girls including three goal keepers so all year we have been subject to selection for the various tours and international games. Things did not start well for me with the first tour to Argentina being released and my name was not on the sheet. Now I have missed out on teams before. I understand that playing for your country is a privilege you must earn and not a right. I also knew that the only way to ensure it didn’t happen again was to train harder than ever before and leave no stone unturned. So, I spent the next three weeks training hard to get myself in good form and ready for the next trip. We played a series in Perth in which I got a couple of games and did ok. But so did the other keepers. The next big tour was to NZ. We had played 3 games against the USA in Queensland before this selection, one of which was my best game for some time. As a goal keeper, sometimes a single goal can be the difference between winning or losing and getting selected or not selected. Unfortunately letting in two goals in the previous game cost me so again I missed out on the tour. Now it was starting to hurt.

The final tour before the Olympics was the London Cup. On this tour the team would get the opportunity to train on the Olympic pitch and make any final adjustments in tactics and combinations before the Games. I had four weeks of training, practice games and club games to prove myself worthy of a spot on this trip. The training was tough, food was invaluable and sleep was the only way to mend my sore muscles. I gave it everything. Selection time came and Lynch did not appear on the list. I was devastated. I was told I had been training and playing better than they had ever seen but it still was not enough. So for the fifth time this year I had to turn up at training and push myself as hard as I could knowing that may dream was slowly slipping away.

Now this story does not have an ending. Well not yet anyway. This week we were given five days off in order to recover and also be in our desired location when the team was announced. I chose to head up north to Exmouth WA with my brother as it was somewhere I had always wanted to visit and he was the person I wanted to be with on the day. We had a fantastic time!

The team was announced on Sunday and much to my disappointment I was not selected in the 16 or as a reserve. I was devastated but in all honesty I have had several weeks to prepare myself so this time no tears. It is heart breaking but it does not mean an immediate end to this journey as the Olympics are not for another 37 days and up until the first day of the Olympics the team can change. Any injured player can be replaced with someone else from the squad so the group of us that weren’t selected have to keep training and make sure we are ready…just in case. And I can tell you from experience that this is one of the hardest things an athlete will ever have to do. But I vowed to have no regrets and it’s not over ’til it’s over so I will continue to give my all in each and every session until the end.

I love playing hockey and representing my country so I am not about to stop. In sport as in life there is always the chance of failure but the rewards are great so nothing is going to stop me trying.

I want to take this opportunity to thank everyone who has supported me along the way. My family are so patient and always there for me, as are my friends. I have the best club, state and national team-mates any one could ever wish for. Thanks to The Butcher Shop Vic Park, Supa IGA Waterford, Dair, Eltham College, OBO, Atlas and Super Advice Services for sticking by me and helping me out this year. And thank you to everyone who reads my posts. I really enjoy writing them and hearing all the feedback so keep the comments and questions coming.

Reflection: The Year 2012 | www.rachaellynch.com.au

One for the GK’s

Leeds University Men’s Hockey Mock Charity ESSA Video

Goalkeeper speed work

Two attributes that are very important for all goalkeepers are speed and agility. Being able to move your feet quickly both forward and laterally gives you the best chance of getting into the right position for every shot.

Below is a video I have put together with the help of three of Australia’s greatest men’s goalkeepers. Nathan Burgers, Stephen Lambert and Stephen Mowlam are all inspirations to me, setting the bar so high with their abilities and success at an international level.

The footage is from a session they did back in 2008 in preparation for the Beijing Olympics. The guys are all very quick and coordinated so check out the video and try using these drill suggestions and see if you can get your speed and agility up to this level.

I use ladder drills as a way of getting my legs moving before a game or training so when I get my gear on I know that I will be feeling quick and sharp. It is also a great tool to use during the off season. Please ensure you seek the guidance of a coach or trained professional before trying these drills. As with all exercise, there is risk of injury.

video – rachaellynch.com.au

For warm up I like to use a variety of ladder drills but my favourites are:
– Single step in each square
– Two steps in each square
– Two steps in each square with high knees
– Lateral with two steps in each square once each way

This does not take long but make sure each one is done as quick as possible and with good technique

For more ideas have a look at this video I found on youtube…

Goalkeeper speed work | rachaellynch.com.au

How to do a gym workout on holidays

As a travelling athlete I often find myself having to be creative in order to complete my gym workouts or rehab exercises whilst away. A holiday at the beach, a trip overseas, a night in a hotel or just time away from your local gym are not good enough reasons to miss or drop back your strength training. I work very hard whilst in the gym so can not afford to go backwards when I am away on a tour or on a break from training. I have provided some tips below that I use so have a read and feel free to add some of your own. Keep in mind that I am talking purely about weights training and not cardio training.

