Category: Team sport

Outrigger Canoeing

Want to get out on the water, get some exercise and feel the wind in your hair? You could try outrigger canoeing, also known as ‘waka ama’. When a crew paddles in sync, it can feel like you’re flying!

Outrigger canoeing is similar to rowing or kayaking, as it involves paddling in a boat. The water sport let’s you work as a team and see some beautiful scenery in the process.

On this page we look at:

  • How This Girl Can Ambassador Chiquita turned 40 and tried the sport, even though she didn’t feel she was ‘the sporty type’
  • Joining a women’s outrigger canoeing club in Victoria
  • What is outrigger canoeing, and what does ‘outrigger’ mean?
  • What to wear when going outrigger canoeing
  • Finding a club and where to go canoeing in Victoria
  • Can’t get out right now? At-home tips

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Chiquita said ‘stuff it’ and gave outrigger canoeing a go, even though she never felt like someone who was sporty

Chiquita never thought she would be the kind of person to play sport, but as she approached her forties things changed. “As I believed in myself more, I thought ‘stuff it’, I’ll give that a go,” said Chiquita. Now outrigger canoeing – or ‘waka ama’ – connects her to nature and her Polynesian culture, and she says it “feels like flying”.

 

Joining a women’s outrigger canoeing club in Victoria

If you’re up for a ‘paddle’ you could give canoeing a try. There are inclusive canoeing communities in Melbourne that always welcome beginners, so you’ll be in good company from the moment you walk into a club or group.

Paddle VIC provides information, news and resources to get you started with canoeing and kayaking. This is a good place to start, as they can direct you to skills programs and sessions for beginners to get you into a boat and on the water.

There are many outrigger canoeing clubs for women that can be joined too. There are clubs in Melbourne as well as areas like Geelong, Torquay, Patterson Lakes and more, search online to find an outrigger canoeing club near you

Outrigger programs at local clubs offer recreational and competitive canoeing, with different sizes of boats and crews. They’re open to all ages, so get involved and see which one you like.

What is outrigger canoeing and what does ‘outrigger’ mean?

Outrigger canoeing is similar to rowing or kayaking, as it involves paddling a boat. What makes an outrigger canoe unique, is its structures attached to the sides of the boat to keep it extra stable and afloat on the water. ‘Outrigger’ is the name of this part of the boat which also looks like ‘leg’ that stands out.

The origins of outrigger canoeing come from New Zealand and Polynesia. These forms of boats were traditionally used to travel back and forth between the 2 countries.

Canoeing and kayaking are great sports that can be enjoyed in a team or in a boat by yourself. It’s great for building upper body strength and heart health, or it can be a lovely day out on the water, chatting to new friends and enjoying the views!

Women's rowing club

What to wear when outrigger canoeing

Being out on the water, many paddlerslike to wear shorts made of wet suit material. They’re easy to dry off at the end of the day, and yes, they also prevent chaffing!

You can also wear regular bike or gym shorts, however it’s a good idea to have a thicker material. The colder the water, the more cover you’ll need on your body to be comfortable. You’ll also need some shoes that don’t mind getting wet.

You don’t need to provide any more outrigger canoeing equipment, as clubs usually do this for you. This includes a personal flotation device (a lifejacket) which you will need to wear at all times when on the water.

Finding a club and where to go canoeing in Victoria

  • Visit the website mentioned on this page: Paddle VIC
  • Google it! Have a look around at different local clubs and social canoeing groups in Victoria. If there isn’t a canoeing club near you, you may need to go a little further out. But the journey there can also be part of the fun, and you’ll get to explore some new scenery.
  • Find a Supporter in your neighbourhood: see if an outrigger canoeing club for women has registered online to support This Girl Can – Victoria.
  • Ask other women about going canoeing and kayaking – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

We can’t always get out of the home to go canoeing or join a club, and that’s ok. You can still find ways to get started, and keep active until you can go out again.

If you’re new to outrigger canoeing and kayaking, you can check out some online videos and do some research about the skills that are needed. This way you’ll have a bit of a head start when you do get out on the water. You can also start looking for the best canoeing and kayaking locations in Victoria to visit.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

You might want to try another sport to find one that you like to play. Here are some you can have a go at. It doesn’t matter how you look or whether you make a mistake or not, all that matters if you’re giving it a shot.

Lacrosse

It’s a sport where you can throw, catch, carry, and shoot goals with a lacrosse stick and ball.

You can try lacrosse at a club, with friends, or borrow some equipment and have a go at some of the moves by yourself. There are lots of women’s clubs in Victoria, getting started is easy.

