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 Sunday also being rest/recovery days. During these 'rest/recovery' days you should be completing an active recovery. This may include a pool swimming session, pool/beach recovery session (outlined in the diary), a surf, a light bike ride, Pilates, walking, stretching etc. • After each week, you need to fill out the online survey for which you have been provided a link. If you have any questions or issues, please call Jesse. • Good luck, work hard, stay focused and contact any of the HP staff if you have any questions. U18 Warm Up Procedure The following warm up should be completed before every running session. The Prehab should be conducted before every weights session. Prehab Dynamic Theraband Crab Walk (1 set of 20-30 e/s) Wide Stance Lunging x 5 each leg Hip Abduction/Hip Adduction (1 set of 10 each Lateral Lunging x 10 side/each movement) Jogging high knees x 20m DB Internal/External Rotation(1 set of 10 reps each Jogging bum flicks x 20m side/each movement) Skipping x 20m Scapula Retraction (1 set of 20) Side to side x 50m (constant rotation of sides) Easy leg swings x 10 each side front and side Mobility Back Rolls x 5 Intensity T Cross x 5 Each Side Squat Jumps x 3 Scorpion x 5 Each Side Jogging touching ground x 40m Walking toe touches x 5 each leg Easy change of direction x 50m Walking high knees x 5 each leg 30m strides at 50-70% x 5 Walking bum flicks x 5 each leg Acceleration over 10-20m at 80%+ x 5 Walking hip rotation x 5 each leg 40m efforts at 90% x 3 U18 Running Program • Please ensure you follow the enclosed running program for your specific program (U18, U16 or YGA) during the coming months. This program is designed with three sessions each week – Monday, Wednesday and Friday. • After each week, you need to fill out the online survey for which you have been provided a link • The running you will undertake largely follows the same format from the first 6 weeks of this pre-season, however the total distance each week will be longer due to the reduced distance covered in skills. This format will remain the same for two reasons: (1) you already understand what each session requires and the designated distances and work to rest ratios involved and; (2) we are aiming to build on these three fitness components as this is integral to building a solid foundation for you as an elite youth footballer. • You are recommended to complete the running in groups. This can make it easier than running alone, as group training enables all of you to motivate/push each other while ultimately gaining the most out of each session. • For those who take the easy way out and don’t complete the running or only do a session sporadically, it will quickly become obvious upon return to training in late January, as you will fall behind very quickly thus jeopardising your chances of making the final Falcons squad for 2019. • If you have any questions with regards to this running program please feel free to call Matt. U18 Core Activation Session This is an optional session to include after your weights or running sessions. Please ensure the following movements are conducted with controlled breathing (i.e. DON’T hold your breath)!

• Session 1. 60 Seconds on/ 30 Seconds off - X3 Prone hold • Session 3. 120 Seconds on/45 - X4 Side bridge Seconds off - X3 Straight arm prone row - X3 Full R.O.M sit ups - X2 Lying leg raise • Session 2. 90 Seconds on/20 Seconds - X2 V- Sit ups off - X4 Oblique hip raise - X3 Up-down - X2 Supine leg kicks U18 Injured Players/Optional Bike Sessions

Aerobic Power (1) HIIT (1) Repeat Sprint (1) • 2 min Warm up • 2 min Warm up • 2 min Warm up • Resistance Medium • Resistance Hard • Resistance Hard • 1km ON 25sec OFF • 5km Max 120sec OFF • 10x30sec ON 10sec OFF • 1km ON 25sec OFF • 5km Max 240sec OFF • 10x40sec ON 25sec OFF • 1km ON 35sec OFF • 5km Max 60sec OFF • 10x30sec ON 20sec OFF • 1km ON 45sec OFF • 2min Cool Down • 2min Cool Down • 1km ON 15sec OFF • 2min Cool Down

Aerobic Power (2) HIIT (2) Repeat Sprint (2) • 2 min Warm up • 2 min Warm up • 2 min Warm up • Resistance Medium • Resistance medium/hard • Resistance Hard • 10 minutes ON record distance 120 seconds • 500m Max OFF • 8x30sec ON 15sec OFF • Effort for Time/ x5 • 8 minutes ON record distance 120 seconds • 10x45sec ON 15sec OFF • 30sec Rest between efforts OFF • 8x35sec ON 25sec OFF • 6 minutes ON record distance 120 seconds • 2min Cool Down OFF • 2min Cool Down • 4 minutes ON record distance 120 seconds OFF • 2min Cool Down U18 Weights Program

