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How to Physically Prepare Australian Rules Footballers © Joey Hayes 2010 | 1

How to Physically Prepare Australian Rules

Footballers

By Joey Hayes

The Ultimate Physical PreparationManual Creating Bigger, Faster, Stronger

and More Dominant, Bullet Proof Athletes!

2 | How to Physically Prepare Australian Rules Footballers © Joey Hayes 2010

Contact Details

In Joe We Trust Strength and Conditioning

[email protected]

WARNING: Copyright proteCted

This manual contains material protected under international copyright laws and treaties. Any unauthorized reprint or use of this material is prohibited. We reserve the right to take legal action. No part of this manual may be used without express written permission. This information is not to be copied. Joey Hayes 2010.


DIsClAImeR

These manuals and associated visual aids and DVD’s have been developed by Joey Hayes. Together they form a guide for physically preparing Australian Rules Footballers. They have been prepared with professional standards and guidelines set out by the National Strength and Conditioning Association (NSCA) and The Australian Strength and Conditioning Association (ASCA).

The resources are not a substitute for your own judgement or individual professional advice you may receive from other reputable sources. The author disclaims all responsibility and all liability (including without limitation, liability in negligence) for all expenses, losses, damages and costs you might incur as a result of reading, interpreting or implementing this guide.

When rendering strength and conditioning services to third parties, you should not adopt any of the information contained in the resources without exercising independent judgement and decision making based upon your own training, education and experience.

It is imperative that the greatest degree of care is taken in all aspects of physical training and athlete development. When reading, interpreting or implementing any of the information contained in the resources, you are fully responsible for the following:

1. Pre-Participation Screening and Clearance 2. Personal Qualifications 3. Program Supervision and Instruction 4. Facility and Equipment Set Up, inspection, maintenance, repair and signage 5. Emergency planning and response 6. Records and Record Keeping 7. Equal opportunity access 8. Participation in strength and conditioning activities by children 9. Supplements, ergogenic aids and drugs

medical, Bio-mechanical and Competence screening Before any physical activity is carried out in the context of the information contained in the How to Physically Prepare Australian Rules Footballers resources, participants should ensure that they have a complete and satisfactory medical, bio-mechanical and physical assessment and screening by qualified, experienced professionals.

Joey Hayes would like to thank Dean Robinson, Dan Baker,

Joel Marion, Eric Cressey, Chris Mohr, Joe Defranco, Zach Evan Esch, John

Berardi, Charles Poliquin, Paul Chek and Alwyn Cosgrove for their assistance

and knowledge contained in and compiling the Performance Manual.


Contents

Chapter 1 - Importance of Physical Preparation for AFL Players 6

Chapter 2 - Dynamic Warm Up Essentials 8

Chapter 3 - Secrets of Super Strength Training 11

Chapter 4 - Speed and Agility Fundamentals 15

Chapter 5 - Endurance and Games Based Fitness 20

Chapter 6 - Tackling, Wrestling and Mauling- How to Hit Like a Freight Train! 25

Chapter 7 - Functional Flexibility 28

Chapter 8 - Physical Assessment and Performance Testing 31

Chapter 9 - Injury Prevention and Rehabilitation 33

Chapter 10 - Recovery and Regeneration Secrets 36

Chapter 11 - High Performance Sports Nutrition and Hydration 39

Chapter 12 - Putting it All Together in a Training Session 43


“

“There are no secrets to success.

It is the result of preparation, hard work and learning

from failure.”- Collin Powell


Chapter 1Importance of Physical Preparation for AFL Players

The 4 Key Factors that dictate and contribute to Sports and Athletic Performance

1. Physical: strength, speed, agility, power, flexibility and endurance 2. Psychological: work ethic, mental toughness, locus of control, confidence and leadership 3. Technical or Sporting Skill Set: kicking, handballing, marking, tackling, reading the player 4. Tactical: style of game play, set ups, match day tactics

Concluding remarks:

The psychological, technical skill and tactical components are all inter-related and specifically relate to how well developed the athletes physical qualities and abilities are.

Deficiencies in Physical Abilities will inhibit the other 3 factors relating to sporting performance.