On this page we look at:

  • This Girl Can – Victoria Ambassador Jade found community and family fun playing women’s lacrosse
  • The rules of lacrosse
  • Joining a club and learning how to play women’s lacrosse
  • Finding a women’s lacrosse club near you
  • Can’t get out right now? At-home tips

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How Jade connected with a close community of women through lacrosse

Lacrosse is the “one thing” in Jade’s family that they all love. “Lacrosse to me is family – my daughters both play, my mum still was playing a game when she was 64-years-old,” she said. Jade loves the social aspect of girls lacrosse. “It’s really special when you’re actually out there side by side because you’ve got a bond. You’re part of a team together.” … “Mum’s a defender and I chose to become a defender too. I can follow in her footsteps and give my kids a life of connection with other girls and women. I see them making friends through sport and realise it’s such an important part of life.”

 

The rules of lacrosse

Lacrosse is a non-contact sport which is usually played on a large, outdoor field. There are 12 players in a women’s lacrosse team. This includes:

  • 1 goalie
  • 5 attacking players
  • 6 defenders.

You use a stick to play, called a ‘crosse’. Instead of hitting a ball with the stick, like in hockey, players catch it in a ‘pocket’, which is netting attached to the end of their lacrosse stick. Once you’ve got the ball, you can run and carry it before passing or shooting.

There are several rules of lacrosse to learn, but the main idea of the game is to pass to other players on your team to move the ball up the field and shoot it into the opposing team’s goal. It’s fast-paced, and lots of fun to play!

Joining a club and learning how to play women’s lacrosse

You don’t have to know the rules already to start playing lacrosse. Whether you’re new to the sport, just getting back to exercise again or learning how to get your body more active than before, lacrosse is a welcoming sport for women.

There are a range of women’s lacrosse programs and competitions for all ages and skill levels. You can play outdoor or indoor lacrosse. Women’s Lacrosse Victoria is a great place to get started and find a women’s lacrosse team or lacrosse competition near you.

There are many lacrosse clubs all around Victoria, and they have a reputation for being close-knit communities. Why not give it a go and become part of one yourself?

You don’t have to aim for the premiere lacrosse league – lacrosse is a sport you can enjoy at your own pace. Unless of course, you’re chasing someone on the field!

Find a women’s lacrosse team near you

  • Visit the website mentioned on this page: Women’s Lacrosse Victoria.
  • Google it! Search to see what lacrosse options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a lacrosse club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you’re not able to join a local lacrosse community and take to the lacrosse field just yet, there are many other ways you can get active right now.

Why not grab a lacrosse stick and start practicing with a ball at home? You can use the tips above to find a local women’s lacrosse club near you and get the ball rolling for when you can get out there. Brush up on the lacrosse positions you can play, how the scoring for lacrosse works and some lacrosse rules, so when the time comes to get out there you can feel more comfortable getting involved.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Why try one sport when you can try a few? Here are some other suggestions to get out there and have a go at a game that’s similar to Lacrosse.

Touch Football

Women’s touch football has been growing in popularity during recent years. Not only is it fun to play, touch football is also a great way to get active for women of all ages.

You can try touch football at a club, or go for a kick with a friend. Don’t take touch football lightly – try it once, and you might find yourself heading out to the park all the time for a game or a kick!

On this page we look at:

  • How Melinda tried touch football without having any previous ball skills, and turned around the ‘self-talk’
  • What is women’s touch football?
  • How to get involved in touch football for women, even as a beginner

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

How Melinda tried touch football without having any previous ball skills, and turned around the ‘self-talk’

Melinda, 38, was surrounded by football, netball and cricket growing up. But she had no ball skills or confidence. Her self-talk was pretty negative, telling herself she couldn’t do it. But at teacher-training, she learned to play touch football with a team and discovered her groove. “When I play, it limits that chatter, and it takes away those barriers of that,” Melinda says. “What I enjoy most is that quiet little goal I set for myself. Then when it actually works, it’s really cool.” Now with two kids, Melinda’s been selected for the women’s state side. Look out!

 

What is women’s touch football?

Women’s touch football is a popular social sport in Australia. It’s a fun way to meet new people, get active and learn some new skills while you’re at it.

How do you play touch football? The game is played on an outdoor field, and there are anywhere from 6 to 14 touch football positions you can play. You can only pass backwards, and if you get touched while holding the ball, you place it on the ground and step over it for a teammate to take. After 6 touches, the ball goes to the opposing team. The idea is to make it to the other team’s side of the field to score. Oh, and the ball can’t hit the ground!

Being a non-contact sport, touch is great for women of all ages and skill levels. If you don’t know how to play, the supportive and welcoming community are looking forward to showing you how.