If you are staying in a hotel whilst away then this is the type of gym you may have access too. A lot of hotels do have gym facilities but they are usually small and have minimal equipment. All you can do is make the most of what you have got.

There will almost always be a few dumbbells so use these to make basic exercises more difficult. eg. squats – double leg, single leg; lunges – forward, lateral; calf raises, sit-ups and all arm exercises. If there is a machine then make the most of the various exercise options it has. You can always lower the weight if its not something you normally do as part of your program. For chin ups you just need a bar or railing and push ups simply require some floor space.

A fit ball is another item that you may find in a hotel gym or have at home yourself. These are great for balance and increasing the difficulty of an exercise by providing an unstable base. Any arm exercise can be made harder by sitting on the ball or lying on it in a bridge type position. Again use your dumbbells here. There are numerous abdominal exercises around that are great when using a fit ball. Just sitting on the ball in good posture with your feet off the ground is great for your core strength and balance.

Theraband – What a great invention. This is something that I use everyday and carry with me whenever I travel overseas or interstate. They come in different colours and each colour has a different level of resistance. I use them mostly to strengthen my shoulders and prevent injuries as goalkeepers are very prone to shoulder problems. They are very easy to use and actually quite versatile. They can be tied to a door, jammed in a door, held under your feet or wrapped around anything that is heavy or fixed to the ground. You can just hold the end and pull or make a loop to put your hand or foot through. So many options. They can replace any exercise that you do on a pulley machine at the gym.

Now if all else fails and you cant find any equipment, proper weights or a gym then just use your friends. Find a friend that weighs the appropriate amount and then squat them. You may need to start off with a small child and please make sure you maintain good technique throughout. * Actually…Don’t try this at home!!

Finally, as with all exercise, it is very important you warm up and cool down appropriately. Stretching is a great way to keep your muscles in good shape as is using a foam roller. This is similar to getting a deep tissue massage but you can do it yourself and of course control the level of discomfort you cause. And yes it can be uncomfortable. You use it by lying on top of the roller then moving your body around so it moves up and down the particular muscle or muscle group you want to release. Quads, Hamstrings, adductors, calves, ITB or Gluts. You can also use it up and down your back.

I hope you have found my suggestions helpful. Please comment below if you have other ideas. I would love to hear from you.

These suggestions are my own and have developed over time with assistance from experienced professionals. Please seek guidance from your Physio, doctor or coach before attempting any of the above exercises. Especially squatting your friends!!

How to do a gym workout on holidays | rachaellynch.com.au

Cleaning your gear

As a goalkeeper I am fully aware of the reputation we hold of being ‘stinky’. This is something I am passionate about changing. I am convinced that a pair of shin guards will smell much worse than a well looked after set of goalkeeping gear.

A few things I would suggest that may help prevent the comments and ridicule from team mates about your stench:

1. Air your full kit out after every training session or game. I guarantee you will have sweat or water on your gear through contact with the turf

2. Wash your smock, cover shorts, bandana, neck guard, pelvic protector and arm guards (if detachable) at least once or twice a week. These items should easily fit in your washing machine. Front loaders are much more gentle on the gear but top loaders are also ok. Always wash the gear separate to your every day clothes.

3. Wash your shoes every few weeks. This can also be done in the washing machine or by hand in a bucket or sink.

4. Body armour is usually the main cause for smell so must be addressed somehow. I have tried washing it in the machine but due to the size it can be difficult and also may damage the gear or the machine. The best way I have found is to take a brush (best is the brush from a dust pan and brush) and a bucket of warm soapy water. Take the gear outside and use the brush to scrub the gear all over. Do not be afraid to use plenty of soapy water. Leave it hanging outside to dry for as long as you can then you should be right to go.

