Geelong Falcons 2012 Training Diary

Geelong Falcons 2014 Training Diary Contact Numbers

• Michael Turner (Regional Manager) - 0418 524 495

• Andy Allthorpe (Coach) - 0438 048 182

• Levi Turner (High Performance Manager) - 0408 552 539

• Josh Humphries (Strength and Conditioning Coach) – 0433 889 448

• Justin Edwards (Physio) - 0410 584 425

• Matthew Harkin (Hampden) - 0439 985 394 Table of Contents

• Congratulations to Drafted players • Sponsors • Message from Mick • Message from Fitness Staff • Warm Up • Running program • Lower Body Strengthening • Recovery/Cool Down/stretching • RICER/Injured Players • Weights program • Message from Coach • Skills/Drills • Nutrition • What to do now?

Congratulations – 2013 Draftees

Darcy Lang Lewis Taylor Pick 16 - Geelong Darcy Gardiner Pick 28 – Brisbane Lions Pick 22 – Brisbane Lions Congratulations – 2013 Draftees

Sam Russell Nick Bourke Rookie Pick 13 – Port Adelaide Rookie Pick 31 - Geelong Sponsors for 2014 Message from Regional 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 on all Key Performance Indicators [KPI]- including - numbers drafted, percentage of players drafted who play AFL [80%], awards won, Premierships, All Australians, 3 Brownlow Medals [2 x Ablett, Bartel ] and 7 current / past AFL Captains - Matthew Primus, Cameron Ling, Gary Ablett, Luke Hodge, Jonathan Brown, Travis Boak and Nick Maxwell. • 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 2000 and have been in the finals every year since then but our core business is 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 [for 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. Pyramid to Success • AFL clubs and the Geelong Falcons rate players on FIVE core attributes:

• 1. ATTITUDE - at training, home ,school, work and in the community.

• 2. BALL WINNING ABILITY- as the standard gets higher the harder it is to win your own football- TAC Cup,VFL, AFL.

• 3. DECISION MAKING- when you have the ball in your possession.

• 4. SKILL DELIVERY - by hand and foot for the advantage of your team and teammates.

• 5. ATHLETICISM - to play the game at an elite level. The higher in standard you go - the more athletic you have to be to compete with elite AFL players. E.g. Speed, Endurance, mobility, vertical jump, speed repeat, strength, height, weight, body mass, etc.

Message from Fitness Staff

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, weights and recovery training session 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 Stoofa. DO NOT do more than one of these each week and make sure that you substitute it for a session, not do it as an additional session.

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 and every running, weights or additional (boxing, swimming, bike riding) session you need to fill out the session analysis sheet provided in the diary. You will need to print 30-40 of these and have them with you at all times, including during your holidays away. This way we can track what you have been doing during the break and how you have recovered after each session. Good luck, work hard, stay focused and contact any of the HP staff if you have any questions.

Warm Up Procedure

The following warm up is what you have already been conducting during your Prep to Train period, with some additional movements added on towards the end.

Lower Body Activation Dynamic Body weight Squats (1 set of 20-30) Wide Stance Lunging x 5 each leg Crab Walk (2 sets of 10 each side) Lateral Lunging x 10 Standing Hip Abduction (1 set of 10 reps Jogging high knees x 20m each leg) Jogging bum flicks x 20m Skipping x 20m Mobility Side to side x 50m (constant rotation of sides) Back Rolls x 5 Easy leg swings x 10 each side front and side T Cross x 5 Each Side Scorpion x 5 Each Side Intensity Walking toe touches x 5 each leg Squat Jumps x 3 Walking high knees x 5 each leg Jogging touching ground x 40m Walking bum flicks x 5 each leg Easy change of direction x 50m Walking hip rotation x 5 each leg 30m strides at 50-70% x 5 Acceleration over 10-20m at 80%+ x 5 40m efforts at 90% x 3 Running Program

Please ensure that you follow this running program as stated during the coming months (refer to the attachment in the email for the running program). The set up for three sessions each week is to continue with Monday, Wednesday and Friday. After each session you are required to complete the attached assessment form, which will them be handed in, along with your weights sheets, upon your return to training. The running you will undertake will follow the format of the last 5 weeks, however the total distance each week will be longer due to the reduced distance covered in the skills. We wanted to keep this format for two reasons; 1: you understand what each session requires and the particular distances and work to rest ratios involved and 2: we are striving to continue to build on these three fitness components as we see them as integral to building a solid foundation for you to develop from. It is recommended that you complete the running in groups as this will make it easier then running alone as you will be able to motivate each other and push each other to get 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 here and there it will be pretty obvious when you come back to training in January as you will fall behind very quickly and allow others to potentially take your spot in the final squad. If you have any questions with regards to this running program please feel free to call Josh or Levi.