Joining a touch football group to learn and play touch football in Victoria

Touch football is a very inclusive sport for women, and there are many ways you can learn the basics and get involved. Whether you’re looking to make new friends, return to getting active or find a new sport you might like, there’s a touch football program that’s perfect for you.

  • You’ll find plenty of information to get started at Touch Football Victoria. This includes finding a touch football club near you, joining or registering a social touch football team, or trying other forms of the game like beach touch.
  • Switch is Touch Football Victoria’s social program that helps you learn the basics over 6 weeks. If you’re just starting out and looking for a fun and welcoming touch football group to show you the ropes, this could be the pathway for you.
  • The All Abilities Touch Football Program provides a way for those with physical or intellectual impairments to get involved too. They can even play with family members, carers and friends, making it a social way to get active and be part of a supportive touch football group.

Touch Football

Learn more about getting involved in playing touch football

  • Visit the websites mentioned on this page: Switch, Touch Football Victoria or All Abilities Touch Football Program.
  • Google it! Search to see what touch football options there are near you.
  • Find a Supporter in your neighbourhood: to see if a touch football club near you has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you have a local park that you can get to, why not take a football and have a kick with yourself or a friend?

Sometimes there are times when you can’t make it outside. But that’s okay – you can get moving and improve your mobility for a game of touch footy with some exercise at home, or by practising some ball skills.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Here are some other sports you can try to get your body moving and enjoy being active. Why try just one when you can try a few and see what you enjoy the most?

Ultimate Frisbee

There can be a lot more to frisbee than a casual throw in the park. Learn about ultimate frisbee and how to give it a go.

Ultimate frisbee is a team-orientated frisbee game that is open to anyone of all ages, backgrounds and abilities. Ultimate frisbee for women and girls is a great way to enjoy a social run-around, get the body moving and above all else – have an amazing time doing it.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Katie gave ultimate frisbee a go even though she’d never thrown a frisbee
  • What is ultimate frisbee and how do you play it?
  • Ways to play ultimate frisbee in Victoria
  • Finding where to ultimate frisbee near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Katie gave ultimate frisbee a go even though she’d never thrown a frisbee

Katie, 25, had played netball and touch footy, but never thrown a frisbee. Her boyfriend at the time played, but she didn’t know if she was good enough. She made herself give it a go. Moving from New Zealand, the sport gave her new friends, kept her fit and made her happy. What’s not to love?

 

What is ultimate frisbee and how do you play it?

If you’ve seen a group playing frisbee in the park with 2 teams, that’s ultimate frisbee. It started in the United States in the 1960s by a group of students, and it’s so popular now that in some places it’s just called ‘Ultimate’ (with frisbee implied).

The game is played on a rectangle field with 2 end zones. Players on 2 teams throw a frisbee (also called a ‘flying disc’) to each other to try and run into the end zone to score a goal. The first to 17 goals wins.

Ultimate is a non-contact sport which makes it more accessible. There aren’t even any referees! It can be as competitive as you make it, but mostly playing ultimate frisbee for women and girls is about having a good time.

Ways to play ultimate frisbee in Victoria

  • Ultimate Victoria runs clubs, competitions, and Social (Pick Up) Ultimate Frisbee where women can rock up on the day and join a game. They also have a program called Active Frisbee, where you can learn frisbee skills as a beginner without entering a competition.
  • For women who find they really love to play frisbee, there is even an ultimate frisbee league in Victoria.
  • If the kids are looking for a way to learn about ultimate frisbee, they can get involved as well with Girls Love Ultimate – a fun Ultimate Frisbee Victoria program for girls from 12 to 17 years.
  • If you don’t feel like joining an ultimate frisbee community just yet, you can also throw a frisbee around with friends or take a frisbee to the park for a great workout on your own.
  • If you’ve got a dog, you can practice, why not mix things up with fetch by throwing a frisbee instead of a ball?

Finding where to play ultimate frisbee near you

  • Visit the websites mentioned on this page: Social (Pick Up) Ultimate Frisbee, ultimate frisbee league or Girls Love Ultimate.
  • Google it! Search to see what ultimate frisbee options there are near you.
  • Find a Supporter in your neighbourhood, to see if an ultimate frisbee club near you has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Sometimes you can’t get out and about, and that’s okay too. While you do need a bit of space to play frisbee, there are other ways to stay active and have fun doing it at your place.

Check out Get Active @ Home to see how you can still get the benefits of movement while you’re at home. And when you can head out, you’ll be even more excited to throw and catch that frisbee!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

There’s a wide range of sports and games you can try to meet new people, get some more activity in your day and have some laughs along the way. Give a few a try and like Katie, you might discover one that you love to play too.