5. Finally I suggest you buy some face wipes from the supermarket. These can be used to wipe out the inside of your helmet. Another area that can get quite dirty, especially your chin strap.

I hope all these tips help. If you have any ideas of your own please feel free to share them below

Skills Session 10: Cleaning your Goalie Gear | rachaellynch.com.au

Nutrition tips – diet of an elite athlete

FRESH IS BEST

Food plays a big part of my everyday life. I love shopping for it, I love preparing it and most of all I love eating it. Being an elite athlete I have a high energy requirement but also need a wide variety of different foods to keep my body in good shape. Do not get me wrong. My diet is not perfect. I exercise for a few hours every day so I am not afraid to treat myself every now and then. I understand what I should and should not eat and over time I have learnt what is best for my body. Everyone is different and will require different types and amounts of food depending on their lifestyle. My priorities are to meet my high energy requirements, build and repair muscle and of course stay healthy and injury free. Below are some of my favourite foods and the foods I eat most regularly. Fresh is best!!

Snacks

My snack of choice is fruit. Fresh fruit or dried fruit is a great choice to have in between meals. I usually eat 3 or 4 pieces of fruit per day as it is healthy, portable and there is so much variety. I buy all my fruit (and vegetables) from the Subiaco markets as I know it is fresh. I buy a weeks worth at a time so that I will always have some available to take with my to training or work.

Lunch

My preferences when it comes to lunch is rice cakes, tuna/chicken salad or sandwiches. In my lunch I always try and have some form of meat or fish with salad. Its a great opportunity to be creative so I try and mix up my toppings on rice cakes or crackers or make different types of salads. In the photo below I went with avocado, tomato and ricotta cheese. As you can see I like pepper. It is important to include some form of carbohydrate but that does not have to be bread so sandwiches are not your only option.

‘On the go’

For a healthy snack after training or when I am on the go I like to have a smoothie. You can buy them at most cafes but its best if you can make your own. Just simply add your fruit of choice, light milk, yoghurt, honey and some ice. Mix it in a blender and you are good to go. If you want some extra protein then add an egg or egg white. Don’t worry it wont affect the taste.

Dessert

Growing up my family always had dessert after dinner so now that I live by myself I have carried on this tradition. Certainly not for everyone and something that needs to be combined with a healthy portion controlled meal. Fruit is always a great option. My dessert of choice is fruit such as strawberries, blueberries or mango with natural yoghurt. But if I am out and about then I’ll be having dessert at one of the my favourite places. Tutti Frutti. Here they sell various flavours of frozen yoghurt and all the mix-ins you could want. If you have not been before then I recommend you try blueberry and banana yoghurt with strawberries, coconut flakes and muesli. Delicious!!

Drinks

Staying hydrated is so so important, especially for athletes. Your body looses water and salts all the time so its important that you keep up your fluid intake throughout the day. Water is the best option generally but if you are undertaking exercise then you need to replace the sodium that is lost through sweat. Sports drinks like Gatorade and Powerade are excellent for this but my choice is Aqualyte which is an electrolyte drink and is purely for rehydration unlike other sports drinks that provide sugar and energy.

If you are someone who has trouble drinking large amounts of water then try adding a small amount of low sugar cordial or even soda water for a bit of fiz.

Takeaway

Eating is a very sociable thing and so takeaway and eating out is part of most people lives. Athletes are no exception. Myself and the girls love going out for a meal or getting takeaway and eating by the beach or the foreshore so we have to be smart with our choices. Most restaurants have healthier options if you know what to choose but the best way is to go to places where the style of food is healthy. I am a huge fan of Asian food with Japanese and Vietnamese being my favourites. Both of which are pretty safe when it comes to healthy choices.

Treats

Everyone has their weakness and this is mine. Licorice. I certainly have a sweet tooth and my sweet of choice is Rj’s Licorice. All the way from NZ. It comes under the ‘sometimes food’ category as it is full of sugar but given the amount of exercise I do I allow myself this luxury every now and then. Yum!!!

Meat

I am lucky enough to have the support of my local butcher David from ‘THE BUTCHER SHOP’ in Victoria Park, Perth. This means I can make sure I get my three serves of red meat each week and therefore lots of protein and iron. I love nothing more than to have friends around for a BBQ and salad so its great to be able to serve up some beautiful meat.

