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Geelong Falcons 2012 Training Diary

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Geelong Falcons 2012 Training Diary Geelong Falcons 2019 Training Diary Table of Contents • Congratulations to drafted players • RICER/Injured Players • Sponsors • Optional Sessions • Message from Mick • Weights program • Message from Fitness Staff • Nutrition • Warm Up • Message from Coach • Running program • Skills/Drills • Core Activation Session • Player activity • Recovery/Cool Down/stretching • What to do now? Congratulations – 2018 Draftees Sam Walsh – Pick 1: Carlton Ned McHenry – Pick 16: Connor Idun – Pick 61: Adelaide Greater Western Sydney Congratulations – 2018 Draftees Brayden Ham – Pick 72: Oscar Brownless – Pick 74: Blake Schlensog– NGA: Essendon Geelong Geelong Congratulations – 2018 Draftees Nina Morrison – Pick 1: Olivia Purcell – Pick 14: Denby Taylor – Pick 20: Geelong Geelong Geelong Geelong Falcons’ Partners – Season 2018 Major Partners: Premier Partners: Andrew Katos, MP Level 1, 174-178 Torquay Road, GROVEDALE VIC 3216 Corporate Partners: Ph: (03) 5243 5222 Gold Partners: The Cremorne Hotel 336 Pakington Street, NEWTOWN VIC 3220 Ph: (03) 5221 2702 Message from Falcons’ Talent Manager - Michael Turner • The Geelong Falcons are the No.1 development program / club in Australia at producing players for the AFL • We are No.1 across all Key Performance Indicators [KPI] – including: numbers drafted, percentage of players drafted who play AFL [80%], player awards won, Premierships, All- Australians, 4 x Brownlow Medals [2 x Ablett, Bartel & Dangerfield] and 8 x current/past AFL Captains - Matthew Primus, Cameron Ling, Gary Ablett, Luke Hodge, Jonathan Brown, Travis Boak, Nick Maxwell and Patrick Dangerfield. • The Geelong Falcons as a club aim every year to win the TAC Cup Premiership, make the top 4 and win as many games as we can, like any other club. • We won our last Premiership in 2017 and have been in the finals every year since then but our core business remains player development. • When, as a player you enter our program, our sole focus is to make you the best player and person we can. • Your responsibility [to yourself] is to give 100% to your development. • Congratulations on being invited to an AFL Academy Program - give it your best and be prepared to make the sacrifices necessary to reach your FULL POTENTIAL. Falcons’ “Pyramid to Success” “Five core attributes” Recovery/Cool Down/Stretching You would now understand that the element of recovery is just as important as the training itself. You need to make sure that your body is ready for it’s next training session. However, as a general summary of what should be undertaken after each session, the following applies: Post Running/Skills: • Slowly complete one jogging lap of the oval and then perform the following. • Conduct adequate stretching of major muscle group of 30-45sec holds each, eg. Groins, Glutes, Hamstrings, Hip Flexors, Quadriceps and Calves. • Ideally perform hot/cold transitions between a bath and shower like you would at training or a straight 10min in cold water. Off Days, E.g. Tuesday, Thursday and Weekend: • Undertake active recovery which could involve going to a pool or beach and conducting functional movements to assist recovery (e.g. lunges, leg swings, side step, groin abduction/adduction). • Perform a light ride on a bike or a walk for 30min; nothing strenuous that involves hills though. Every Day: • Consume large amounts of fluid (water and Powerade) that meet the demands you are placing on your body, ie. 3L at least per day. Pool/Beach Recovery Session • Duration: 20 minutes Exercises: • Walk forwards for 1 lap Note: If using a beach to complete • Walk backwards for 1 lap recovery, perform exercises over • Walk dropping your knees for 1 lap 25m. • Side to side walk for 1 lap each side • High knee walk for 1 lap • Running high knees for 1 lap • Slow swimming with kickboard for 2 laps • Slow breast stroke for 2 laps • Slow backstroke for 2 laps • Leg swings on side of pool for 1 minute each leg • Slow freestyle swim for 2 laps • Slow walk for 2 laps • Finish by stretching out of the pool RICER • RICER is applied when soft tissue injury occurs. It should be adhered to immediately after the injury occurs and applied correctly to allow adequate recovery without further complications. • Rest: limits further damage from occurring, reduces internal bleeding. Avoid as much movement as possible. Amount of rest determined by severity of injury. • Ice: