2014 Players Manual WEST ADELAIDE FOOTBALL CLUB 2014 MAJOR SPONSORS
WEST ADELAIDE FOOTBALL CLUB 2014 Players Manual 2014 MAJOR SPONSORS CONTENTS 2014 Major Sponsors ................................................................................................................................... 1 Contents ....................................................................................................................................................... 2 Club Contacts 2014 ...................................................................................................................................... 3 City Mazda Stadium ..................................................................................................................................... 6 Club Song..................................................................................................................................................... 6 ZONING RULES FOR PLAYERS ................................................................................................................. 8 U16’s Match Program 2014 .......................................................................................................................... 9 U18’s Match Program 2014 ........................................................................................................................ 10 Reserves Match Program 2014 .................................................................................................................. 11 SANFL IGA League Match Program 2014 .................................................................................................. 12 Oval Locations 2014 ................................................................................................................................... 13 Training Arrangements ............................................................................................................................... 14 Match Day Arrangements ........................................................................................................................... 15 Membership................................................................................................................................................ 16 Player Welfare ............................................................................................................................................ 16 Treatment of Injuries ................................................................................................................................... 17 Player Insurance......................................................................................................................................... 18 Medical Reimbursement ............................................................................................................................. 18 Mouth guards ............................................................................................................................................. 19 Massage ..................................................................................................................................................... 20 Club Property ............................................................................................................................................. 20 Locker Room & Weights Room................................................................................................................... 20 Sports Participation .................................................................................................................................... 20 Social Functions ......................................................................................................................................... 20 Players aftermatch from Richmond booklet ................................................... 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What is expected of the players .................................................................................................................. 21 2014 FOOTBALL ........................................................................................................................................ 25 West Adelaide Football Club 2014 - Training Conduct ................................................................................ 26 West Adelaide Football Club Hydration and Nutrition Information ............................................................... 27 BODY COMPOSITION ............................................................................................................................... 27 BENEFITS OF A GOOD DIET .................................................................................................................... 28 TIPS FOR FRIDAY NIGHT GAMES ........................................................................................................... 34 CRAMPS AND FOOTY .............................................................................................................................. 35 RECOVERY ............................................................................................................................................... 