Therefore we focus on the physical development and physical preparation for the athlete.

Examples that illustrate the importance of superior physical preparation

- Impact of physical preparation on the technical skills:

How can the athlete perform the technical skill of kicking a football, if the athlete has insufficient leg strength and cannot balance on 1 leg?

How can the athlete run FAST if they have limited hip flexibility?

- Impact of physical preparation on the Tactics used by teams:

How can the team play a continuous running style of game play if they have not developed sufficient match fitness to support that game plan?

- Impact of physical preparation on the athletes psychological makeup:

How can the athlete have confidence in their body to go THE DISTANCE in the game if it has not been exposed to it during training? How can the athlete tolerate and cope with the physical pain of Exhaustion experienced during the last quarter of a game (associated with a Hard Game) if the athlete has not experienced this PAIN during training?


““Nothing wins

more than superior

preparation. Genius is usually

preparation.- Dave Kekich


Chapter 2Dynamic Warm Up Essentials

Benefits for Warm Up

1. Prevent injury and enhance performance 2. Prepare the muscle, nerves, joints, movement patterns and the athletes mindset 3. Enhance the athletes mental readiness to perform at their optimum level.

A proper warm up is an integral part of preparing for training or competition, yet it is often overlooked or performed poorly with little specificity, thought or preparation.

Why do we warm up?

- Progressively increase intensity of exercise.

- The cardiovascular, respiratory and neuromuscular systems can be placed in a state of readiness through warm up exercises.

- Increase availability of oxygen to exercising muscles

- Myocardial blood flow is increased

- Increased muscle temperature improves elasticity of connective tissue, increases metabolism and increases potential magnitude and speed of contraction.

- Diverts blood slowly and safely away from other parts of the body to exercising muscles

- Prepares body for specific movements to be undertaken

- Prepares the participant psychologically for the workout to come

- Risk of injury is decreased


5 Phases of Warm Up

1. Stationary GPP 2. Movement (linear and lateral) 3. Muscle activation and mobility- individual stretching drills 4. Skill Game Based Warm Up- incorporating footballs etc. 5. Individual Flexibility and Stretching if needed and if necessary (focus on tight areas)

How to warm up:

1. Light Exercise

- Heart Rate

- Blood Flow

- Respiration

- Core Muscle Temp

2. 5-10 Minutes Jogging / Cycling / General Movement

3. Use dynamic stretching methods & some static to establish range of movement (ROM)- walking 1 leg toe touches is a dynamic hamstring exercise

4. Introduce sports skills at end of ROM- eg. catching a ball at the end of ROM in the walking 1 leg toe touch exercise is an extension of the movement and is the start of the bridge between general and specific warm-up

5. Prepare the athlete for the next intense training or competition portion

- If training is to be a maximum speed session, then “run throughs” building up in speed (eg. 40 m x 50%, 70%, 80% and 90%) may be necessary to safely/adequately prepare the athlete

- If training is high intensity aerobic intervals, then some training must take the athletes HR to 170 during warm-up

- If the sport is body contact orientated, then somebody contact drills must take place in this last phase of warm-up

➜➜

➜➜


““That which does

not kill me, makes me stronger.”

- Friedrich Nietzche


Chapter 3Secrets of Super Strength Training

Strength

The ability to produce maximum force irrespective of time

Benefits - Increased sprinting speed - Jumping heights - Kicking distance - Confidence - Muscle Mass - Overhead marking strength - Ability to keep your feet - Ability to break tackles

Critical Periods for Developing Strength

12 yrs 14 yrs 16 yrs 18 yrs 20+ yrs

Foundational athletic skills

(Core strength, balance, agility, coordination, flexibility, general strength)

Tech lifting technique

Emphasize foundational athletic skills

Introduce strength exercises w/ light implements

Develop lifting technique

Emphasize strength exercises with dumbbells

Introduce heavy implement exercise

Mastery of lifting technique

Basic strength training methods

Use all types of strength exercise

Advanced strength training methods

Bodyweight stability and control

General athletic development

Gymnastic based movements and calisthenics

Circuit training

High Repetitions

Timed Sets

Barbell lifting technique with broom stick and light barbell

Keep intensity above 10 RM

Barbell lifting technique with light to moderate loads

Keep intensity above 6RM

Bodyweight in-place explosive training exercises

Execution of advanced lifting technique (Olympic Lifts)

Advanced lifting strategies

Weighted explosive training


Forms of strength:

- Control and stability: The ability to control and stabilise the muscles and joints during movement (and limit unwarranted movement).