Lower Body Program – 1st Years

Green Theraband - 1st Years Exercise Sets Reps Notes Theraband Squats 3 20-30 Use green theraband around top of knees and ankles Feet shoulder width or a little less apart Set No. 1 2 3 Pressure through the heels Weight Feet to not come over your shoes laces Reps 20-30 20-30 20-30 Can be slightly quicker than BB squats Exercise Sets Reps Notes Theraband Crab Walk 3 10 each Use green theraband around top of knees and ankles Start in 1/4 squat position Set No. 1 2 3 Take small sideways steps keeping tension in Theraband Weight Head should stay at same level, pressure through heels Reps 10 each 10 each 10 each Work to one side then come back and work the other Exercise Sets Reps Notes Single Leg 3 10~15 Lie on your back with one leg at a 90 degree angle Hamstring Bridge Bring hips off ground to create bridge of the torso Set No. 1 2 3 Squeeze your glutes to lift Weight Hold at top for a few seconds Reps 10~15 each 10~15 10~15 Release back to the ground Exercise Sets Reps Notes Single Leg 3 10~20 Stand with ball of foot on the edge of a stair Calf Raise Use wall or hand rail to steady yourself Set No. 1 2 3 Start with foot down as far as possible Weight Contract calf and push up as far as possible Reps 10~20 each 10~20 10~20 BE CAREFUL WITH THIS EXERCISE. CAN PULL UP SORE Exercise Sets Reps Notes Lateral Lunge 3 6~10 Start with feet together Lunge to left making sure your right foot stays on the ground Set No. 1 2 3 Bum out, left foot straight and get into a deep squat depth Weight Pop back to the start and complete one side Reps 6~10 each 6~10 6~10 Repeat for other side Lower Body Program – 2nd Years

Blue Theraband - 2nd Years Exercise Sets Reps Notes Single Leg Squats 3 Jan-00 Use a wall or something similar to stabilize if required Resting leg straight out in front or bent behind Set No. 1 2 3 Pressure through the heels Weight Feet to not come over your shoes laces Reps 10 10 10 Keep leg/knee straight - Don't bend in/out on way down Exercise Sets Reps Notes Theraband Crab Walk 3 10 each Use blue theraband around top of knees and ankles Start in 1/4 squat position Set No. 1 2 3 Take small sideways steps keeping tension in Theraband Weight Head should stay at same level, pressure through heels Reps 10 each 10 each 10 each Work to one side then come back and work the other Exercise Sets Reps Notes Single Leg 3 10~15 Lie on your back with your knees at a 90 degree angle Hamstring Bridge One leg straight out the other bent as above Set No. 1 2 3 Bring hips off ground to create bridge of the torso Weight Squeeze your glutes to lift Reps 10~15 each 10~15 10~15 Hold at top for a few seconds, work one side then work other Exercise Sets Reps Notes Single Leg 3 20~30 Stand with ball of foot on the edge of a stair Calf Raise Use wall or hand rail to stead yourself Set No. 1 2 3 Start with foot down as far as possible Weight Contract calf and push up as far as possible Reps 20~30 each 20~30 20~30 BE CAREFUL WITH THIS EXERCISE. CAN PULL UP SORE Exercise Sets Reps Notes Weighted Lateral Lunge 3 6~10 Start with feet together with weight on chest or holding DB Lunge to left making sure your right foot stays on the ground Set No. 1 2 3 Bum out, left foot straight and get into a deep squat depth Weight Pop back to the start and complete one side Reps 6~10 each 6~10 6~10 Repeat for other side Recovery/Cool Down/Stretching

In terms recovery/cool down/stretching, the bulk of this information is all outlaid in the document you received on day one of Falcons, which ideally should be kept in your folders. 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 walking lap of the oval and then perform the following. •Conduct adequate stretching of major muscle group of 30-45sec holds each, E.g. 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, i.e. 3L at least per day.

Pool/Beach Recovery Session • Duration: 20 minutes

• Exercises

• Walk forwards for 1 lap • Walk backwards for 1 lap • Walk dropping your knees for 1 lap • 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 Note: If using a • Slow walk for 2 laps beach to complete recovery, perform • Finish by stretching out of the pool exercises over 25m. RICER • RICER is applied when soft tissue injury occurs. It should be adhered to immediately after the injury happens and followed 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. Injured Players – Bike Sessions

• Aerobic Power (1) • HIIT (2) • 3 mins Warm up • 3 mins Warm up • • 10 x 30 sec ON / 30 sec OFF 8 x 25 sec ON / 15 sec OFF • 10 x 30 sec ON / 20 sec OFF • 8 x 45sec ON / 45sec OFF • 8 x 25 sec ON / 15 sec OFF • 6 x 1min ON / 1min OFF • 3 mins Cool Down • 3 mins Cool Down