Roller Derby

If you’re looking for something a little bit different, roller derby could be for you! Roller derby is a fun, high-intensity social sport that is a unique experience – an increasingly popular take on the traditional version of roller skating.

Roller derby offers an inclusive and welcoming community of women, spread across a number of clubs in Victoria. When you join a team and pull on the roller derby skates for the first time, one thing is for sure – you’re going to make a bunch of amazing new friends who all enjoy getting active and having fun together.

On this page we look at:

  • How This Girl Can Ambassador Miranda went from not liking sport to finding a new passion in roller derby
  • Learning how to roller skate again
  • What are the rules of roller derby?
  • What ages you can play roller derby
  • How to play roller derby
  • Find a local roller derby club in Victoria near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Miranda’s mum gave her notes to get out of playing sport at school, but now she’s committed to playing roller derby

Growing up, Miranda, 40, never liked sport. Her mum even gave her notes to get out of PE. A few years ago, she found a new passion in roller derby, and now she’s totally committed to her team. “It became more important what my body could do, rather than what it looked like,” Miranda says. These days she cares more about what her “chunky thighs” can do on roller skates than being able to fit into size ten shorts.

 

Learn how to roller skate again

It might have been a while since you went roller skating, or you might not have given it a shot before. Roller skating is a great activity to keep active, and you can do it on your own.

If you’re interested in roller derby but want to start learning how to roller skate first, have a look online to find a local roller women’s roller skating group or club near you. There are plenty of social roller skating groups in Victoria too where you can make new friends and get your confidence up too.

What are the rules of roller derby?

Roller derby is a game played on roller skates between two teams of up to 15 players per side. The game is usually played indoors on a court or flat surface. This is called a ‘circuit track’.

The game is ordered with a number of short plays, which are called ‘jams’. Roller derby positions on the roller derby track include ‘jammers’, ‘blockers’ and ‘pivots’. Both teams nominate a jammer and four blockers to skate counter-clockwise during the jam.

The jammer’s task is to get past the other team. You score points in roller derby when your jammer laps the other team. Blockers must try to prevent the other team’s jammer from getting past. There can also be a pivot player who is more experienced and directs their team, setting the pace of the game.

When the game starts, each team lines up with different starting lines for types of players. Jams are usually 2 minutes each, with a full game played in two periods of 30 minutes each.

What age do I have to be to play roller derby?

Roller derby can be fast, a little frenzied, and a whole lot of fun. There’s a bit of protective gear involved, and it’s not uncommon to go for a tumble. It’s all part of the game!

A common question is if you have to be under or over a certain age to play. You can learn roller derby and play at any age. Some women play in their 50s and 60s.

Find a local roller derby club in Victoria near you

If you think roller derby could be your ‘jam’, here are some next steps you can take to get those skates rolling and have a go:

  • Skate Victoria is a great place to begin your search for a roller derby club to get started with.
  • Once you’ve found a roller derby team, players need to register with Skate Victoria.
  • There’s a range of roller derby and recreational skating programs where you can learn how to roller skate in a supportive, comfortable environment. Have a look online to find a local coach, or ask a local club what they offer.
  • Learn more about roller derby and skating at Roller Derby Australia. They provide useful roller derby tips and resources, as well as news and events to help you learn.

Ready to try roller derby?

  • Visit the websites mentioned on this page: Skate Victoria or Roller Derby Australia.
  • Google it! Have a look around for different roller derby teams or groups, and check out any local roller skating for women groups that might be nearby. You don’t have to be into roller derby to get active – you can learn to roller skate and explore your local area anytime you want!
  • Find a Supporter in your neighbourhood, to see if a local roller derby club has registered online to support This Girl Can – Victoria.
  • Ask other women about roller derby – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Sometimes it can get busy at home or there can be a lot going on. That’s okay. There are several ways to try skating and practice some skills when you can’t make it out.

If you’re not quite feeling comfortable on those roller skates just yet, you can get yourself a pair and do some light practice in the house or out in the yard. Just standing on them sometimes is the hard part! There are many online videos to help you out too, and being indoors might give you some time to learn more about the roller derby rules so you’re ready to go when you can get to a local club again.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

If roller derby and roller skating isn’t your thing, you could try another activity or sport to get active on your own or with some friends. Here are some you can have a go at.

Australian Rules Football

Has the AFLW league inspired you to pick up a footy? You’re not alone! Many Victorian women are taking up Aussie Rules Football and having an absolute blast.