36 WEST ADELAIDE FOOTBALL CLUB - CLUB CONTACTS 2014 CLUB ADDRESS: POSTAL ADDRESS: 57 Milner Road, Richmond SA 5033 PO Box 164, Marleston SA 5033 Football Manager Andrew Marks M. 0411 517 449 Ph. (08) 8352 4022 Fax: (08) 8443 8771 [email protected] OFFICIALS: Senior Coach Mark Mickan M. 0417 807 530 Reserves Coach Shane Pill M. 0409 203 338 League Team Manager Lee Harradine M. 0409 911 9446 U18 Coach Jarrod Meers M. 0430 096 725 U18 Team Manager Fabian Muller M. 0412 523 890 U16 Coach Glen Little M. 0401 121 198 U16 Team Manager Grant Lovelock M. 0431 265 961 FITNESS STAFF: Steve Butler M. 0411 131 154 Danni Michael M. 0433 593 148 Andrew Beck M. 0402 325 952 Club Doctor Ang Moran M. 0412 771 588 Head Trainer Jaki Hill Connolley M. 0409 414 885 Dietician Karina Savage M. 0402 142 517 Physio Brendan O’leary M. 0413 274 292 Head Trainer (COE) Tom Gray M. 0452 500 257 Physio (COE) Tim Glazebrook M. 0424 719 636 Podiatrist Kristian de Pasquale M. 0403 722 615 MEDICAL STAFF Chaplain Elliot Keane M. 0408 180 824 WEST ADELAIDE FOOTBALL CLUB 2014 - CITY MAZDA STADIUM City Mazda Stadium is the home of the West Adelaide Football Club. City Mazda Stadium is the West Adelaide Football Club's most valuable resource. Always respect the oval, the surrounding areas and facilities. Keep it in good shape. Nothing should be more feared by our opponents than playing at City Mazda Stadium. Every West Adelaide Football Club player and official should be passionate about City Mazda Stadium and winning every contest on our home soil. WEST ADELAIDE FOOTBALL CLUB - CLUB SONG We’re a happy team at Westies we’re the mighty red & blacks we love our club and play to win riding the bumps with a grin At Westies Come what may you will find us strivin’ team-work is the thing that counts All for one and one for all The way we are at Westies We are the mighty Blood and Tars WAFC HISTORY (Borrowed from a draft from Mark Beswick) A club with a colourful history, West Adelaide was formed around 1892 wearing red, white and blue switching to the old Adelaide Football club colours of red and black when it joined the South Australian Football Association in 1897. The club won two parklands premierships prior to 1897 and has since collected eight SANFL League premierships. Added to these highlights are two Champions of Australia titles against Essendon and Carlton, 2 SANFL Cup Premierships 1985 &1987 and the first SANFL club to win the National Foxtel Cup premiership in 2013. Boasting 14 Magarey Medal winners and 136 State Players, the Bloods also lay claim to some of the greatest names in SA Football history. Club legends like Dick Head, Bruce McGregor, Neil Kerley and Brain Faehse donned the Red and Black. Then there are the colourful characters like Jack Broadstock and Doug Thomas as well as greats like Fos Williams, Grant Fielke, Tony Modra, Mark Mickan and Shaun Rehn. We have a 4 time Ken Farmer Medallist in Adam Richardson and the club holds the honour of having the first Brownlow Medal winner from SA in Bernie Smith. This award has since been won by Westies Adam Cooney and of course Mark Ricciuto. West Adelaide’s home ground Richmond Oval was sodded and reticulated by the players and many loyal and devoted supporters in the 1950’s. Floodlit in 2010 and home to the 2013 State game, Richmond Oval was declared a top 10 AFL playing arena in 2014 after hosting the NAB Crows and Power match. A progressive club with a small but loyal band of supporters, West Adelaide has contributed 68 drafted players to the AFL since 1986 and boasts one of the best past players’ bars and historical collections of any club in the land and welcomes everyone to be a part of one of the state’s historic football clubs. ZONING RULES FOR PLAYERS The SANFL has divided South Australia into 9 promotional zones. This ensures that each SANFL club has an even share of the available players in the State. It also means that each SANFL club is given sole responsibility for assisting local clubs and schools to promote Australian Rules Football. If a person is under 18 years of age, they are bound to play football for one of the 9 SANFL clubs, based on their home address, not their school or Club address. In the case of a split family the mother’s address is used, unless it can be proven they live more than 50% of the time with their father. If a family moves address, the previous address is used until 12 months after they move. This means you cannot change address and be eligible to straight away able to play for another SANFL club. This zoning rule only applies to players who are applying to play for an SANFL club from the year they turn 15 until the year they are 18. A player cannot play SANFL U16 football or above until the year they turn 15. There are several options for a player who wants to play for a club for which he is not zoned. 1. The out of zone club pays the players zoned club $5,000. There are also incremental payments of $4,000 on the player’s first league game, and $3,000 on their 10th and 25th games. (at this stage the West Adelaide Football Club are not prepared to purchase out of zone players) 2. The out of zone club organises a player transfer with the zoned club for a player of like ability. Future charges may or may not occur depending on the arrangement between the Clubs. 