apply an icepack (wrapped up in a cloth of some sort, not direct ice to skin) to the injured site for 20min, take off for 20min and repeat. Continue using ice for the next 48-72 hours. The ice will assist in reducing the pain, inflammation/swelling and bleeding. • Compression: apply bandage both below and above the injured site, not over injured site. Begin the bandage below injured site first and work your way up. Reduces the space for swelling. • Elevation: raise the injured site above the level of the heart at all possible times, this will decrease internal bleeding. • Referral: seek advice from a doctor or physiotherapist for a definitive diagnosis and ongoing care. • Things to avoid when a soft tissue injury is present; heat: it will increase blood flow and swelling. Alcohol: it will increase blood flow, swelling and mask the pain. Running: increase the damage. Massage: increase the blood flow and swelling. Nutrition Before training After training In between training days Carbohydrate foods: whole grains and Carbohydrate and Protein foods: Carbohydrate and Protein foods: fruits (more nutrient dense carbohydrate foods (balance diet between training sessions (carbohydrate foods to increase glycogen directly after training to replenish glycogen including nutrient dense carbohydrate foods stores in the muscle) stores in muscle, and quality protein foods combined with high quality lean protein) For example: as a meal following to repair muscle For example a snack: •1 x Banana damage) •Homemade fruit muffin •1 x Whole grain sandwich with honey For example a snack: •Raw nuts with banana and yoghurt •1 x Small Fruit Salad •Banana and yoghurt •Fruit •2 x Sushi rolls •Tuna or chicken sushi rolls •Small tin of tuna •1 x Freshly squeezed fruit and vegetable Or if a meal: •Fruit and nut bar juice •Whole meal pasta with tuna and Or if a meal: •2 x slices whole grain toast with honey vegetables •Whole meal pasta with tuna and •1 x small serving of rice and vegetables •Eye fillet steak with steamed vegetables vegetables •1 x bowl of cereal with milk including potatoes •Eye fillet steak with steamed vegetables •1 x fruit muffin •Chicken and salad whole grain sandwich including potatoes •Tuna and salad pita wrap •Chicken and salad whole grain sandwich Fluids: •Rice and vegetables with chicken •Tuna and salad pita wrap •Water 1 litre •Beef and vegetable stir-fry with rice •Small fruit juice Fluids: •Sports drink 500ml Fluids: •Water 2-3 litres •Daily 2-3 litres Issues with Surveys • If you have any issues completing survey (but still have internet access), contact Jesse on 0408 940 138 (number also in diary). • If you cannot access the internet for various reasons (holiday etc.), you are required to complete the document on the following slide for EVERY session you do during the period you cannot complete the survey. Document to complete if can’t access internet NAME:________________________________________________ DATE:_________________________________________________ DETAILS OF SESSION:_____________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ RATE OF PERCEIVED EXERTION (OUT OF 100):__________________________ RECOVERY:___________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ UNDER 18 BOYS TRAINING PROGRAM U18 Contact Numbers • Michael Turner (Talent Manager) - 0418 524 495 • Luke Daffy (Coach) – 0481 162 925 • Jesse Drever (High Performance Manager) – 0408 940 138 • Matt Critchley (Head of Athlete Development) – [email protected] • Emily Brown (Physio) - 0418 944 864 • Dean Pearce (Football Manager) – 0405 223 553 Message from Fitness Staff – U18 • Over the last five weeks, you have had the guidance and support of the High Performance staff, driving and motivating you through each session. You now embark on a five-week block of training, where the only person responsible for getting the work done is YOU. YOU are one that needs to be motivated. YOU are the one that needs to sacrifice your time during the holidays. YOU are the one that needs to complete every single running session, weights session, additional session and recovery by yourself or in small groups. • We cannot stress enough, the importance of what this diary contains and that you follow each session that we have prescribed. It is not acceptable for you to complete your own running sessions. The only session you can substitute for one of our sessions is one with Matt. • As always, you need to have a rest/recovery day between each session, with Saturday and
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