::ALL Leagues
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Topic (Tab) Descriptions
PSG NCL = Port Services Group North Caledonian Football League (winter)
CBA = Caithness Badminton Association League
TSC = Thurso Squash Club - Top 5 League Overall Points
CAFA = Caithness Amateur Football Association - Divisions 1 & 2 (summer) -
CAFA Division 2 - 2009
- Team Pld Pts 1 Staxigoe 12 34 2 Keiss 12 23 3 Acks 12 23 4 W Thistle 12 21 5 FSC 12 10 6 Top Joes 12 5 7 Lybster 12 4 ended 29/07/09 -
CAFA Division 1 - 2009
- Team Pld Pts 1 W Groats 14 34 2 JOG 14 30 3 Halkirk14 24 4 Swifts 14 23 5 Castletown 14 22 6 Pent Utd 14 18 7 W Rovers 14 7 8 Th Pentland 14 3 ended 28/08/09 -
CBA League 2009-2010
- Team Pld Pts 1 Wick 8 48 2 Miller 8 41 3 Dunnet 7 25 4 Castletown 7 23 5 Latheron 6 7 as of 10 March 10 -
TSC League Top 5 - 09/10
- Player Pts 1 M Mackay 95 2 D Begg 90 3 D Rosie 88 4 E Mackenzie 88 5 M Lord 80 end of February 2010 
08/09 holder is Gary Beales (right).
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PSG NCL 2009-2010
- Team Pld Pts 1 Thurso 12 34 2 Muir of Ord 12 27 3 Dingwall Th 10 25 4 Halkirk Utd12 24 5 Golspie 12 24 6 Tain Thistle 14 15 7 Balintore 13 13 8 Invergordon 13 10 9 Bonar Bridge 12 9 10 Fort William 12 0 as of 09/03/10
::Charity info
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Warm-Up - Improve Performance - Prevent Injury
- Warm Up
- Stretch 15-30 seconds
- Repeat each safe stretch 2-4 times
- Don't force the stretch - it should be comfortable
- Cool down
REMEMBER - A safe stretch should not be forced or painful. Take each exercise slowly and gently.
----- ABDOMINAL -----
Lie on your stomach. Push on your arms until they are straight, keeping your lower body in contact with the ground.
----- CALF -----
Lean against a wall, supporting yourself with your hands. Turn your toes inwards and let your buttocks fall towards the wall.
----- CALF -----
Stand with your forward leg bent, keeping your rear leg straight and your heels on the ground.
----- GROIN -----
Sit with the soles of your feet together and let your knees drop down to the floor. Do not press your knees down with force.
----- ARM -----
Stand upright and straighten your arm down infront of your leg, pushing your hand towards your body.
----- HAMSTRING -----
Lie on your back and grasp the back of your thigh. Ease your leg towards your chest, keeping the leg as straight as you comfortably can.
----- BUTTOX/THORAX -----
Sit on the floor and grasp your leg behind the knee. Pull your leg towards you while turning your upper body towards the raised leg.
----- LUMBAR -----
Lie on your back and take hold of your legs behind the knees. Pull your thighs towards towards your chest while keeping your back flat on the floor.
----- DEEP CALF -----
Stand with feet flat on the floor, toes pointing forward, then gently bend your knees.
----- SHOULDERS -----
Stand straight, head held up and try to clasp your hands behind your back while keeping the upper elbow as far back as possible.
----- OUTER THIGH -----
Stand with your legs crossed. Reach down your side, stretching towards your feet.
----- QUADS -----
Lie on your side. Grasp your ankle and gently pull your foot towards your buttocks while keeping your pelvis stable. Take care not to pull your leg too sharply.
End-of-Document