3. The father of the out of zone player has played one or more League games for that club, the player is then free to play at the out of zone club. A player is able to train and play in the Under Age Development Squads for any club. At the end of the Under 15 program, only one out of zone player can be chosen to play in the final squad of 25 in the Under 15 Championships. Any out of zone player who trains with the West Adelaide Football Club will be kept well informed of his options and the likelihood of any deals eventuating. U16’S MATCH PROGRAM 2014 9 ROUNDS – 8 MATCHES ROUND 1a 1 2 3a 3 HOME West Adelaide South Adelaide WWT West Adelaide Norwood AWAY Glenelg West Adelaide West Adelaide North Adelaide West Adelaide 4 5 6 7 West Adelaide Central District Port Adelaide West Adelaide Bye West Adelaide SEMI-FINALS - Saturday 24th May GRAND FINAL - Sunday 1st June Sturt DATE Sunday 30th March Saturday 5th April Saturday 12th April Thursday 17th April Wednesday 23rd April Saturday 26th April Saturday 3rd May Saturday 10th May Saturday 17th May TIME 11:40am 11:10am 11:40am 11:30am 7:30pm VENUE CMS H MTH CMS CS 11:40am 11:40am CMS PA 11:40am CMS U18’S MATCH PROGRAM 2014 20 ROUNDS – 20 MATCHES ROUND 1a HOME West Adelaide AWAY Glenelg DATE Sunday 30th March TIME 2:10pm VENUE CMS 1 2 South Adelaide WWT West Adelaide West Adelaide Saturday 5th April Saturday 12th April 1:40pm 2:10pm H MTH 3 West Adelaide North Adelaide Thursday 17th April 2:00pm CMS 4 5 West Adelaide Central District Port Adelaide West Adelaide Saturday 26th April Saturday 3rd May 2:10pm 2:10pm CMS PA 6 West Adelaide Under 18 State Saturday 10th May 2:10pm CMS 7 8 West Adelaide West Adelaide Sturt Glenelg Saturday 17th May Saturday 24th May 2:10pm 5:00pm CMS CMS 9a West Adelaide WWT Sunday 31st May 2:10pm CMS 9 10 Norwood West Adelaide West Adelaide North Adelaide Saturday 7th June Saturday 14th June 11:25am 11:25am CS CMS 11 Port Adelaide West Adelaide Saturday 21st June 11:25am A 12 13 14 West Adelaide West Adelaide Sturt Under 16 State Central District West Adelaide Sunday 28th June Friday 11th July Saturday 19th July 2:10pm 7:10pm 11:25am CMS CMS EP 15 Glenelg West Adelaide Saturday 2nd August 3:45pm GS 16 17 18 FINALS - TBA Norwood South Adelaide West Adelaide West Adelaide West Adelaide WWT th Saturday 9 August 5:00pm CS th 11:25am H rd 11:25am CMS Saturday 16 August Saturday 23 August RESERVES MATCH PROGRAM 2014 20 ROUNDS – 18 MATCHES ROUN D 1a 1 HOME AWAY DATE TIME VENUE West Adelaide South Adelaide Glenelg West Adelaide Friday 28th March Saturday 5th April 4:45pm 4:25pm CMS H 2 West Adelaide WWT Friday 11th April 4:45pm CMS 3 West Adelaide North Adelaide Thursday 17th April 4:45pm CMS 4 Port Adelaide West Adelaide Sunday 26th April 11:25am A 5 West Adelaide Central District Saturday 3rd May 3:45pm CMS 6 BYE 7 Sturt West Adelaide Sunday 18th May 11:25am EP 8 West Adelaide Glenelg Saturday 24th May 11:25am CMS st 9a 9 West Adelaide West Adelaide WWT Norwood Saturday 31 May Friday 6th June 11:25am 4:45pm CMS CMS 10 West Adelaide North Adelaide Sunday 15th June 11:25am P 11 12 13 West Adelaide Port Adelaide Central District 14 15 th 4:45pm CMS West Adelaide Friday 20 June BYE Saturday 12th July 11:25am PA West Adelaide Sturt Saturday 19th July 11:25am CMS Glenelg West Adelaide Saturday 2nd August 1:00pm GS th 16 Norwood West Adelaide Saturday 9 August 11:25am CS 17 West Adelaide South Adelaide Saturday 16th August TBC CMS TBC MTH 18 FINALS - TBA WWT West Adelaide rd Saturday 23 August SANFL IGA LEAGUE MATCH PROGRAM 2014 20 ROUNDS – 18 MATCHES ROUN D 1 2 HOME AWAY DATE TIME VENUE South Adelaide West Adelaide West Adelaide WWT Saturday 5th April Friday 11th April 7:10PM 7:20PM H CMS 3 West Adelaide North Adelaide Thursday 17th April 7:20PM CMS 4 Port Adelaide West Adelaide Saturday 26th April 2:10PM A 5 West Adelaide Central District Saturday 3rd May 6:30PM CMS th 6 7 8 West Adelaide Sturt West Adelaide Adelaide West Adelaide Glenelg Saturday 10 May Sunday 18th May Saturday 24th May 6:30PM 2:10PM 2:10PM CMS EP CMS 9 West Adelaide Norwood Friday 6th June 7:20PM CMS 10 North Adelaide West Adelaide Sunday 15th June 2:10PM P th 11 West Adelaide Port Adelaide Friday 20 June 7:20PM CMS 12 West Adelaide Adelaide Friday 4th July 7:20PM CMS 13 Central District West Adelaide Saturday 12th July 2:10PM P th 14 15 16 West Adelaide Glenelg Norwood Sturt West Adelaide West Adelaide Saturday 19 July Saturday 2nd August Saturday 9th August 2:10PM 6:30PM 2:10PM CMS GS CS 17 West Adelaide South Adelaide Saturday 16th August TBC CMS TBC MTH 18 FINALS - TBA WWT West Adelaide Saturday 23 rd August OVAL LOCATIONS 2014 ADELAIDE OVAL King William Road North Adelaide CENTRAL DISTRICT Playford Alive Oval – Goodman Road, Elizabeth EAGLES Maughan Thiem Hyundai Oval – Oval Avenue, Woodville GLENELG Gliderol Stadium – Brighton Road, Glenelg NORTH ADELAIDE Prospect Oval – Menzies Crescent, Prospect NORWOOD Coopers Stadium – The Parade, Norwood PORT ADELAIDE MAGPIES Alberton Oval – Queen Street, Alberton SOUTH ADELAIDE Hickinbotham Oval – Lovelock Drive, Noarlunga Downs STURT Envestra Park– Oxford Tce, Unley TRAINING ARRANGEMENTS TRAINING SESSIONS Training sessions are held on Wednesday and Friday evenings at CITYMAZDA STADIUM. Training commences at 4:15pm (U.16 CoE) & 5.45pm (U.18 CoE) players must be on the oval and ready to commence at this time. Any players requiring strapping should report to the medical room from 4:00pm & 5.00pm respectively. Senior training are held Tuesday and Thursday at CITY MAZDA STADIUM at 5:45pm. There will also be a review and recovery session on Monday evenings. All players are required to record their attendance in the training book prior to the commencement of each session. Notification of non-attendance at a training session must be made prior to the session concerned by contacting your coach, team manager. Any player unable to train as a result of an injury is still expected to attend training unless otherwise directed by the Coaching Staff, Training Staff or Doctor. All college based players selected in the Under 16 / 18 CoE Squad will discuss with the Coaching Staff when they are able to train and their availability to be considered for selection in teams. PLAYERS PLAYING OR TRAINING WITH SENIOR SQUAD Players will continue to train with the team they last played for until otherwise notified. For example if a player is called up