• Your respective weights program are enclosed at the end of this presentation. • The weights for both 1st and 2nd year players are based on a 3 day per week structure as you have been doing already. The respective programs contain the same exercises from your current program, with the exception of changed reps/sets! There is no point in giving you completely new exercises after only 6 weeks as you are still mastering the technique required for each of them. The aim is to make these exercises the basis for more technically advanced movements to learn under qualified supervision at the Geelong Falcons upon your return post Xmas break. • It cannot be stressed enough how important it is to write down the weight you are lifting each week. Not only for your benefit, but for the HP Staff to track your progression during this next 5-week period. Your weights program must be handed in as part of your overall Training Diary so we can assess your loads and validate your fitness base. • As per the running component, after each weights session you need to complete an assessment sheet of the session, which will be handed in, along with your running assessments, upon your return to training. • It is also recommended you attend the gym with a partner – like the running sessions, it’s easier to train with someone and motivate one another throughout each session. NOTE: • You will start your programs Monday of next week and finish the week before you return to Falcons. Message from the Coach – U18

Congratulations on completing the first phase of our preseason program. The last five weeks should have helped you to develop a good understanding of what is expected of a Geelong Falcon. The efforts of our strength and conditioning team have you in good stead as we enter the Christmas Break. It is vitally important that you approach your break with an eagerness to improve. It is expected that you will complete all sessions provided for you and each session will be logged through Survey Monkey.

I encourage you to get in contact with your fellow squad members and I expect you to train in groups. Organise amongst each other to train together, pushing yourself and supporting one another. Use our facebook group to drive our standards and to post some of our work. Stay in contact over the break and apply what you have learnt to all sessions you undertake.

Have a great break from the program and enjoy the time you have with your family. When we return from our break, we will expect more of you. Return prepared and demonstrate to us that you do…

‘Respect The Opportunity”. U18 Required Actions • TOUCH THE FOOTY, get around each other and organize plenty of skill sessions WITH YOUR NEW MATES. You have seen plenty of new drills over the past 5 weeks that you can use. Or even better, create some new ones that is based around our core method. I’m always open to new ideas • MIX IT UP– Try not to train at our home base in Highton. Keep a fresh mind. • Wear your pre-season FALCONS APPAREL when you run, train or go to the gym. You REPRESENT the club now, be PROUD of it. • RESPECT and understand the position you are in at the moment. There are no promises, if you really want it, you need to WORK HARD for it. • There is one activity to complete on the next page… U18 Player Activity:

Please complete the following survey about how you learn. This is an important resource that can help us as coaches best cater for your needs. Take a screen shot of your results and bring them to our first session back

http://vark-learn.com/the-vark- questionnaire/the-vark-questionnaire-for- athletes/ U18 Drills/Skills Program U18 XMas Running & Strength Program

See relevant, attached program - either as a returning (ie. 2nd year) or 1st year player…. UNDER 16 BOYS TRAINING PROGRAM U16 Contact Numbers

• Michael Turner (Regional Manager) - 0418 524 495

• Cameron Loftus (Coach) – 0423 650 219

• Jesse Drever (High Performance Manager) – 0408 940 138

• Jono Simpson – 0401 943 624

• Jack Stevens (Football Coordinator U16) – 0412 178 228

• Justin Edwards (Physio U16) – 0410 584 425 U16 Warm Up Procedure Message from the Coach – U16

