Season ~ Muhammad Ali

Transcription

1 Season 2013 The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road - long before I dance under those lights. ~ Muhammad Ali

2 COACHING STAFF Senior Coach Clint Testa Reserves Coach Adrian Rapanaro Skills Coaches Justin Rapanaro Daniel Smith Senior Manager Jack Testa Program Summary PRESEASON INFORMATION Day Location Time Session Focus Tuesday Murdoch Drive Bateman Match play Thursday Friday Program Outline Murdoch Drive Bateman Prescott Drive Winthrop 6pm sharp Arrive early Middle distance running Basic skills Sprint work Basic Skills Strength & conditioning Player Specific training Weights, boxing, running Week Tuesday Thursday Friday 1 15 th January 1 x 1000m 1 x 800m 1 x 600m 17 th January 10 x 60m 5 x 50m 18 th January nd January 2 x 1000m 1 x 800m 29 th January 2 x 800m 2 x 600m 1 x 400m 5 th February 2 x 600m 4 x 400m 3 x 200m 12 th February 4 x 400m 4 x 300m 5 x 200m 19 th February 3 x 400m 4 x 200m 10 x 100m 26 th February 10 x 25m 4 x 150m 8 x 50m 2 x 200m 6 x 100m 1 x 400m 24 th January 10 x 70, 50, 30m 31 st January 10 x 50, 40, 30m 7 th February 10 x 40m 10 x 30m 15 x 20m 14 th February 10 x 40, 30, 20, 10m 21 st February 6 x 40, 30m 8 x 20m 15 x 10m 28 th February Sprint Training 25 th January 1 st February 8 th February 15 th February Circuit training 22 nd February 1 st March

3 Player Guidelines and Expectations Training attire is to be football or running shorts, training singlet or jumper, football boots and joggers. Singlets will be available for purchase. NO BOARD SHORTS. NO T-SHIRTS. We start at 6pm sharp. Get there early to prepare for the session ahead, and be ready on time. We should be done by 730pm on most nights, although some sessions will stretch out a little later. Friday nights: These 7 sessions will be shorter than Tuesday and Thursday nights, and should be completed by 7pm. They are, however, just as important as the other nights in building a fitness base for the season ahead, so your attendance is vital. Friday nights are open to the entire club, so as senior players, you will be expected to get amongst the colts and lower grade players and make yourself known to them. During training, you should be setting the standard for the rest of the club, and encouraging players from the other grades to get the best out of themselves. Following training, all players are invited to stay back for a few drinks. Players aiming to play League or Reserves football are expected to stay back for at least one drink in order to build a strong rapport with your team mates and club mates. If you are going to be late or are unable to attend training at all, you are expected to contact the coaching staff. Coming to training for half an hour is better than not coming at all. During the regular season, if you miss training without contacting the coaching staff, you will be unavailable for selection on the upcoming weekend. Going out for dinner, illness, finishing work late, or being injured are generally poor excuses for not showing up at all. If you need to leave the training track for any reason, you must notify the coaching staff. Don t just walk off without letting us know what s going on. Injuries: If you are injured, you still need to come to training with all of your gear, get treatment from our physios, and then see the coaching staff for rehab. Those in rehab are expected to work harder than those on the track in a bid to maintain fitness and touch. During the regular season, injured players will be expected to run water and assist in other ways on game day you are still part of the team! It is expected that you do not consume any alcohol until after the completion of the game. Selection for preseason games will be based on preseason attendance and performance. Those who attend most frequently and train to the highest level will be given preference when it comes to selection for League and Reserves scratch matches.

4 Selection for Round 1 of the home and away season will be based on performance during the preseason games. Thursday night Team Selection is compulsory for all players. During the regular season, they will take place at approximately pm. Dinner and drinks will be available for purchase. If you leave before the teams are announced without notifying the coaching staff, it will be assumed that you are unavailable for selection that weekend. Dress code to and from games are as follows: club shirt, club jacket/jumper, black pants and black shoes. It is your responsibility to purchase the required attire. Repeated failure to adhere to these expectations will put your place in the team in jeopardy. After each game whether it be at home or away no player is permitted to leave the change rooms until they have been adequately tidied. This action shows our respect for our club and those which we visit. Also after each home and away game, every player is required to meet in the club rooms for at least one drink as a sign of unity and commitment to the team, regardless of the result. Saturday night presentations are compulsory for all players, unless you have seen your respective game day coach beforehand. Presentations will usually take place at 6pm in our clubrooms. When you pay your fees, you will be asked to sign a Player s Code of Conduct. Players who regularly fail to adhere to this Code of Conduct will be subject to appropriate sanction by either the Team Leadership Group, or the Football Operations Department. Important Dates The following dates are tentative only, but should give you a reasonable guide to our main activities throughout the preseason. Thursday, 14 th March Player Registration Night Saturday, 16 th March Day training camp Saturday, 23 rd March Scratchie #1 (TBC) Sunday, 31 st March Easter Sunday Saturday, 6 th April Scratchie #2 (TBC) Saturday, 20 th April Possible A Grade Round 1

5 Nutrition Sample 24 hour pre-sport menu You play the game on yesterday s diet, so carb loading is important. Try to eat foods which are high in protein and/or carbohydrates. What follows is merely a guide which will help you get the most out of your body on game day. Breakfast Big bowl of healthy cereal with skim or hi-lo milk and a banana Porridge Toast/crumpets/muffins with jam or honey Fruit juice or sports drink Tinned spaghetti or bajed beans on toast Fruit salad with low-fat yoghurt Lunch Sandwich or bread roll with fillings: o Banana o Lean meat chicken, turkey, salmon, tuna o Baked beans o Salad Snacks Fruit smoothie Crackers with ricotta cheese, vegemite or salad Fruit toast Muesli/breakfast bars Rice/pasta/potato salad Dinner Vegetable/noodle soup Pasta or steamed rice with tomato based sauce, vegetables, seafood or lean meat Stir fried vegetables Baked potatoes with baked beans and mushroom filling Dessert Ice cream Rice pudding Fruit salad Yoghurt

6 The pre-game meal is about eating foods you feel good playing on, whilst still, focusing on healthy, high energy (Low GI) foods. Before Sport High carbs Low fat 1 4 hours before the game Liquid meal, if nothing else Egs: bowl of cereal, 2 bananas, tuna and salad roll, sports drink In the 4 hours leading up to the game, 1 litre of water per hour should be consumed During Sport Lollies Gel/carbo shots Bananas Sports drinks Frequent mouthfuls of water (avoid just guzzling at break times) Post Game Meat/cheese sandwiches Rice/pasta-based meals Sports or soft drink (preferably before alcohol!) Cooking tips Always remove visible fat from meat and poultry Choose lean cuts of meat Limit intake of fats such as butter, margarine, cream, oils and dressings Avoid deep fried foods, particularly before training and in the days leading up to the game When looking for a snack, go for high carb foods such as fruit, crackers and yoghurt rather than cakes, pastries and chocolate Select low-fat dairy foods such as low-fat milk, yoghurt, ice cream and cheese A note on fluid intake Stick to water, Powerade and Gatorade no soft drink and definitely no Red Bull or Mother before or during a game Drink water constantly at work and at home to maintain hydration throughout the week Testa s Hulk Juice recipe for high energy and cramp prevention 1 litre water mixed with Cottee s Sugar Free Lime Flavoured Coola 1/3 cup sugar ¼ teaspoon salt Consume just prior to, during & immediately after the game