to the senior squad for a match, they stay with that squad through the recovery program and training sessions, until informed they should return to underage training. TRAINING UNIFORM All WAFC players will have access to a training jumper which is to be worn at all training sessions.Football shorts or running shorts are to be worn at training. No board shorts, cargo shorts etc.All watches, chains and earrings must be removed prior to training. MATCH DAY ARRANGEMENTS (Refer to match start times listed.) Any player selected in any team who is unable to play, either through illness or injury, must immediately contact the Team Manager, or if unable to contact him, advise the Coach or Football Manager VALUABLES Before playing matches wallets, watches and other valuables can be handed to the Team Manager and kept secured for the duration of the match. The Club will not be responsible for the loss of items left in clothes or bags during matches. AFTER MATCH PRESENTATIONS Senior players are required to attend after match presentations at the West Adelaide Football Club. (These may not occur after some away games or Sunday games.) For some members and supporters this is a rare opportunity to meet with the players. Weekly awards will be presented to players from the Under 16 and Under 18 CoE teams. UNIFORMS Players selected for West Adelaide will receive: Polo Shirt Jacket (U.18 CoE ONLY and Seniors) The uniform to be worn to all matches and functions is: Polo Shirt Jacket Black Trousers Black Dress Shoes All players will receive a pair of black WAFC shorts and a pair of WAFC socks. Playing jumpers and white shorts remain the property of the Club and will be issued by and returned to the Team Manager on match day. MEMBERSHIP All players selected in the Under 16 Squad are required to pay a membership fee of $160 for the season, payable before Round One. All players selected in the U.18 Centre of Excellence Squad are required to pay a membership fee of $160 for the season, payable before Round Five. Senior players will have their club membership taken out of Match payments. PLAYER WELFARE The Club has contacts to assist with player welfare issues. The aim of these contacts is to assist players in the following areas: Obtaining employment Preparation for job interviews Education For assistance speak with the Football Manager. TREATMENT OF INJURIES Any injuries sustained whilst training or playing matches with the Club must be reported to the Club Doctor. Players injured on match days will receive treatment and instructions for further treatment from the Club Doctor. The Club Doctor must first approve all referrals to Specialists or other Medical Practitioners for any injury requiring further assessment or treatment. Failure to seek or gain this approval may result in non-payment of expenses incurred. The club will not accept any responsibility for injuries not recorded in line with this procedure. MEDICAL ROOM The medical room is specifically for the treatment of injuries only. Players are requested not to use the medical room for any other purpose. This rule will be strictly enforced in the interests of those administering treatment and the players receiving it. The medical room phone is for use of the Training Staff only. IF YOU ARE INJURED Report your Injury to one of our Medical Staff. The medical staff, will then advice the Physio and Club Doctor. If your injury requires further treatment fill out a JLT Insurance Claim form ensuring the specialist medical staff ie Doctor or Physio have filled their part. Return your filled out JLT Insurance Claim Forms to Angela Moran (club Doctor) When receiving specialist treatment for your injury please ensure you have claimed on Medicare and your private health insurance before you hand any receipts to the club. PLAYER INSURANCE Players are covered by the insurance policy taken out by the West Adelaide Football Club through JLT Sport if an injury is sustained whilst training or playing with the Club. However the policy does not provide the same level of cover as private health insurance. The West Adelaide Football Club strongly recommends that players maintain or take out private health insurance that covers hospital, medical and dental needs. If the policy carries an excess, the player is liable to pay this portion of the bill. Players are advised that it is the West Adelaide Football Club’s policy that all players possess and maintain full private health insurance (including all extras/ancillary benefits) on the highest table of a recognised health insurance fund over an inclusive and on-going twelve-month period. Please note that claims under the club’s insurance cover with Echelon Claims Management (JLT Sport) are totally dependent upon the claimant possessing adequate private health cover. If you do not possess such cover the player, or alternatively, the player’s parents, will be liable for all medical expenses incurred as a result of any injury sustained. As pursuant to all standard SANFL contracts. MEDICAL REIMBURSEMENT Prior to visiting a treating physician obtain a JLT Sport claim form from Football Manager. 1. Complete the claim form as soon as possible after injury occurs. The Sports Injury Attending Physician’s Report must be fully completed prior to submitting a claim. 2. An excess of $100 applies to each injury claim. 3. JLT Sport must be notified of a claim within 30 days of the injury. 4. Claim through Medicare and / or private health insurance as appropriate. 5. Forward the completed claim form promptly to Andrew Marks and the Club will lodge the claim with JLT Sport. 