- Hypertrophy and general strength: Hypertrophy or the growth of muscle size under pins most changes in muscle function and may provides a sort of “armour” that also provides stability against unwarranted movement and protects joints in collision sports.

- Maximal strength: Maximal strength is the ability to overcome or resist high levels of force.

- Power or speed-strength: Power refers to the ability to generate high levels of force as quickly as possible. It is a function of speed and strength.

- Power/strength-endurance: Power/strength-endurance is the ability to sustain power/force levels over long time periods.

Object Reps Sets Rest Periods Tempo

Control/Stability 5-15 3-5 30-60 s Slow ➜ mod ➜ fast

Hypertrophy 8-10 3-6 30-180 s Slow to moderate

Max Strength 2-6 4-8 180-300 s Moderate

Max Power 2-5 4-8 60-120 s Explosive, fast

Strength Endurance 10-20+ 2-5 15-600 s Moderate


Exercise Progressions

Squat 1. Isometric Wall Squat Sit2. Prisoner Squats3. Overhead Body Weight Squat4. Squat Jump

Lunge 1. Split Squat2. Dynamic Lunge Forward and Return3. Lateral lunge4. Reverse Lunge5. 4-Way Lunge Matrix

Push Up 1. Wall push ups against pw rack/wall2. Modified Push Ups from knees3. Normal Push up from ground4. Off Set Hand Position5. Close grip6. Wide Grip7. Incline or Elevated Push Up8. Push Up + Rotation9. 1 Hand Med Ball Push Stable10. 1 Hand Med Ball Cross Over Push Ups11. 1 Arm Push Up off floor12. 1 Arm Push Up off Elevated Block13. 1 arm shoulder touch14. Iso Explode Push Up15. Push up claps or plyometric claps

Chin Up 1. Supinated Chin Up Lowers2. Supinated Chin Ups

Bridging Front Bridge1. Elbows and Knees on ground2. Elbows and Feet3. 2 Elbow and 1 Foot4. Decrease ground contact support points5. 1 Arm and 1 Foot

Side Bridge1. Elbows and Knees2. Elbows and Feet3. Side Bridge + Arm Extension (Elbow and Feet)4. Side Bridge + Arm Extension + Weight

Glute Ham Raises

1. Single Leg Deadlift2. 1 Leg Toe Touch Good Morning3. Glute Ham Raise

6 Key Body Weight Exercises with Progressions

6. Cross Over Lunge7. Walking Lunge8. Walking Lunge with trunk rotation9. Overhead Lunge10. Elevated Lunge


““You can’t hit

what you can’t catch -

Speed kills!”- Sun Tsu


Chapter 4Speed and Agility Fundamentals

Speed Time taken to move between two points

Sub qualities of Speed:

1. Reaction/ Quickness: the ability to react quickly to an opponent or to stimuli which may be auditory, visual, or kinaesthetic

2. Agility/ Coordination: the ability to rapidly change direction while maintaining good body mechanics/coordination

- The greater the number of changes in direction within a movement episode, the greater the agility demands and the lesser the maximum velocity demands

- Introducing a sport skill (eg bouncing a ball while moving in and out of opponents as in AFL or basketball) drastically increases the agility demands- very limited relationship to maximum velocity

3. Acceleration: the rate of change in velocity

- Typically in sports it implies speed over the first 5-10 m from a stationary start

- It also includes the rate of change in velocity from different starting/moving positions

4. Maximum Speed/ Velocity: highest speed or velocity attained during a speed episode

- Typically occurs between 30 to 40 m in a field sport athlete

- May be 40 to 50 in a track and field athlete

5. Speed-endurance: the ability to repeat speed efforts with limited diminishment of performance

- Very important for field and court sports athletes, however, Sp-E is the least studied of all speed sub-qualities


