1. Northern Knights 2012 Development Day Preseason Progress Review 5 February 2012

2. Review - What we aim to achieve To improve aerobic capacity Review: Achieved - Minimal improvement during Christmas break –Highlights importance of training quality To develop mental toughness Review: Ongoing - ‘work in progress’

3. Review: Pre Season Preparation Review: –Nutrition - have observed good behaviours –Organisation – poor with diaries Less excuses, get with the program Training Quality Review: – variable amongst group – variable amongst group –‘Larger investment, larger reward’ Running Consistency Review: – improving, still see fluctuations in ‘repeat efforts’ quality – improving, still see fluctuations in ‘repeat efforts’ quality

4. Review: Pre Season Complaining about the amount of running Review: Not observed Coming to a training session with a pre- existing injury that we are unaware of Review: Injuries have been reported well

5. Weight Training - Review Supervised sessions twice a month at Local Gyms –Education, monitoring, testing Review: Good - 2 nd testing results show up to 25% strength improvements Core program on ‘Dropbox’ Review: Average - some still struggle to remember exercises

6. Going Forward Don’t relax in the areas we are doing well Continue to work on the areas that you need to improve in As games begin, making large improvement in endurance, speed, strength, becomes more difficult ‘Maintenance’ becomes our goal

7. In Season Playing Loading TAC Cup Policy –1 game per weekend only –Any variation not tolerated Return from injury after missing games –Cleared by physios, rehab staff, complete full training sessions *Introduce Matt Clarkson*

8. What our Conditioning, Rehab and Medical Team aim to do Our aim is to have you physically perform at a level that allows you to showcase your ability Please understand the “Big Picture” –We may hold you back at times so that you can maintain your level of performance later in the season –Everything we do is targeted towards the best outcome for you guys

9. In Season - What to expect Mondays – medical screening, match reviews Mondays – medical screening, match reviews A Conditioning (running) session on next training night –Intensity will vary –Depends on break between games, ‘unplanables’ Light Speed/Agility in warm up on most final training nights Weight training twice a week –Never a day before a game (not on day after, if possible) –Importance of leg weights does not change

10. Maintaining Performance In Season Protect against fatigue late in the season –Doing any training on top of what we have given you, might not hurt you today, but may catch up with you at a later date! DiariesRestRecovery Other Commitments

11. Diaries – ‘important reporting tool’ What we do with your data –Monitor weekly load –Observe ‘wellbeing’ ratings –Weight training frequency –Be honest, other measures will catch you out –Diary submission frequency – Sunday pm –Use Additional comments section –Feedback, Educate

12. Rest and Sleep Outside of our training, the remaining time is for you to rest physically –Family –School/Work –Social Don’t underestimate how important this is in the management of your body. –Prevent your body breaking down = out on the track more often Body tissue repair is at its highest while you sleep –Get your 8 hours in

13. Recovery 4 Components –Inflammation/soreness control Cold water/ice –Nutrition Carbohydrate to refuel Protein to repair body tissue –Hydration 1.5L of water for every kg lost during a game –Rest Muscle recovery

14. Recovery Pool session will be completed after every TAC Cup Game –Gives you more chance of getting out on the track early in the week What do you do when you don’t play with the Knights? –Should be following exact same protocol –Gives you more chance of becoming a consistent trainer

15. Rehab We try to get you back out on the track as quickly as possible. – commence injury management practices ASAP Follow our rehab programs and physio instructions –it is up to the ‘athlete’ to follow our guidelines. – Don’t go home and do extra

16. Be Sensible “I was playing a bit of basketball with mates and hurt my ankle”.......... We know it is hard to say ‘no’ –We are not asking you to put yourself in cotton wool, but common sense must prevail TAC Cup U/18 Competition is the best underage competition in Australia. - This is the Elite competition you have invested in

17. LifeCare Latrobe Sports Medicine Clinic Tel No: 9473 8780 When to book in? –Any injury that you think will stop you from training – Details are in Summer Training booklet Why we prefer LifeCare La Trobe –Established communication lines-Club Physio Ensures best management –Quick access to Imaging if required –Quick access to Sports Doctor –Links with surgeons

18. Nutrition – Training Diet Energy and Protein demand highest during Pre-season –Carbohydrates provide energy for high intensity training –Protein for growth and repair of muscle tissue Requirements: –Carbohydrates: 5-7grams per kilo of body weight –Protein: 1.2-1.6grams per kilo of body weight As the intensity decreases during the season so does the requirement for energy –Excess consumption can lead to body fat gains