6. Receipts for treatment are to be given to Andrew Marks and will be lodged with JLT Sport. MOUTH GUARDS The West Adelaide Football Club requires players throughout all grades to obtain a custom made mouthguard. This mouthguard is to be worn during all competitive training sessions and matches. The club considers this policy a non-negotiable requirement. We cannot emphasise this obligation strongly enough. Accordingly, we advise parents of all Junior players that if your son sustains dental or associated facial injury whilst not wearing a custom made mouthguard in accordance with our requirements the WAFC will not, under any circumstances, be liable for the payment of any dental, medical and hospital expenses associated with the injury. We have an excellent Sponsorship deal with St. Clair Dental Practice – (08) 8445 1246 MASSAGE Massage is a vital part of each player’s recovery process and is scheduled by calling the club Masseur. Michelle Wimpenny Mobile: 0413 956 682 Email: [email protected] (Players will need to pay for their own personal massage unless making a claim through JLT) CLUB PROPERTY All players must be aware of their personal responsibility to treat club property as they would their own. It is important to become conscious of this need as loss of club property involves further financial outlay and may cause programs to be reduced or membership fees to be increased. LOCKER ROOM & WEIGHTS ROOM The WAFC have a requirement under the Occupation Health Safety and Welfare act to provide a safe working environment. Players also have a requirement to follow policy and act responsibly with equipment. Players are expected to keep the room’s clean and tidy at all times. If you see another player / person being untidy, then remind them of this requirement. The locker room and weights room are only available to players and staff. The weights room is for the use of players of all teams. The club will endeavor to provide the best quality equipment for the players use. Senior players will be required to pay a gym levy (that comes out of match fees) during the season. SPORTS PARTICIPATION No player is permitted to take part in any football match or competitive team sport other than that conducted by the Club without first obtaining the consent of the Coaching Staff. The Club will not be responsible for any payment for injury incurred in any training or match outside the Clubs’ jurisdiction, even though permission may have been granted for the player to participate. SOCIAL FUNCTIONS Throughout the year a number of social functions will be organised for the West Adelaide Football Club. All squad all participants are expected to attend. IMPORTANT DATES: CoE Season Launch - March 16 2014 League Season Launch – March 30 2014 Gala Auction – July 12 2014 Best & Fairest – October 10 2014 WHAT IS EXPECTED OF THE PLAYERS PLAYER CONDUCT Remember at all times you are a representative of the West Adelaide Football Club. Accept this responsibility and conduct yourself in a manner, which brings credit to yourself and the Club. The SANFL Competition is an elite competition that is constantly under the public eye and scrutinised by AFL Clubs and the Media. A player or staff member from the West Adelaide FC must at all times behave in a manner that is not likely to be detrimental to the image of the Club, SANFL and any associated sponsors. You are expected to maintain standards of behaviour that are above that expected of the general public. It is encouraged that all players and members of staff strive to achieve the following conduct standards: responsibility for all actions on and off the field respect for team mates, staff, club, facilities and equipment professional preparation for training and games disciplined team actions support team mates and staff accountability for all club commitments We expect you to act as responsible young men and keep clear of situations that can lead to undesirable outcomes. Further to the above, the West Adelaide Football Club does not condone the following: Smoking Under age drinking The taking of non-prescription drugs or illegal substances Any indiscretion will attract varying forms of disciplinary action. The club, after due consideration, reserves the right to penalise that person. In order to assist you to achieve your personal goals in football and in life, we expect you to prepare and conduct yourself in a professional and disciplined manner as a representative of the West Adelaide Football Club. DISCIPLINE SHOWS CHARACTER - DISCIPLINE LEADS TO SUCCESS. Team First From The Coach Having identified and taken ownership of our Club Values as a Football Club we need to be motivated by wanting to represent the WAFC to the best of our ability in every circumstance. It is definitely the preferred option that the WAFC Code of Conduct should never need to be acted on, however it IS important that every player knows that it is there. The code of conduct for the West Adelaide Football Club is based on respect for: The Club itself Club property Coaching, Administration, Training and Support Staff The game and preparation to play the game Your Team Mates The Club’s rules and the Team’s Rules. The Match Committee will consider every action – regarded as lacking respect – on its merits. A one, two, three system will apply: First offence – a warning and possible penalty Second offence – penalty and offer of counselling Third offence – possible suspension or dismissal N.B. West Adelaide Football Club reserves the right to dismiss any player at any time if it regards the reported action as sufficiently serious. What Type Of Player Do We Want At The West Adelaide Football Club We want to develop fiercely competitive