Australian Rules Football training sessions for women provide a high-intensity workout that gives you the chance to run, kick and handball like the best of them. Have a go and see if you enjoy it!

On this page we look at:

  • How This Girl Can – Victoria Ambassadors Angela, Nida and Sue found new confidence and friends playing Aussie Rules Football
  • Getting started and finding a women’s AFL club
  • More ways to get involved with social groups and non-contact rules

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Angela isn’t going to let a fear of looking silly hold her back!

Angela thought she was too uncoordinated to play sport. Until she saw her sister run a marathon, and realised she could too! Recently she started playing football in a women’s team. Angela says she alternates between absolute exhilaration and fear of making a fool of herself, but that’s not going to stop her.

 

Find a women’s AFL club near you and have your first kick

Play AFL is the best place for beginners to find a local AFL women’s team near them to get started. All of the clubs all very welcoming, and love the chance to meet new women who enjoy the game (or are interested in trying it) and are willing to have a go.

If you never thought you’d be able to pick up a football, read on. There are so many opportunities, with clubs running training sessions that teach AFL for women to learn new skills. Here’s how to play AFL, even if you’re just starting out.

Even AFLW players like Daisy Pearce, Moana Hope and Tayla Harris started at these clubs, and had to learn the ropes as well.

AFL women’s clubs offer a range of local programs to help you learn the game. It doesn’t matter if you’re young or a senior, there’s a place for you!

There are a range of formats and competitions to play in. From Auskick for young kids just learning the basics, to social modified rules games and competitive leagues for teenagers and adults, there are opportunities to play AFL for girls and women all over Victoria.

 
 

Nida had never even watched a game before she tried AFL after moving to Australia

Nida, 31, had never even watched a game of Aussie Rules before joining a women’s footy team. New to Australia, she joined a Pakistani women’s football team and never expected the benefits she’s got. Even though the team finished bottom of the ladder, they sang and danced after every game.

 

Social footy for women in Melbourne and regional Victoria

Another way to learn AFL and get used to the game is to find some social women’s AFL groups.

As well as the official teams and competitions, there’s a range of associations and local communities that organise casual games that women can get involved in.

AFL 9s is another form of the game that’s all about having fun, and grabbing a meal with your team after the game. There are 9 players per team, and it’s played on a square field that’s a bit smaller than a soccer field. It’s non-contact and similar to touch football, so it’s suitable for everyone – check it out!

 
 

Sue was told she couldn’t play Aussie rules growing up. Now, nothing can stop her

Sue always wanted to play Australian Rules Football, but was repeatedly told she couldn’t – at school, by her dad and even by her daughter. Inspired by the launch of AFLW, at 53 years old Sue finally made her footy debut. “God I wish this had been around when I was a kid ‘cause I’d have been there in a flash,” she said. Sue has continued to play alongside five of the women she met at the original ‘come and try’ day for AFL Women’s Masters.

 

Learn AFL and find a women’s AFL group near you

  • Visit the websites mentioned on this page: Play AFL or AFL 9s.
  • Google it! Find a club or group playing AFL for women. Or you could find a place to grab a footy and practice some moves.
  • Find a Supporter in your neighbourhood: see if there’s a women’ AFL club that has registered online to support This Girl Can – Victoria.
  • Ask other women about playing Aussie rules footy – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

It might not be the right time to head out and play Aussie rules with a group or join a women’s AFL team. That’s okay, there can be plenty to keep you busy at home.

The great thing about AFL is there are many things you can do inside to get started, or practice your skills. If you’re yet to get out there, you can research beginner football clubs in Melbourne or near you and find one to try. Or you can pick up a footy from the store and try out some handballing.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

You may also want to look at some other sports you can try to get moving in a way that you enjoy. As Sue says, don’t let fear of how you look from holding you back trying new things and getting active!

Lawn Bowls

Lawn bowls is a fun and relaxing game that is played in a welcoming, easy-going environment.

You can learn to play lawn bowls at a club through an organised event, or have a go with some friends. It is perfect for all ages and abilities, and can be a fun way to get moving while meeting new people.

On this page we cover:

  • How This Girl Can – Victoria Ambassador Courtney surprised herself with how much she enjoyed lawn bowls after giving it a try
  • How to play lawn bowls
  • Getting started with social bowls for women
  • ‘Bowling with Babies’: a lawn bowls program on offer around Victoria tailored for new or expecting mums
  • Finding a lawn bowls club near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

How Courtney got hooked on lawn bowls after initially being too embarrassed to play

At 17, Courtney was diagnosed with epilepsy and told that was the end of contact sport. It felt like a life sentence for the sporty teenager. One day, Courtney reluctantly agreed to play lawn bowls. At first she was embarrassed by the idea of playing with ‘oldies’, but soon got hooked and now you can’t pull her away from it!