Methods for Increasing Reaction

- Improve agility

- Rope ladder/ hurdle/ tyre drills

- Box or bag or “Statue” drills (run around, in & out of tackle bags, other athletes acting as statues etc)

- Cone drills (use cones to determine an agility pattern)

- Line drills (use the lines of the court or field to determine an agility pattern)

- Reaction drills-Incorporating ball or implement

Methods for Improving Acceleration

- Increase strength/ power per kg of body weight

- Improve technique/ mechanics (this may also entail improving flexibility to improve mechanics)

- Resisted training (sleds, uphill sprints, parachutes)

- Acceleration = Force/ mass ~ therefore increase force or decrease mass

- Decrease fat mass

- Better mechanics aids in force application

Methods for Improving Maximum Velocity

- Increase strength/ power per kg of body weight

- Improve technique/mechanics (this may also entail improving flexibility to improve mechanics)

- Resisted training (sleds, uphill sprints, parachutes)

- Assisted training (downhill, catapults, being towed)

- Increasing strength/ power (in squats, jump squats, power cleans etc)

- Decreasing body fat

- Improving sprint technique / mechanics

- A drill/ B drill/ bounding

- Improving flexibility and joint mobility


Methods for Improving Speed Endurance

- Speed-endurance does not just imply repeating 20-40 m sprints ~ the ability to repeat the type of sub-quality of speed that is important for the sport

- games approach

Basic Sprint Technique

Arms, Shin angles, body position, limb position.

Drills for developing Speed

Speed Technique Drills Patters Bummies A Skip Tight Skirts

Agility drills no equipment required

Mirror runs face each other Accelerate decelérate (front or lateral)Box runsCariocaTriangle runs

Movement Patterns Forward backpedZig zag shuffleUp for the mark

Sprint Technique Starts Falling starts Flag starts Resisted starts front/ backWrestle startsWide out starts

Speed and Agility Games Cats shirt oz-tag and stealBall Tag GameSpeed tagRats and rabbits5 cone speed tag cone touch gladiatorsSmash ball into group

Handball, Tennis ball and Reaction Ball drills

Face drop ball smash Ball Drop above headReaction and Agility Ball drills Mirror hands of athletes

Games based skill based speed drills:

Ashkar 3-man shepherd sprint and block down the lineWest Coast 3 player ball roll pick up and sprint Ball drop in front and protect Run fwd to guard mark back pedal and run back into pack and mark under token pressure


Training Sprint Technique

- Initial Acceleration: emphasis on push action, positive shin angle

- Head Position: scanning field

- Torso: lean should assist in acceleration

- Legs: cadence and stride length should be optimized to generate high speed but also be able to decelerate and change direction quickly

Movement Criteria for Agility Assesment

Criteria Cues to Watch For

Location of C.O.G. Lower is Better

Base of Support C.O.G. is over B.O.S

Upper Body Moevement Elbows are in

Lower Body Moevement Plant foot, additional steps

Task Criteria Execution Succesful


““The more you

sweat in peacetime

the less you bleed in war!”

- Chinese Proverb


Chapter 5Endurance and Games Based Fitness

Energy Systems

- Alactic system: anaerobic system providing the predominant energy contributions for efforts up to 10-15 s. - Lactic acid system: anaerobic system providing the predominant energy contributions for efforts for up to 40-50 s. - Aerobic system: aerobic or oxidative system providing the predominant energy contributions for efforts that last longer than 1 minute or for repeated efforts of shorter durations

Each system has two components

- Power: the absolute power or performance measure for that energy system - Capacity or endurance: the ability to repeat or sustain high power levels during use of that energy system

Three Methods to Develop Aerobic System

1. Continuous - Type: Continuous - “steady state” or “mixed intensity” continuou - Duration: Generally >15-20 mins - Volume: Depends upon mode, type, duration, intensity etc - Intensity: Generally sub-max. (70-85%) - Best suited to general public (health and fitness), younger, developing athletes, fat loss/ burning, active recovery or athletes recommencing training in the general preparation period (initial reconditioning before increasing intensity)