players with a strong skill base, strong team orientation and a consciousness around leadership responsibilities To be an outstanding player you need to have outstanding preparation behaviour Demand the best from yourself – PB in skill testing, PB 3km time, PB in the gym, PB skin fold, correct eating plan, well hydrated, well rested Do everything to maintain your body – injury prevention exercises, report injuries early, follow our medical team’s rehabilitation schedule diligently, communicate regularly with the Club Doctor. Phone the Senior Coach if you are running late or can’t make it to training Do extras and do them regularly Attendance at weights sessions is compulsory Only enter the playing arena when you fully understand your role and how your role fits into the team structures and style of play There is no such thing as a silly question If you have any questions, problems see the senior coach. Prepare for every game to ‘go to the wire’ Best effort every time. Effort is not dictated by the scoreboard Be mentally flexible eg What if I get moved to another position or role in the first 5 minutes of the game? Come off the ground asap after the runner has called you or when you are due. Good timing and sprint off Strong body language, positive talk in the interchange area from all WAFC personnel Every player has an ice bath after every game and after the next training session Injured players must report injuries to the club doctor immediately after the game Be a source of inspiration for yourself and for your team mates Honour the team values MEETINGS Squad meetings may be called after training by the Coaching Staff to discuss various issues. It is compulsory for you to attend as directed. CLUB PROMOTION The Club is involved in many development programs to promote both the West Adelaide Football Club and Australian Football. You may be required to assist the Football Manager in conducting coaching clinics and attending functions. The Club seeks your support in maintaining these important programs by assisting where possible. PLAYER DIRECTORY This booklet is provided for your guidance and assistance. The Club Reserves the right to penalize any player acting outside the guidelines contained herein. CONFIDENTIALITY These rules and all other information provided by coaches and administrators are for your benefit, not for outsiders. Ensure this information and relevant materials remain confidential. 2014 FOOTBALL Players selected to represent the West Adelaide Football Club have been identified as having attributes that we believe we can work with to improve your football performance through the underage program and into senior ranks. As a footballer the onus remains with each individual as to what you want to achieve. Be prepared to learn by listening to your coaches and club officials and represent yourself and the football club in a professional manner. This is a TEAM game and each player is an important part of the TEAM, don’t make excuses for under achievement as each individual is in control of their own destiny. LISTEN, LEARN, COMMUNICATE & IMPROVE all facets of your football and this will be a valuable and enjoyable experience for all participants. TRIBUNAL PROCEDURE. The Football Manager is the key contact for the SANFL tribunal. Any report from the match review panel is lodged by the SANFL on the Monday after the weekend’s games. Our tribunal advocate is Graeme Barton The SANFL tribunal is usually held on a Tuesday night. Players are asked not to make any public comment whatsoever concerning any aspect of a tribunal hearing before or after. WEST ADELAIDE FOOTBALL CLUB 2014 - TRAINING CONDUCT CONDUCT ON THE TRAINING TRACK Punctuality – warm up, ready to go as a unit. Attire – proper boots, guernsey and shorts. Always displayed good body language. Respect your team mates, officials and equipment. Any problems to be sorted one on one with coaching staff never in front of players. Injury group work rate to equal main training group. Always run through to cone after execution of skill. Constructive criticism between players. Focus on the solution not the problem. Talk to be constant always and whilst in line waiting for your next participation. CONDUCT IN THE ROOMS Strapping in the bin, none allowed in shower If not being strapped, or attended to by a trainer, you are either in the gym training or on the track warming up. Learn all the names of the support staff, get to know them and show your appreciation. The weights room is for training only; it is not a place to be unless you are either warming up or working out. Always use terms of Respect. WEST ADELAIDE FOOTBALL CLUB HYDRATION AND NUTRITION INFORMATION The formula for a well-conditioned West Adelaide player is a simple one. There are no shortcuts, no magic pills or potions. A long term commitment is necessary to reach and maintain your full physical potential. Many athletes can be disciplined for a workout, a week, or a month. The commitment of a true professional is for his entire career. 