TRAINING FOR A SLOW BUT SUSTAINABLE BUILD Many of you have brothers or fathers who have played and trained at both club, representative and Falcons level in the past. It is important that you understand that a 15 or 16 year old body is able to only handle a certain load of work. This year we have dedicated an amount of time trying to educate you on the amount and intensity of work that is recommended at your level. I encourage you to follow this basic training plan to the best of your ability and keep in mind that we are guarding against you trying to train at a level that is more suited for a fully developed body. If you try to train with senior or mature athletes then this is likely to result in injury. TRAIN IN GROUPS AND IN UNIFORM I encourage you to organise groups to train together so that you continue to stay in contact with your teammates. This will also make training over the break more enjoyable and will give each of you someone to support and encourage you throughout the running and football specific drills we have provided for you. Most importantly it will continue to grow the bond between players within our squad. The better we know each other the more we CARE about each other. If you wear the Falcons uniform when you train then do with the humility and values that those before you have done. U16 Drills/Skills Program U16 Running Program Overview • Please ensure that you follow this running program as stated during the coming holiday break (to be found at end of diary). The set up for the three sessions each week is to continue with Monday, Wednesday and Friday. At the end of each training week, you are required to complete your online survey for that week by clicking on the link. Please call Jesse if you have any issues accessing these links. •The running you will undertake will follow the format of 3 sessions a week, 1 aerobic capacity day, a sprint day and a metabolic condition day. Each session is explained in terms of sets, repetitions (reps) and Rest. Please ensure these guidelines are followed, as they are specifically target different areas of fitness. •It is recommended that you complete the running in groups as this will make it easier than running alone as you will be able to motivate each other and push each other to get the most out of each session. •We encourage you to do your training early in the day before it gets to hot. This also enables you to enjoy the holiday activities with your friends and family without a training session handing over your head. •For those who take the easy way out and don’t complete the running or only do a session here and there it will be pretty obvious when you come back to training in January as you will fall behind very quickly. U16 Running Program When assessing the demands of AFL football, speed, change of direction (agility), power (jumps) repeat speed (metabolic capacity) and aerobic capacity are all crucial parts of a players physical performance. Of these aspects, speed, repeat speed and aerobic capacity shall be the main focus of the off season conditioning program. Keeping in mind these you are junior athletes, appropriate loading and volume must be applied to an off season conditioning program. A 2km time trial was performed on 14 December 2018 to provide a baseline or aerobic capacity, which shall be retested after the summer break to determine who has been adhering to the program. A 3 day a week program is prescribed, with a minimum 1 day rest between training. This should allow adequate recovery in between sessions and reduce chances of injury and overtraining. Fartlek, sprints and a repeat sprint work shall be utilised to train all 3 energy systems, and improve not only aerobic capacity but speed and work capacity. Monday Fartlek running. Fartlek running shall be used to overload your aerobic capacity. The results of the 2km time trial shall determine the ratio of hard to easy running during the fartlek bout, to ensure you are challenged appropriately. Fartlek is also a great way for the body to increase its ability to recover between high intensity bouts. The fartlek running technique shall be used as it allows easy over load of an athletes, at different aerobic levels. 2km total distance shall be used, as it provides a total distance that is relative to the sport, while also keeping the duration short enough to maintain high enough intensities for athletes to reach their maximal aerobic speed. U16 Running Program Wednesday sprints. Sprinting is possibly the number one overlooked facet in local football today. Many coaches want their players to break away from the pack or be first to the ball, yet never actually train speed. Speed like every other physical attribute must be trained to improve. Speed is a neural capability for the body to recruit as many motor units in the quickest possible time. Training pure speed in a fatigued state can lead to poor motor patterns and the body becoming accustomed to not exerting maximal amounts of force. Speed training shall be low volume and low load, yet kept high in intensity. Three sets of four sprints shall be performed over varying distances. Although literature states the average maximal effort sprint is usually 30m, the athletes shall be exposed to a variety of distances to work on their explosive starts, acceleration and top end speed. Friday, metabolic conditioning/repeat speed work. The difference between aerobic capacity and metabolic capacity is simple. Aerobic= how LONG can you go. While metabolic= How HARD can you go. Metabolic capacity has for more transference to the sporting field, as AFL is characterised by bouts of high intensity work with brief periods of recovery. Athletes shall be prescribed 4 sets of high intensity short duration efforts with minimal recovery. These shall be in a running format of 100, 200 and 400 meter efforts. The aim is to increase athletes’ power outputs under fatigue, which is specific to the sport they play U16 Fartlek Running Groups U16 Running Program U16 Running Program

3 X 200 m sprint (every 90 secs) U16 Running Program

5X100m sprint (every 70 secs) U16 Running Program

5X 200m sprint (every 90 secs) U16 Mobility Session U16 Mobility Session U16 Boys Injured Players Conditioning