19. Nutrition – Energy Sources Carbohydrates: –Cereal –Fruit juice –Breads/muffins –Pasta/Rice/Noodles –Low fat milk/low fat yoghurt –Potato/Sweet potato –Legumes Protein –Red meat –Chicken –Fish –Eggs –Dairy Products –Legumes –Nuts

20. Nutrition – Fuel for the Game Pre-game food and fluid ensures the body is fully stocked before the game. –Pre-game carbs make sure the body has the energy it needs to perform at 100% for the full length of the match Usually pre-game meal is as follows: –High in Carbohydrates –Low in Fat –Includes fluid with the meal –2 to 4 hours prior to the game for ideal timing

21. Nutrition – Pre-game Meal Pre-game meal examples: –Breakfast cereal or porridge and reduced fat milk –Toast or muffins with jam/honey/peanut butter –Baked beans or tinned spaghetti on toast –Pasta with a low fat tomato based sauce –Sandwiched or rolls –Rice or noodles and low fat stir fry –Low fat smoothies or liquid sports nutrition supplement (like Sustagen Sport)

22. Nutrition – Post-game Recovery Priorities Post-game: –Re-hydrate – Electrolytes AND water –Muscle Repair - Protein –Replace fuel stores - Carbohydrates Ideal foods for recovery: –Chicken and salad roll (white bread) –Liquid meal replacements –Low-fat muffins, fruit

23. Nutrition – Post-game Recovery The meal eaten after the game should contain protein & carbohydrate, but not too much fat. Have a large drink with this meal, and sip regularly on fluids during the hours after training & games *Return to Anthony Allen* Good choices include: –Beef and vegetable stir-fry with rice or noodles –Pasta with chicken or lean meat tomato sauce, add vegetables or serve with salad –Grilled chicken with vegetables (include potato/pumpkin) –Soup with pasta/noodles/rice and meat/chicken/legumes

24. Warm up structure Physically –model our warm up, not the warm up you did in U/12’s –Footy in your hands, run, bounce –Performance benefit favouring dynamic ROM –Static stretching more suitable post session, non training days –Be more productive with your time before training

25. “It is about football” - before training The ‘Daisy Thomas’ factor The ‘Daisy Thomas’ factor –Get a footy in your hands –Skills focuses – quick hands, groundballs, etc. (Ross’s cards) –Kicking distance, no long ‘bombs’ Return to Preston City Oval –All the above, plus practise goal kicking (25m, all angles)

26. "CONTINUAL IMPROVEMENT" Our expectations of players “A wonderful opportunity to gain a better knowledge & understanding of something that you love doing” To be committed – attend all training sessions To be organised – time management of family, school/work and other sporting commitments To be competitive - develop a high work ethic at training/games - train & play with intensity Lifestyle of a professional athlete

27. Possession rate Execution skills Pressure skills Position flexibility Mental skills Communic ation BehaviourProfession alism First possession CB clearance BU clearance BTI clearance Uncontested mark Contested mark Handball received Hardball gets Loose ball gets Kicks Handballs K:HB ratio Assists Kicking effectiveness Static kick to adv Mobile kick to adv Set shot goal General play goal Snap goal Goal assist Handball effectiveness Marking effectiveness High mark Low catch Mark on lead Contested mark Tackle Spoil Block Evasion Smother Run and carry Two way running Forward Midfield Wing Back Ruck Demonstrat ed learning Decision making Knowledge of structures Ability to perform role Positioning Instructional talk Positive voice Positive body language Receptive to feedback Aggressive competitor Resilient Persistent Disciplined Courageous Training intensity Match intensity Team orientation Preparation Recovery Punctuality Accountabili ty; eg. weight training Selection Measures = expectations SkillsBehaviours

28. Lifestyle of an athlete Mental skillsCommunicationBehaviourProfessionalism Demonstrated learning Decision making Instructional talk Positive voice Positive body language Receptive to feedback Aggressive competitor Resilient Persistent Disciplined Courageous Training intensity Match intensity Team orientation Preparation Recovery Punctuality Accountability; eg. weight training It is the role of all coaches and club staff to promote this lifestyle to our players

29. Expectations of parents Support your son Understand the club expectations of players Promote the lifestyle of an athlete Celebrate his achievements, brace for the disappointments Ask questions and let us know about your son’s issues – timing! Region Manager

30. Dealing with your Local Club No double ups – training or games; you are a Knights player We scale back our training for a reason –We want you to recover and stay fresh so you can perform in games Generally happy for you to train at your local club’s last session when you will be playing for them training when available You need to explain your situation to your Club Coach –Parents please support; Peter and I are happy to speak with Club Coaches