 

How to play lawn bowls?

Lawn bowls is a social game that’s easy to learn, but there’s lots more to master if you want to get into it a bit more. It’s also a game you can enjoy at any age and can be played indoors or outdoors.

It begins by one player throwing a ‘kitty’, a small black ball, down a field towards the opposite end. This is then aligned to the middle of the ‘lane’, the spot you’re playing in, when it comes to rest.

Players then take it in turns to roll their ball down the lane to get as close to the kitty as possible. What makes this interesting is how the bowls curve as they’re thrown. Sometimes it can be a task to stay out of the ditch at the end!

Getting started with social lawn bowls

The best way to get into lawn bowls for beginners is with a local club. Each one is different, but most offer a range of ways to learn how to play lawn bowls. Many clubs host lawn bowling activities for women, as well as local competitions for those who want to enjoy a regular game with a team. Find a lawn bowls club near you by visiting Bowls Victoria. You might even learn a bit of lawn bowls slang while you’re at it!

Alternatively, if you just want to play casually with your friends, just ring up your local club and book a ‘lane’.

‘Bowling with Babies’: a program on offer around Victoria for new or expecting mums

Lawn bowls for women and girls is a highly accessible game at every age and life stage. It’s inclusive, easy to learn the rules and the right techniques, and it feels good to get out there and move your body.

Bowling with Babies is Bowls Victoria’s program for new and expecting mums of all skill levels. What’s better than a coffee, a chat and a social roll in the sun at the local bowls club?

How to get the ball rolling at find a local lawn bowls club

  • Visit the websites mentioned on this page: Bowls Victoria or Bowling with Babies.
  • Google it! Search to see what lawn bowls options there are near you.
  • Find a Supporter in your neighbourhood: see if a lawn bowls club near you has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Whether the weather isn’t right for bowls or you can’t make it out right now, there are plenty of other activities to keep you moving and active.

You can do some exercises indoors, or even a yoga class at a studio or in your home. There’s also some other sports you can try below.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Lawn bowling for women and girls is a fantastic way to get active. If you’d like to try another similar sport, here are some suggestions you can give a go.

Cricket

Fantastic for those who love the outdoors, playing cricket could be a breath of fresh air if you’re looking to get active and have a blast doing it.

Cricket is an enjoyable summer sport full of community and friendship.  It doesn’t matter what your age, background or skill level, you can get started today.

This page looks at:

  • What This Girl Can – Victoria Ambassador Dinasha did when she was told “girls don’t play cricket”
  • Learning how to play  cricket
  • Membership and equipment needs for cricket
  • Why This Girl Can – Victoria Ambassadors Marnie says playing cricket feels like “home”
  • Indoor cricket and how it’s different to outdoor cricket
  • Finding a local cricket club near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Dinasha was always told cricket isn’t for girls. But she won’t cop that.

Dinasha, 19, was always told cricket isn’t for girls. But she won’t cop that. She’s been playing the sport since she was a girl and believes it doesn’t matter if you’re good or not – it’s about having fun. She reckons juggling her 2 uni degrees is almost as hard as hitting a 6!

 

Learning to play  cricket and finding a women’s cricket club near you

If cricket sounds like something you might enjoy, here’s some information about jumping in and trying it out.

Find your local women’s cricket club

To get involved in a game of cricket for women in Melbourne or regional Victoria, look for your local women’s cricket club. Many offer a range of women’s cricket programs for all ages to get started. It doesn’t matter what your background, age or skill level, so it’s a great way to get involved for the first time and make some new friends.

Social Sixes: more social, less competitive cricket

Cricket Victoria’s Social Sixes is a new, fun way to get moving and learn to play cricket. It’s a more social and less competitive version of women’s cricket that focuses on the social aspects of the game, rather than who can hit further or bowl faster. If you’re looking for a more relaxed, social cricket group, this could be for you.

Playing indoor cricket: what’s different to outdoors?

Women’s cricket isn’t just played if the weather is good. Indoor cricket provides some great opportunities to learn new skills in a social setting.

Indoor cricket has a smaller field size and less players in the team. There’s also more rotation of roles, which means everyone gets to bat, bowl and field. The ball is also softer which means less protective equipment.

Visit Indoor Sports Victoria for more information about playing indoor women’s cricket.

Do I need to pay a membership and bring my own equipment to play women’s cricket?

There are ways to get involved that don’t require equipment, or even a commitment for a full season.