• Repeat Sprint (1) • Aerobic Power (2) • 3 mins Warm up • 3 mins Warm up • 10 x 10 sec ON / 10 sec OFF • 15 x 45 sec ON / 90 sec OFF • 10 x 15 sec ON / 15 sec OFF • 5 x 45sec ON / 60sec OFF • 10 x 20 sec ON / 20 sec OFF • 3 mins Cool Down • 3 mins Cool Down

• HIIT (1) • Repeat Sprint (2) • 3 mins Warm up • 3 mins Warm up • 6 x 20 sec ON / 10 sec OFF • 5 x 20 sec ON / 5 sec OFF • 5 x 30 sec ON / 10 sec OFF • 8 x 15 sec ON / 15 sec OFF • 5 x 35 sec ON / 15 sec OFF • 6 x 20 sec ON / 10 sec OFF • 3 mins Cool Down • 3 mins Cool Down

Weights Program

You will find the your respective weights program as an attachment on the email. The gym programs for both 1st and 2nd year players are based on a 3 day per week structure as you have been doing already. You will now be conducting 2 strength sessions (Monday and Wednesday) and 1 power session (Friday). The exercises are very similar, if not the same, with the only evident difference being the order of exercises, sets and reps. I kept most of the exercises the same as they are integral to your programs, whilst I also want you to improve your strength at those particular lifts. You should all be very familiar with what each particular session requires of you, but most importantly the technique required for each lift. Please remember that weight should only be increased when strict and correct form is adhered to for every rep/set. After each 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 that you attend the gym with a partner, like the running, it’s easier to train with someone and motivate one another throughout each session.

NOTE: During the week of 23rd – 27th, you are only required to conduct two weights sessions that week as this will be your transition into the next block of training. I only want you to conduct the strength and power session from the program you have been doing for the last 5 weeks (not the new program, you can start that the following week). Choose 2 upper body and 2 lower body exercises from each session. An example of this would be Monday: strength – 2 x upper body, 2 x lower body and Friday: power – 2 x upper body, 2 x lower body.

Message from the Coach CONTROLLED TRAINING ENVIRONMENT Over the last 5 weeks you have been in a controlled training environment. Geelong Falcons Fitness Staff and Football Coaches have organised and structured training and been there to drive you along to get the most out of you. So far you have had your region’s squad to give you a guide on how you are travelling and been there to push you along during those tough times.

YOU ARE RESPONSIBLE During this period of 5 weeks training, it will show us who has the individual drive and want to become a TAC player. YOU will be the one responsible for what you do over this period, and only you will know if you are pushing yourself enough to get the required improvement over this break to prepare for the 5 weeks leading in to practice games.

TRAIN IN SMALL GROUPS I encourage you to organise small 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. Skills/Drills – Week 6

WEEK Session Skill Focus Drills

Ground balls- to improve below the knees, Hands Half volleys- to improve reaction to improve timing moving through the line of the ball. Rapid Hands- Ball each in pairs, alternating left and right, as quick as you can go. Mon 6 23/12 Weighted kick to lead back on 45 Kicking Low and hard kick to a lateral (Pushing back off the mark) Low controlled kick to a lead up on the 45. (pushing back off the mark- tick lead)

Contested Grapple first then compete for ground balls 1 on 1. Groups of 3 so can rotate. Groundballs Wed 6 25/12

Kicking Kicking to a lead up with pressure. Pressure on kicker and pressure on lead up. Alternate types of leads- up/back or tick leads.

Groups of 3. A1 protected by A2 with a D2. Focus on using power in legs to block and Blocking protect A1.

6 Fri 27/12

1 v 1- working on body position, identifying and protecting drop zone. If in best position go Contested Marking for mark, if not must bring ball to ground. Drills/Skills – Week 7

Ground balls- to improve below the knees, Hands Half volleys- to improve reaction to improve timing moving through the line of the ball. Rapid Hands- Ball each in pairs, alternating left and right, as quick as you can go. Mon 7 30/12 Weighted kick to lead back on 45 Kicking Low and hard kick to a lateral (Pushing back off the mark) Low controlled kick to a lead up on the 45. (pushing back off the mark- tick lead)

Tackling Tackling box-5m square- D1 focus on closing down space, then feet close together to watch for driving leg to give away direction A1 is going then drive in and use whole body to tackle staying low. 7 Wed 1/1

Kicking Square setup-markers 25m apart. 3 players. Player with ball has free lateral from him. Out of the other 2 players the one closest to spare hat moves to hat to mark lateral kick. Lateral hat always free for next player to lead to. 3 v 2 scenario can work with 2 v1 in a box. Vary the size of the box to vary the amount of space. Focus on roles. A1 ball in hand be on the move to space, decision when to release is Grid Game critical. D1 close down space on A1, aim to corner him to limit his release options. A2 look to protect then role to receive in space (critical). D2 cover most dangerous A2, ready to 7 Fri 3/1 impact if move into D1.