2. Fartlek - “speed play” - Entails intermittent speed bursts during continuous training - Increases intensity over traditional “Continuous” training - helps athletes prepare for aerobic interval training or exposes them to the anaerobic threshold - Type: “mixed intensity” continuous - Duration: Generally 20-30+ mins - Volume: Depends upon mode, type, duration, intensity etc - Intensity: Generally sub-max. but with mixed intensity continuous is effective ~ exposes athlete to anaerobic threshold etc


3. Interval - Method where a shorter burst or intervals of high intensity training is followed by an interval of lower intensity work (active recovery) or rest - Frequency : 1-3/wk - Type: Short, medium or long intervals - Intensity: Generally Max. and Supra-max but with some Sub-max recoveries - exposes athlete to high intensities - Interval length related to intensity level - Short intervals (<30s for Supra-maximal) - Medium intervals (30-1 min for Maximal) - Long intervals (>1 min for Sub-max ~ 85 - 92%)

Traditional Methods to Develop Endurance

Advantages

- Easy to implement - Require no though planning or equipment - Easy to quantify and measure

Disadvantages - Can increase over-use injuries - Decreases flexibility - Decrease speed - Decrease power - Develop non specific fitness non transferable fitness - Is not Sport Specific - Do not develop other specific skills - Shift the strength and power curve continuum making athletes slower if not performed at higher intensities

The Solution- Games and Skill Based Conditioning

Use of small sided or skill based games and drills that replicate the demands of the game.

Advantages: - Develop all 3 Energy Systems - Good for in-season training and effective time usage - Aim: develop fitness and skills maximising use of training time - Develops all facets of physical speed, agility, decision making, tactical and skill based components. - Higher athlete participation and less injuries - Allows the simulation of movement patterns of team sports, while maintaining a competitive environment in which athletes must perform under pressure and fatigue. - Offers additional challenge to team-sport athletes that would not normally be present in non skill-related conditioning activities.


Disadvantages - Relies upon athletes intent to work hard. - Difficult to attain the highest intensity conditioning/ HR levels during games conditioning alone - do not rely on it alone to completely or adequately energy system condition your athletes. - Games must be well constructed and monitored to get good effect - most games conditioning occurs at lower HR levels.

Guidelines - Maximise use of training time by being organised - Use as many people as you can to assist you - Use as many footballs as you can - Use as many drink people or water bottles as you can - The Challenge is to invent the drills that best replicate the demands of the game, go and watch AFL teams train, go and watch good coaches, coach and see what drills they are doing and how best you could implement those drills

Sample Drills

1. Non Competitive Skill Drills - Round to the left H’balls (2’s) - Round to the right H’balls (2’s) - On the deck (2’s) - Smother and gather (2’s) - Up above (2’s) - Work him over left and right - Smash ball (2’s) - 2 ball Reactive footy (2’s) - 2 ball spoil football (2’s) - Handball run thru (3+) - Kick run thru (3+) - Off the fences (3+)

2. Competitive Drills - Smother gather and compete (2’s) - Protect line of footy ball rolled on ground (2) - Protect the ball carrier (3’s) - 3’s roll ball away ball below the knees and handballs to partner at end (3’s) - Circle work handball (6’s) but go in pairs (2 in middle 2 on outside) - Keepings off-shepherd work* (3’s) - Kick and Chase return ball to the coach (2+)


2. Competitive Drills - Smother gather and compete (2’s) - Protect line of footy ball rolled on ground (2) - Protect the ball carrier (3’s) - 3’s roll ball away ball below the knees and handballs to partner at end (3’s) - Circle work handball (6’s) but go in pairs (2 in middle 2 on outside) - Keepings off-shepherd work* (3’s) - Kick and Chase return ball to the coach (2+)

3. Skill Based Drills (Full Use of Oval) - Kick–attack a defender, offensive player leads to footy with defender trailing and teammate kicks footy in front (3’s) - Partner kick, lead and move around the ground (2’s) - Speed Power Ball Gladiators Drill

