"My European performances thus far haven’t been great but I’m still happy with the outcome of my races. I’m working on a few technical things and hopefully, it can work out and my times will start dropping. It was my first Commonwealth Games and I was satisfied with my results there. In January I tore my hamstring so my build-up to the Commonwealth Games wasn’t that smooth"

"All the hard work at training sessions over the years has finally paid off. I never gave up and knew one day I would reach my dream of competing on the international stage"

"Training is a lot of hard work, but I have the hunger to improve every year, even if it’s just 0.01 seconds. It’s still an improvement, and I trust my coach and his guidance to get me there"

"3,04 away, I think if I run a clean race I have a good start, I should get it. The next race would be in Europe. I'm not sure when but I think I might race on the 24th. Then I'm on the waiting list for Rabat Diamond League"

"To be honest, it didn’t come as a surprise at all. I could feel it in the warm-up, and I had been running times like that in training, so I just had to perform on the day. My coach had told me I was going to be the one to break the record, and in training you could see I was a lot stronger than last year, so we knew it would come this year"

"I think it's one of my best seasons at the National Champs. I didn't run 13.3 I think for the past four years. At the National Champs, I did it in the heat and the final, both very messy races. Where the last time I did 13.3 was in clean races"

"I didn’t perform as well as I would have liked, but I have been a bit inconsistent, so the main goal is to be more consistent, and that experience will help me going forward. But most important is that I really enjoyed the experience of going up against the best in the world in Rio, and look forward to doing it again"

"My long-term goal is to work towards podium finishes and medals at the Commonwealth Games, World Championships and Olympics. That would be amazing, and it won’t come easy, but with hard work, belief and trust, I think it can happen"

"This is a great competition because it’s the best athletes in the world going up against each other. I’m looking forward to competing against the athletes from the seven countries and to going out there and giving my all"

"I think I've had a lot of speed in my legs lately. My coach has been implementing over-speeding again in training. I haven't done it for about four years. I need to control the speed between hurdles and not run into them then I should be fine"

"My coach and I worked hard to get where I am now. We worked on speed for a few years, and then focused on technique, but there is still room for improvement"

"I can always look back at my races, see what I did wrong, and work on how to perfect it, then get better. I just want to make it into the final of a major competition and whatever happens, happens, because it is so unpredictable in a final, and anything can happen in a technical race like the 110m hurdles"

"People have commented that when we walk onto court, we move as one – and that’s how it feels. We want this culture to trickle down to netball at every level. We need to respect and support one another so that we can be united. Then, everything else will fall into place."

"I think education is the key for all the young players. Going to school is important, especially being a female athlete in South Africa. The sports that we play is not professional, you need to have another source of income."

"I believe strongly that you can’t just stick to making your home better – you can drive just 100km down the road and find a life that you can change in an instant. And that’s the stuff I’m really looking forward to."

"The pride of seeing the team celebrate victories together is something I’ll never forget."

"All I know is what you see is what you get."

"Investment in women’s sport has grown tremendously. However, there’s still a lot of room for growth. Women’s sport needs long term sponsorships to invest in the growth of the sport. I have seen big corporations show up to major events however, do not continue their investment within the sports afterwards. Inconsistent sponsorships do not allow development and sustainability for the longevity of the sport."

"There’s room for growth through the opportunities that constantly arise, the rules adaptations and the potential careers within and through the sport."

"I’ve got goals to achieve so I need to keep working."

"I tell myself that what I do now counts for what lies ahead! So not focusing on the future but making sure I give my very best at each task now because later I will reap the rewards."

"The decision to continue chasing your dreams and not focusing on the loss is also one of the most difficult decisions in life, but it has made me who I am today."

"I will remain a proud ambassador for the beautiful sport of netball, and I will remain fully committed to maintaining my humanitarian and philanthropic endeavours."

"Netball opens a lot of doors and it’s helped me become a person I never thought I would be."

"What’s what makes a good leader, your actions in the present, it’s not always necessary to talk so much, you must lead by example."

"Being the first coach to help take South Africa into the top four is a milestone, but it’s also just the beginning of where we want to go."

"We are former players, we have played in the same together, and we have always had the same goal, so the connection is great."

"Netball has really changed my life drastically and I’m hoping that someone will follow in my footsteps. To take the journey that I’ve taken by using sports to change their lives."

"It was amazing for me to witness these young South Africans seeing a future for themselves in netball."

"Netball is an easy sport – all you need is a ball and a bit of space. Everyone can understand it and relate to it, no matter who they are and which part of the country they’re from."

"They have taught me that leadership is never one-size-fits-all. Every person in the team is different; some need encouragement, some need accountability, some just need to be heard. I’ve learned to listen more, to be patient, and to celebrate others’ strengths."

"When I look at where netball was when I started and where it is now, the professionalism, the exposure, the opportunities, it’s truly inspiring."

"Having doubts about yourself is inevitable, however, it is important to use those negative thoughts and emotions to keep you motivated and continue pushing on."

"“Also being an athlete, I know what it feels like to not get what you’re supposed to get. My job is to communicate with federations, captains and managers to make sure that everyone is happy within their roles and codes. Just to make sure everyone has what they’re supposed to have."

"You also have bills to pay. Sport can also assist in that sense, so it’s a fantastic opportunity that one can explore."

"An opportunity given to players of different languages and skin colour allows the national team to influence kids from all backgrounds. Every player brings something different and the unity that the team brings is also a big advantage for the team going forward."

"I always had a support system even outside my family through Netball. I’ve seen first hand how netball can change one’s life through guidance, support and opportunities!"

"The role models that the kids can look up to are so diverse. They can now actually relate to a particular person because of the numbers and the mixture of the group."

"Being captain isn’t just about wearing the armband, it’s about connecting with people, understanding what motivates them, and creating an environment where everyone can perform at their best."

"Netball opens up a lot of opportunities. For example, it can help you further your studies by getting a high school or higher institution bursary. Besides that, you can play abroad, which is a dream come true for many. Above all, you can make a living out of what you love."

"I’d say my leadership style is calm but intentional. I believe in leading by example, through my work ethic, communication, and consistency. I’m also big on empowerment; I want my teammates to feel trusted and confident to make decisions."

"Leadership for me is about guiding, not controlling."

"The younger generation now sees netball as a career, not just a passion."

"I always strive to better myself and give my best on and off court."

"Lastly, that little netball player that we inspire, will get to see live how it is possible to reach your dream."

"Where you come from or even how you look doesn’t determine where you are going. It is important to know where you want to be in order to set goals and chase them. Believing in God and believing in yourself is vital to achieving your dreams."

"Preparation is everything."

"The players can be inspired by their coaches who have played at the highest level before."

"Difficult circumstances don’t determine who you will be or where you will go, you can use them to become a better person and example. I love netball because it is an escape, but you also learn life lessons from it."

"Netball has changed over the years with the make-up of the team in terms of representing who we are as a country. South Africa is diverse and netball is currently a true reflection of who we are."