Kicking Goal Kicking. Set Shots- varying angles and distances, FOCUS getting a routine. Then on the run varying angles and distances.

Totals Drills/Skills – Week 8

Ground balls- to improve below the knees, Hands Half volleys- to improve reaction to improve timing moving through the line of the ball. Rapid Hands- Ball each in pairs, alternating left and right, as quick as you can go. 8 Mon 6/1 Weighted kick to lead back on 45 Kicking Low and hard kick to a lateral (Pushing back off the mark) Low controlled kick to a lead up on the 45. (pushing back off the mark- tick lead)

Contested Grapple first then compete for ground balls 1 on 1. Groups of 3 so can rotate. Groundballs Wed 8 8/1

Kicking Kicking to a lead up with pressure. Pressure on kicker and pressure on lead up. Alternate types of leads- up/back or tick leads.

Groups of 3. A1 protected by A2 with a D2. Focus on using power in legs to block and protect Blocking A1.

8 Fri 10/1 1 v 1- working on body position, identifying and protecting drop zone. If in best position go for Contested Marking mark, if not must bring ball to ground.

Totals

Drills/Skills – Week 9

Ground balls- to improve below the knees, Hands Half volleys- to improve reaction to improve timing moving through the line of the ball. Mon Rapid Hands- Ball each in pairs, alternating left and right, as quick as you can go. 9 13/1 Weighted kick to lead back on 45 Kicking Low and hard kick to a lateral (Pushing back off the mark) Low controlled kick to a lead up on the 45. (pushing back off the mark- tick lead)

3 v 2 scenario can work with 2 v1 in a box. Vary the size of the box to vary the amount of space. Focus on roles. A1 ball in hand be on the move to space, decision when to release Grid Game is critical. D1 close down space on A1, aim to corner him to limit his release options. A2 look to protect then role to receive in space (critical). D2 cover most dangerous A2, ready 9 Fri 17/1 to impact if move into D1.

Kicking Goal Kicking. Set Shots- varying angles and distances, FOCUS getting a routine. Then on the run varying angles and distances.

Totals Drills/Skills – Week 10

Contested Grapple first then compete for ground balls 1 on 1. Groups of 3 so can rotate. Groundballs Mon 10 20/1 Weighted kick to lead back on 45 Kicking Low and hard kick to a lateral (Pushing back off the mark) Low controlled kick to a lead up on the 45. (pushing back off the mark- tick lead)

Kicking Goal Kicking. Set Shots- varying angles and distances, FOCUS getting a routine. Then on the run varying angles and distances.

Totals Nutrition Nutrition for Training – Geelong Falcons Best foods/fluids to consume: Before training After training In between training days

Carbohydrate foods: whole grains Carbohydrate and Protein foods: Carbohydrate and Protein foods: and fruits (more nutrient dense carbohydrate foods (balance diet between training sessions (carbohydrate foods to increase directly after training to replenish glycogen including nutrient dense carbohydrate glycogen stores in the muscle) stores in muscle, and quality protein foods foods combined with high quality lean For example: as a meal following to repair muscle protein) 1 x Banana damage) For example a snack: For example a snack: Homemade fruit muffin 1 x Whole grain sandwich with honey Banana and yoghurt Raw nuts with banana and yoghurt  1 x Small Fruit Salad Tuna or chicken sushi rolls Fruit 2 x Sushi rolls Or if a meal: Small tin of tuna 1 x Freshly squeezed fruit and Whole meal pasta with tuna and Fruit and nut bar vegetable juice vegetables Or if a meal: 2 x slices whole grain toast with honey Eye fillet steak with steamed vegetables Whole meal pasta with tuna and 1 x small serving of rice and including potatoes vegetables vegetables Chicken and salad whole grain sandwich Eye fillet steak with steamed vegetables 1 x bowl of cereal with milk Tuna and salad pita wrap including potatoes 1 x fruit muffin Rice and vegetables with chicken Chicken and salad whole grain sandwich Tuna and salad pita wrap Fluids: Fluids: Beef and vegetable stir-fry with rice  Water 500ml Sports drink 500ml Water 1-2 litres Fluids: Small fruit juice Daily 2-3 litres What to do now?

After reading the training diary you should print off all relevant documents: • Running Program • Weights Program • Session analysis sheets

Of course if you have any questions regarding the diary or specifically related to any of the sessions don’t hesitate to contact any of the Falcons staff!

Enjoy the break, train hard and we look forward to your return to Highton Reserve on the 27th January 2014.