4. Game Based Drills: You can modify the rules to manipulate the gains

- 5 vs. 5 handball game with 2 corner goals each end

Length is centre square to boundary line Game is continuous no bouncing must run ball thru the goals to score. Keep game continuous (Game simulation based handball games inside the 50 (2’s) but 2 teams shirts on/ shirts off (organize them into teams of 10 players etc). Handball games 4 goals (1 group) 10 mins (Boundary 50m to centre square) notes: keep continuously moving, quick change over rules. Ball dropped is a change over, holding the ball when tackled is a change over. The players don’t have to bounce the ball. To score they need to run through the 2 designated goals. 1 x Stopwatch, 1 x football and 10 cones needed, 1 x whistle, 1 set of bibs)

5. Centre Square Forward 50m, Centre Square, Back 50m Drill Keepings off Ball Control Drill:

Keepings off (1 group) 10 mins notes: keep continuously moving to and making space, utilize game tactics (huddles, blocking etc to allow team mate free path) Area inside 50m arc. Change over if ball is dropped (1 football needed, 1 whistle needed). Inside 50m area) (1 set of bibs).

6. Touch Football

7. Mini Soccer

8. 3 vs 3 Basketball

9. Squash


““Confidence

and courage come through

preparation and practice

- Unknown


Chapter 6Tackling, Wrestling and Mauling - How to Hit Like a Freight Train!

3 Key Concepts and Rules for Safe and Successful Tackling - The Approach and the line or angle you take to tackle an opposition player - The Shoulder Contact with opposition player - The Lock, Grip Rip and Hold

3 Rules for Tackle Drill Progression - Controlled to Fast - No Evasion to Drills with Evasion - No Ball to drills with balls

7 Simple Steps for Tackling Success - Limit the attacking players evasive options, you force him to take the path you want him to go - Keep the head and eyes up - Focus on the body, NOT THE BALL! - Hit with shoulder first- Make CONTACT HARD (not with swinging arm unless you want a shoulder injury) - Position your hips as close to the attacking ball carriers body as possible (decrease the space between the ball carriers hips and your hips to increase the control you have over opposition player) - Lock and wrap the arms up - Lock in close and tight, wrap ball carrier up hard!

5 Common Errors and Mistakes Make when Attempting to make a tackle - Approaching to fast with too much speed, and getting sidestepped. - Focussing and anticipating where they think the ball carrier will run to and getting sidestepped - Focussing on the ball and getting baulked or evaded as attention is on the ball not the player - Hitting with the shoulder or swinging arm first - Not tackling aggressively or keeping hips in close to the ball carriers body


Basic Drills Performed Outdoors:

Side-On-Tackle Drills: - Level 1. Close Contact Drill: 45 degree walking side on tackle drill (ear on upper back, hips in tight and close and wrap arms around body) - Level 2. Grid Drill: works multiple angles and lines of approach teaches the player to provide player with a path and limit the attacking players options - Level 3. Crows Tackle Drill: works multiple angles, involves speed, agility, decision making and path for a player, replicates a common situation when the attacking player is running down the boundary line and defending player has to come across to make a tackle and is commonly evaded.

Tackle From Behind Drills: - Level 1. Man Turns to Feed Handball Back: tackler rotates ball carrier to ground (Make contact with shoulder first and use ball carriers momentum to tackle him to the ground) - Level 2. Tackle from Behind Spin Side On and Handball to Coach in Front: 2 lines of players gathers 1 line of tacklers and 1 line of defenders. The attacking player receives a handball from the coach directly in front, the ball carrier aims to run to the coach and return the ball prior to being tackled, the tackler aims to make tackle from behind and on the angle. The aim of the tackler is to simply rotate the ball carrier and dislodge the ball. In doing so the tackler will be awarded a free kick. We focus on rotating the player as this will ensure we do not give away a free kick.