3 BODY COMPOSITION AFL ELITE BENCHMARKS The average height and weight of an AFL footballer, drawn from the 800+ senior and rookie-listed players on the 18 club lists in the current "bible", is 188 centimeters and 87 kilograms. POSITION AGE HEIGHT (CM) BODY MASS (KG) 7 SKINFOLDS (MM) Small Defenders Small Forwards 18.6 177.4 73.7 47.9 Small / Medium Midfielder 18.1 179.6 75.7 44.6 Medium Midfielder 18.4 185.4 78.5 50.1 Medium Forward 18.4 186.2 80.1 57.1 Medium Defender 18.1 185.6 79.4 54.4 Tall Forward 18.4 192.7 85.2 56.4 Tall Defender 18.8 192.1 85.0 52.3 Ruckman 18.9 198.7 91.2 53.1 Average 18.9 198.7 91.2 53.1 BENEFITS OF A GOOD DIET It makes no sense to train hard and ignore the benefits that follow from good food choices. A well-chosen diet offers many benefits to all athletes, irrespective of event, sex, age or level of competition. Such benefits include: Optimal gains from the training program -prepared for competition Consistency in achieving a high level performances And generally feeling good each day! Despite these great advantages, many footballers do not meet their nutrition goals. Common excuses include: Poor knowledge of foods and drinks Inadequate cooking skills Poor and out dated knowledge of nutrition Busy lifestyle Poor availability Frequent travel Reliance of supplements All of these are excuses and there is no reason why you cannot be prepared each day. This booklet should be used by you for not only achieving the above benefits but improve your general lifestyle outside of the football environment. GENERAL NUTRITION What should I eat before sport? As a guide the choice of meal, snack and fluids should: Be easy to digest; Be rich in carbohydrates for fuel; Be low in fat; Provide adequate amounts of fluids; and Include foods and fluids that are familiar and enjoyable. Is Glycaemic Index (GI) important? High carbohydrate foods are great for topping up liver and muscle glycogen stores. It has been suggested that eating carbohydrate foods that are more slowly digested and absorbed (low GI) may provide a sustained energy release that may help endurance exercise performance. Examples of low GI foods are baked beans, pasta, oats and most fruit. When should I eat and drink before exercise? Typically, we recommend that the pre-event meal is consumed 2-4 hours before competition. The decision will vary according to the type and timing of the event, and individual responses. You need to allow enough time for the meal to be emptied from the stomach, including extra time for the delayed emptying that might accompany pre-event nerves. It is important to get the right balance of gut comfort – neither being too full at the start of exercise nor hungry late in the session. HYDRATION Fluids are absolutely crucial in footy to help your body function properly Dehydration will affect your performance both in training and games. To work out how much fluid you lose, weigh yourself before and after training in shorts only (no shoes or socks). The amount of weight you have lost is approximately how much fluid you have lost (assuming you haven’t eaten anything). 1kg weight lost = 1Litre fluid lost. You should aim to loose no more than 1kg (1Litre) over the course of a training session or game. Have a mixture of water and sports drinks Heavy sweaters will need more electrolytes (mainly sodium), so will benefit from drinking sports drinks, but may need to have extra salt on their food and/or take salt/electrolyte supplements. You MUST HAVE A DRINKING PLAN based on your needs. TIPS: 1. 2. 3. 4. Drink regularly throughout day (have clear/pale urine). Aim for at least 500ml in the hour before exercise AIM 150-250ml every 15 minutes (water or sports drink) Replace 150% of lost fluid ie. if you lose 1kg of weight = 1Litre, need to drink 1.5L afterwards to replace fluid loss For further information visit Sports Dietitians Australia website: http://www.sportsdietitians.com.au/. Fact Sheets: Fluids in Sport; Sports Drinks PLAYER RULES 1. Hydration is the responsibility of U/18 players - not coaches or fitness staff. 2. U/18 must begin exercise well hydrated and to consume sufficient amounts of appropriate fluids during exercise to limit water and salt deficits. 3. If you sweat a lot; you must drink a lot - during the day at work/school/uni/home. Of course during games and at training, 4. Athletes must weigh themselves before and after every training/games to estimate their sweat losses. 5. Weight loss should generally not exceed about 1-2% of body mass. If more than this has been lost, you probably did not drink enough and should drink more next time. 6. If you are passing urine less often than normal you are more than likely dehydrated. Ensure you understand the urine colour chart - if short if your urine becomes darker, fluid intake should be increased. The aim should NOT be for urine to be as pale as possible. 7. Understand urine habits. i. if you cannot pass urine in the morning means either you slept in and have not eaten or drank anything or have not had any fluid. ii. players on vitamins can return a yellow urine test yet still be hydrated. Dehydration impairs both physical and mental performance, so fluid replacement strategies are necessary in exercise situations in which large sweat losses occur. CARBOHYDRATES Carbohydrates are the most important nutrient for footballers. You store carbohydrates mainly in your muscles and use them as your MAJOR FUEL SOURCE in training and games. If you have enough Carbohydrate in your diet you will - Train and play better - Get sick less often and have more energy - Have less fatigue and quicker recovery After 1-1 ½ hours of training at moderate – high intensity, your body carbohydrate stores have almost totally disappeared. They will disappear even faster if your “fuel tank” wasn’t 100% to start with. Your “fuel tank” should be topped up before every training session – this will allow you to train harder and improve. It should also be topped up/full before games. To do this you need to eat carbohydrates in your main meals and also as snacks throughout the day. Breakfast, M/Tea, Lunch, A/Tea, Dinner, Supper. Good carbohydrate based snacks are: fresh/tinned/dried fruit, muesli/breakfast bars, pretzels, low fat crackers, fruit bread, fruit