Combined with seafood, chicken and lots of vegetables this makes up my weekly dinner menu.

These tips and ideas are all my own. For expert advise you should speak to a dietician or medical professional.

If you are interested in reading recipes or getting more tips and ideas please comment below. All photos are the property of Rachael Lynch from www.rachaellynch.com.au

Nutrition tips – Diet of an Elite Athlete | rachaellynch.com.au

Improve your stick and glove saves

This is one of my favourite drills to do as a goalkeeper. It is great to use in the preseason or just when you want to mix things up from your usual training in gear. I use it mainly to improve my hand speed and also my ability to save balls with my stick. It has always been a strength of mine yet given the weight of a stick, if you get things wrong it is very difficult to save a high ball stick side. So practice is crucial.

For this exercise you will need 3-10 tennis balls. The more the better but you can do it with just 3. You will also need your stick, both gloves and a friend. The person doesn’t need to be particularly gifted so a friend, family member, team- mate or coach is fine.

Stand about 2 meters away from the thrower and in a ready stance. To start with just have your friend throw one tennis ball at a time to varying positions. Make sure you catch with one hand as much as possible. Increase the speed of the throws and continue varying heights. If you want this to be a conditioning session keep going for about a minute then rest.

The next exercise is more specific to your stick. Here your friend can throw the balls or hit them with a tennis racquet, cricket bat whatever they prefer. Each ball should go stick side and using your stick alone you want to save each ball by watching it right onto your stick every time. Start with slow balls at similar height then move to high balls and much quicker balls.

Repetition is important here but keep the quality up by resting when you loose focus. Its very important that you follow every ball with you eyes all the way onto the stick.

The final progression is to put your gloves on and do reps of 10-15 shots. Return to your ready stance between every shot and ensure that you watch the ball onto your stick or glove for every shot.

I would love to hear your feedback on these skills sessions so please leave a comment below.

This is the ready stance we now use in the Hockeyroos. Up tall with gloves up

Watch the ball on to your stick. Step across with your leg as you reach for it

Go directly to the ball with your stick, don’t swing at it.

Watch the ball on to the centre of your glove

Penalty Corner Defence

As a goalkeeper it is very important that you know the roles and responsibilities of every position in Penalty Corner Defence. It is your job to control the circle and therefore the PCD. You will be given guidance from coaches along the way but if you know each position then you can be confident in your job and help your team mates if they are unsure.

Firstly I need to explain that there are many ways to defend a penalty corner with the most common being a 1:3 set up. I wont go into detail with them all but the roles of each person change slightly depending on the way you run out. The explanations below are based on a 1:3 structure.

Goalkeeper: First role is to save the shot. If it is a flick then you need to be standing and if its a hit you must be lying down. When lying down you should be able to cover most of the goal. When fully stretched out your left glove and stick needs to cover the right post. Your stick may hang over a little bit but it is important you can save everything that is on the ground or in the air on that side. Once the first save has been made you need to be back on your feet for any rebounds.

Left Post: First role is similar to the goal keeper. Save the shot. The posty needs to stand to the goalkeepers left and either in line with or in front of you. When you lie down they need to cover the rest of the goal as unless you are six foot four you will not be able to cover it all. Second role for the posty is to go for any R2 deflections. This is very difficult as they must not move off the post too early but if they can read it then they should go for it. The final role is to clear the pads. If the ball stops in front of the goalkeeper then the posty must turn, block out the attackers and clear the ball wide.

Right post: This position has a number of responsibilities and requires a bit of multi tasking. They should stand on the outside of the post and about three steps in front of you to start. First task is to block out any deflectors that come in on the left side. They must also be ready to intercept any balls that go back to the push out. The third job is to block out any rebounders and clear the pads if necessary.

First Runner: This would have to be the most simple role on PCD’s but requires the most courage. This person has to run as fast as they can to the top of the circle and use their stick or body to stop the first shot. If the ball is moved across the top of the circle then the runner must have a go at it.

Second runner: This person has the role of stopping the R1 deflector from getting in to a goal scoring position. They can use their body to block them out or just stand in front and make the trap. It is important that they stand just outside the line from the ball to the post if possible so that the posty has clear vision.

Dont forget to wear protective equipment

Penalty Corner Defense | rachaellynch.com.au