“

“Flexibility training is the most

important physical quality and the last frontier of

physical preparation

- Ian King


Chapter 7Functional Flexibility

Flexibility

Range of movement around a joint

Benefits of Stretching

- Reduces the risk of injury due to optimizing tissue length - Reduces muscle tension and soreness - Enhances movement performance - Enhances mental and physical relaxation

Types of Stretching

- Passive stretching - Static - Dynamic stretching - Ballistic stretching - Propioceptive neuromuscular (PNF) stretching - Neural stretching

Types of Stretching

1. Passive stretching - Involves assuming a stretch position and having the limb etc supported (by partner, or oneself or apparatus like a bench or railing) - Eg. Lying hamstring straight leg stretch with stretched leg supported against wall or by partner - Most popular form of stretching

2. Static - Similar to passive but athlete must actively “hold” stretched limb in place - Eg. Lying straight leg hamstring stretch, the extended leg is held upright in the air & not supported by any means - Cannot achieve same ROM as passive due to active involvement of musculature to “hold” limb in place - Best for increasing ROM after training, when muscle is already warm - Some can still be done in warm-up (for injured/tight or problematic muscles/joints)


3. Dynamic stretching - Involves moving parts of the body, gradually increasing ROM (and speed, but this factor is still slower and more controlled) - Eg. Walking lunge, taking longer & longer strides with each rep or shoulder circles, with larger diameters of movements each rep. - Can still involve a short pause in the movement at deepest point of ROM - Superior for warm-up - Should be performed in sets of 8-12 repetitions, stop when feeling tired - Tired muscles have less elasticity which decreases the range of motion used in your movements. - Continuing to exercise when you are tired serves only to reset the nervous control of your muscle length at the reduced range of motion used in the exercise. - Kinesthetic memory will remember the repeated shorted range of motion, which you will then have to overcome before you can make further progress.

4. Ballistic stretching - Uses the speed and momentum build-up to push a limb to its ROM or past its ROM - Characterized by bouncing or jerking in and out of the end ROM (as distinct from the more smooth and full range dynamic method) - Eg. Bouncing toe touch stretches - Thought to be more inherently dangerous- potential for muscle tears or minor pulls - Ballistic methods are necessary as part of preparation for athletes in ballistic nature sports - Attempt ballistic methods after a gradual build-up (dynamic stretches and movements and then slowly introduce ballistic methods where appropriate)

5. Propioceptive neuromuscular (PNF) stretching (Partner Assisted stretching) - Used extensively - May be part of warm-up for problematic areas (post-injury) - Can be quite intense- some experts prefer to use it only every 2nd day - Different PNF methods should be used to determine which methods best suit an athlete or joint/muscle

Different PNF methods - Hold-Relax: stretch for 5-10s, then isometric contraction of the stretched muscle for 5-10 s, relax then stretch to allow a new ROM position and hold. Repeat 2-3 times. - Hold-Relax + Opposing/ antagonist muscle contraction: hold stretch for 5-10s, then isometric contraction of the stretched muscle for 5-10 s, relax that muscle, then isometric contraction of antagonist muscle for 5-10 s to pull the joint to a new ROM position and hold in this position. - Contract-relax: hold stretch for 5-10s, then dynamic contraction of this muscle thru’ full ROM. Stretched back to new ROM position and hold in this position.

6. Neural Stretching - Aims to free up nerves where compression of muscles or bone etc impact upon the efficient nerve transmission - Involves gentle dynamic “tethering” stretch - Assume specific “nerve stretch positions - Hold 3-5 s and repeat 5-20 times - Is mainly used by physiotherapists and is used in conjunction with some other stretching methods (to free up the muscle tissue etc surrounding the nerve, which may be the main “culprit”)


““Unless you’re assessing you’re only guessing

- Mike Robertson


Chapter 8Physical Assessment and Performance Testing

Physical Testing allows us to - See what weaknesses or deficiencies a player has - See the success of your training program - Provide the athlete feedback as to areas they need improvement in

Types of Testing

1. Physical Performance Tests and Physiological Data Testing - Strength - Speed - Power - Agility - Endurance - Repeat Sprint Ability

2. Musculoskeletal, Functional Movement and Physio Tests - Help identify where poor ROM may cause problems or injuries - Help monitor rehab from injuries - Help improve performance

3. Skill Based Tests

Problems with Tests - They do NOT always predict Sporting performance - There is no relationship between athletes testing results and their on-field performance - The Best Test is on field performance- winning and losing - Note an athlete in a fatigued state may not have improvements in testing results

32 | How to Physically Prepare Australian Rules Footballers © Joey Hayes 2010 “

“Victory comes only after many struggles

and countless defeats. Yet each struggle

sharpens your skills and strengths, your courage and your

endurance, your ability and your confidence

- Og Mandino


Chapter 9Injury Prevention and Rehabilitation

Immediate Care for an Injury

Even with proper preparation, injuries may still occur. Now what? Regardless of the degree of damage, all injuries undergo a similar reaction in the first 2 to 3 days post injury. This is called the Inflammatory phase. The signs and symptoms involved with inflammation can be summarized by the acronym S.H.A.R.P.