bun, pikelets, crumpets, English muffins, pita bread, jam/honey sandwich, low fat yoghurt/custard or creamed rice Drinks can also be an excellent way to top up carbohydrate intake: sports drink, low fat milk (plain/flavoured), sustagen sport, Up & Go’s, smoothie, Fruit juice, cordial & soft drink Note: Milk drinks are much better for your body than cordial and soft drink, and should be regularly included as a recovery snack+/- at other times Take carbohydrate snacks/drinks with you in the car & also have them in your training bag. For further information visit Sports Dietitians Australia website: http://www.sportsdietitians.com.au/. Fact Sheets: Eating and drinking before sport; Eating and drinking during and after sport CARBOHYDRATE INTAKE TARGETS BEFORE AN EVENT (GAME / TRAINING) About 7-10 g per kg of body Foods: - Rice, Pastas, breads, potatoes, sugars etc Fluids: PowerAde IMMEDIATELY AFTER EXERCISE (WITHIN 0-4 HOURS OF EXERCISE/GAME) About 1g per kg of body weight per hour, consumed at frequent intervals Foods: Rice, Pastas, breads, potatoes, sugars etc Fluids: PowerAde DAILY RECOVERY FROM A MODERATE DURATION/LOW INTENSITY TRAINING SESSIONS 5-7 g per kg BW per day. Carbohydrate and Protein rich meals throughout the day STRATEGIES FOR CHOOSING CARBOHYDRATE FOODS AND DRINKS AND FOR OPTIMISING GLYCOGEN RECOVERY When the gap between training sessions is less than 8 hours (i.e. during pre season sessions); carbohydrate intake should start ASAP after the first session to maximise recovery time. Solid and liquid forms are very suitable during this time. Longer duration periods (24 hours), the pattern and timing of carbohydrate TIPS FOR FRIDAY NIGHT GAMES Have a nutritious breakfast before you go to school, uni or work Wholegrain cereal + low fat milk + piece of fruit Multigrain toast (with jam/honey/baked beans/eggs) + milk drink/smoothie 2 x Hot cross buns + glass low fat milk Pancakes with low fat yoghurt and fruit Plan your lunch so that it is healthy and contains carbohydrate. Good options include sandwiches with lean meat and salad, sushi rolls, low fat subway, soup with bread rolls, left over stir fry or pasta, baked potato. Have plenty of carbohydrate based snacks with you in your lunch box and also in the car. Good snacks include fruit buns/ hot cross buns/ flavoured milk drinks, fruit & nut mix, cracker biscuits eg. vitawheat, rice crackers, fresh fruit, muesli bars, pretzels, low fat muffins, crumpets, fruit loaf, raison toast, fruit + yoghurt, smoothies, sustagen sport. Stick to foods that you are familiar with, so they don’t make you feel sick. Some individuals also avoid really high fibre foods too close to a game to reduce the risk of feeling overfull or sick during the game. Make sure you eat a carbohydrate based snack in the afternoon – preferably containing dairy protein such as a smoothie, sustagen sport, fruit and yoghurt, bowl of cereal, flavoured milk drink. If you can’t tolerate dairy, go for fruit juice + snack. Drink plenty of fluids - especially water during the day. If you work outside in a physically active job, you will need to drink even more and may need to consider using cordial or sports drink in your water bottle. In the hour before the game, make sure you drink 500ml of water or sports drink and remember to keep drinking during and after the game. For further information visit Sports Dietitians Australia website: http://www.sportsdietitians.com.au/. Fact Sheets: Eating and drinking before sport; Eating and drinking during and after spor CRAMPS AND FOOTY About two out of every three athletes have experienced painful muscle cramp during sport. It usually occurs in the muscles directly involved in the exercise eg. the calf/thigh muscle during footy A number of theories have tried to explain what causes cramps during exercise. The main cause appears to be altered neuromuscular function – which involves the nerves and the muscle and is caused by extreme fatigue in the exercised muscle. Extremes of temperature (high or low) don’t appear to be the direct cause of cramp in exercise, but they do increase the risk. The evidence that dehydration can cause cramps is also sketchy, however it is very important that footballers reduce their risk of being dehydrated by drinking enough fluid when training and competing especially when hot/humid. This can be done through water and Sports Drinks. While some athletes loose large amounts of sodium (salt) in their sweat, the evidence that this can cause cramp is still inconclusive. If you are a big sweater, in some individual cases, supplementing with extra sodium (salt) may be helpful, but needs to be done under the guidance of your Sports Dietitian. Research has revealed that abnormal blood levels of potassium, magnesium or calcium do not cause cramp in exercise. For this reason you don’t need to supplement with these as they will not help prevent cramps REDUCING THE RISK OF CRAMP Be fit. Cramps are less common in footballers who are well trained and their muscles are conditioned for footy Have enough carbohydrate before and during exercise, which may help prevent early muscle fatigue Drink regularly to prevent dehydration Stretch before and after exercise RECOVERY PROTEIN & CARBOHYDRATES ARE IMPORTANT - EAT SOON AFTER FOOTY/TRAINING (within ½-1 hour) GOOD RECOVERY FOODS = DAIRY FOODS Sustagen tetrapack +/- muesli bar Sustagen Sport: 3 scoops of powder in water (or low fat milk) Low fat flavoured milk drink eg. Big M Bowl cereal with low fat milk Fruit smoothie Fruit & low fat yoghurt Sandwich with low fat cheese + ham Vitawheats with vegemite and low fat cheese
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