Social Sixes is ‘pay as you play’. This means you’re not obliged to play each week if you have other commitments. Social Sixes cricket groups are facilitated by friendly, qualified coaches who provide all the necessary gear. Just bring yourself.

When starting to play cricket at club, you may be able to use club equipment to get you going. Membership options range from club to club too. If you fall in love with the game, it’s a good idea to get your own equipment – by that point though, you’ll have a new women’s cricket community to give you the right guidance and tips on what to get.

 
 

As an adult, Marnie started playing deaf cricket where she feels respected and peaceful

Marnie found that being profoundly deaf hasn’t stopped her playing sport, but it has affected the social side of things for her in the past. “Not being able to hear, really distances you from what’s happening – you have skill, you have talent, you have potential, but you’re not there – you’re invisible,” Marnie says. Despite the occasional rude comment (overheard by her friends), or instances of being either pitied or ignored while playing sport throughout her life, as an adult, Marnie started playing deaf cricket. In the cricket team, Marnie feels accepted and peaceful: “The cricket team for me is home.” “Concentrating on nothing but the ball…has been great for my mental health and space.”

 

Where to play women’s cricket near you

  • Visit the websites mentioned on this page: Play Cricket, Cricket Victoria or Social Sixes.
  • Google it! Search to see what other cricket options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a cricket club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a supportive community of women who can help you out.

Can’t get out right now?

There are still ways to get started with cricket, even if you can’t join in a game on the field.

Try contacting your local cricket club to ask about women’s cricket, and how you can get started. There’s a range of online videos that can show you some of the basics about batting, bowling and fielding to get your skills off the mark!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

You may also want to look at some other sports you can try to get moving in a way that you enjoy. Here are a few other fun team sports that are outdoors where you can meet new people and enjoy being active.

Basketball

Enjoy the idea of getting active on court and being part of a team? Try giving women’s basketball a shot!

If you’re returning to playing a sport after a break, basketball is a great way to get moving again and make some new friends along the way. You can play social basketball at a club, shoot hoops with a friend, or even practice by yourself.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Tiff met like-minded friends through basketball.
  • How to learn basketball for women
  • Playing at your own pace, in your own way
  • How This Girl Can – Victoria Ambassador Sabrin fit in, even though she was told she couldn’t play because she’s a girl
  • How to find a team or court near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

How basketball helped Tiff meet like-minded friends

Tiff has enjoyed playing women’s social basketball in Melbourne for the social connection, as well as the physical activity. “Playing basketball you have 5 people on a team, so that’s at least 4 other friends.” As a gay woman on a diverse team, Tiff found she always felt included: “We break the gender barrier, so there’s non-binary, there’s trans and it doesn’t matter – we’re all human we all crave love and affection”. “It’s not always about winning, it’s about how you feel inside,” Tiff said.

 

 

How to learn to play basketball

Whether you’ve watched the Women’s National Basketball League (WNBL) and want to get in on the fun, or you want to see how it feels to get active on a court, there are many ways to get involved.

Inclusive basketball programs

A great place to start and learn basketball in Melbourne and regional Victoria is with one of Basketball Victoria’s range of all abilities basketball programs.

Social basketball is a popular game, and chances are there is a social basketball competition for women near you. There are many associations and organisations that run these competitions, so contact your local providers to find out more.

The great thing about basketball is you don’t have to join a club or team unless you want to. For a fun way to get moving, you can simply grab a basketball and head to your local park – plenty have dedicated basketball courts you can use. You can go on your own or with a friend to practice and take some shots.

Play basketball at your own pace, your own way

There are many different forms of basketball to choose from, with different levels you can play at, from social to competitive.

Walking basketball

If you’re looking for a sport that’s not as fast-paced, walking basketball might be for you. It’s a slower, low-impact introduction to basketball. It’s a social game too, making it a fantastic sport to get moving again after a break and meet others.

Wheelchair basketball

Wheelchair basketball is another form of the game you can try with modified rules.

There are many ways to get involved in basketball for women. It doesn’t matter what your age, body shape, background or ability is. All that matters is you’re having a try and having some fun in the process.

 
 

How basketball helped Sabrin fit in, even though she was told she couldn’t play because she’s a girl

Sabrin, 20, had always been told she couldn’t play basketball because she was a girl. But coming from South Sudan, she had played some before and knew she loved honing her skills. For Sabrin, “it was a sport I could play wherever we went and helped me fit in.” She says it’s common to feel insecure about yourself when practicing in public, but that doesn’t need to prevent you from giving it a go. “I like playing basketball, and I like going out. Who’s to stop you?”

 

How to find a team or court near you

  • Visit the websites mentioned on this page: all abilities basketball programs, walking basketball or wheelchair basketball.
  • Google it! Search to see what other basketball courts or clubs there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a basketball club near you who has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t join a ‘tip-off’ (how a game starts in the middle of the court) in a local basketball community just yet, there are things you can do to get moving and have some fun on your own or with a friend.

The great thing about basketball is you can pick up a ball and practice some moves at home. You can find basketball classes and coaching videos online, so you can always check those out now and if you get a chance and want to play with a group later, you can do that too.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

You may also want to look at some other sports you can try to get moving in a way that you enjoy. As Tiff says, it’s not always about winning. It’s about how it feels, and giving something new a go!

Cycling

Enjoy riding around the block, commuting on a bike or sweating through a spin class? Read our tips or join one of the many women’s cycling groups in Melbourne and regional Victoria. Social cycling in particular can be as fun or as practical as you like. It’s a way to socialise while getting some movement in your day with other like-minded women – of all ages, backgrounds and fitness levels.

On this page we look at:

  • How This Girl Can Ambassador Tiffany found a way to explore new parts of Melbourne with cycling after moving from overseas
  • How to start cycling if you’re a beginner
  • Finding a women’s cycling group near you
  • This Girl Can Ambassador Tina’s tips for women starting cycling

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Cycling helped Tiffany to discover new areas after moving from overseas

Tiffany got a bicycle for Christmas when she was in her late twenties, just after she moved to Melbourne from Taiwan. Now she loves cycling and the access it’s given her to “tucked away places” in her new city and feels passionate about encouraging more Asian women to be active. Cycling has also plugged her into the local community: “You don’t have to know each other – you just feel it.” … “It’s nice to cycle around, particularly when the weather’s great. I can feel the wind in my hair. It feels really good.”

 

Cycling classes and how to start cycling

If cycling sounds like an activity you’re interested in trying, that’s great. It’s a fun way to be active and get some exercise, and you can go cycling by yourself, with friends and family, or in a group.

There are many women’s cycling groups that offer learn to ride programs for first starters.

You can also find a range of resources and cycling classes for beginners by searching online. Bike shops, universities and other private organisations offer cycling lessons if you’re new and need a leg up to get moving.

As well as the basics of the bike, you also need to know the road rules. Bicycle Network offers free resources to get you started and learn more about how to get the best bike for you.

Finding a social women’s cycling group, or go cycling just for you

One of the best parts of women’s cycling is going for a ride with others. There are lots of women’s bike rides around that are social, fun, and help new riders learn.

Look online to find  cycling clubs, women’s cycling social groups, and plenty of beginnergroups too for those finding their feet.

If you’d prefer to go cycling by yourself or with someone you know, there are many resources available to show you the best cycling locations. Visit Victoria has some great information about where to go cycling, and you can pick up some handy route maps from VicRoads too.

Tina’s cycling for beginners tips for women

When This Girl Can Ambassador Tina, 54, was cycling for the first time, she almost gave up. Then several female cyclists zoomed by. It inspired her!

Six months later, she’d bought a new bike and started training for a big ride. Despite heckling from dudes about “fat chicks” wearing lycra, Tina chooses to wear lycra no matter what!

Here are some top tips from Tina for women jumping on a bike for the first time:

  • Don’t feel worried if you don’t know some of the rules, or how to change a flat tyre. This comes with time and experience.
  • It’s normal to feel nervous being on the bike. It’s kind of expected, really!
  • If you’re not sure that you can make it up a steep ride or hill, it’s okay to get off and walk.
  • Riding is about being in the moment and enjoying yourself. It’s okay to do things your way.

Next steps to get into women’s cycling

  • Visit the websites mentioned on this page:  Bicycle Network, Visit Victoria or VicRoads.
  • Google it! You might not believe it, but there are social women’s cycling groups everywhere in cities and regional areas in Victoria.
  • Find a Supporter in your neighbourhood to see if a women’s cycling community has registered online to support This Girl Can – Victoria.
  • Ask other women about women’s bike rides – chat to your friends, family or colleagues about trying it together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

There are many ways to learn to ride and get into women’s cycling groups. If you can’t get out right now, that’s okay.

If you have access to a gym, you can try a spin class or cardio class, or jump on a free bike on the gym floor. If you have a bike of your own, you can buy an indoor bicycle trainer, which keeps the back wheel propped up. This means you can ride to your heart’s content at home – you just won’t technically go anywhere!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Cycling is a great way to get active and enjoy the surrounding areas with family and friends. If you want to try another activity or sport too, here are some ideas:


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