S - Swelling

H - Heat

A - Altered form or function

R - Redness

P - Pain

These signs and symptoms can last anywhere from 2 to 72 hours post injury (duration depends on severity of injury). Luckily, the treatment during the first few hours or days following an injury is just as easy to remember.

R - Rest (restrict activities that cause pain)

I - Ice (Ice packs - 20 minutes every hour) – w/ 1-2 layers paper towel

C - Compression (tensor bandage or compression shorts to limit swelling)

E - Elevation (ideally above the level of the heart)

Skills Continuum to Return to Play from Injury

1. Pain Goals - Stand pain free - Walk pain free - Jog pain free - Run pain free - Accelerate and Change direction pain free


2. Physical Performance Fitness and Conditioning Goals - Maintain Athlete participation and inclusion as much as possible - Maintain aerobic conditioning - Minimize skin folds - Maintain or increase flexibility - Improve tissue quality - Increase strength and power levels of appropriate limbs - Improve stability and neuromuscular control

3. Skill Goals - Stationary skills - Walking skills - Jogging skills - Running skills - Change of direction skills - Involved in team skills (no competition and controlled environment) - Team skills (Competitive environment controlled) - Full contact team skills (Return to play)

Form for Monitoring Pain Levels When Returning From Injury

The purpose for the recording process is to allow me to see what athletes have done that may have aggravated the injury. The record also allows me and other treatment providers to see if the athlete is improving and gives us an indication of whether the treatment and exercise rehab is working.

1. Date, and keep note of the exercises, sets, reps and form of exercise you perform.

2. Rate how your body feels (rating scale- 1: no pain, 10: extreme pain). - When you wake up - When you are in a seated position - When you sleep or lie in bed - When you walk or move around - When you warm up - When you perform the rehab activities

3. Note when the pain occurs, in morning, during exercise, after exercise. - How severe that pain is - How long the pain lasts for - Type of pain (sharp stabbing, dull aching, throbbing, pulsating, etc)

This is a not a time based rehab program. The goals are based on pain free movement!

If athletes are not prepared to do this, they are not serious about getting back on the field. If you work to a level of pain, this will delay your healing and actually cause you to regress backwards. Stay pain free and avoid any exercise or activity that causes pain.


““Recovery that’s

the name of the game!

Whoever recovers the fastest does

the best- Lance Armstrong


Chapter 10Recovery and Regeneration Secrets

Benefits of Recovery - Enhance the amount of progress made between each training session - Reduce the risk of injuries - Help to deal with minor aches and pains - Allow athletes to train more intensely, more often, with more regularity resulting in better performance

Signs and Symptoms of Overtraining

1. Physiological markers - Increased muscle tension and or tenderness - Increased Heart Rate (resting, working at a set load or recovering from bouts) - Negative change in Aerobic & Anaerobic threshold and or on field performance - Decreased appetite - Increased susceptibility to illness

2. Psychological markers - Disturbed sleep - Irritability - Depression - Increased anxiety - Increased fatigue - Decreased vigour

Methods of Recovery to Decrease Fatigue and Avoid Over-training - Passive Rest, Sleep and Escapism - More efficient planning of training (Plan heavy training weeks against weaker teams) - Hydration, Nutrition and supplements (Water, Protein and Carbohydrate intake immediately) - Massage and body therapies (Foam Roller, Hands on massage) - Heat therapies (sauna, spa, hot shower) - Cold therapies (ice baths, cold showers, water walks etc) - Contrast Showers and Therapies (Combined Hit and Cold Therapies) - Light exercise (mild VO2 exercise, stretching) (proper warm down and stretch) - Compression (compression bandages & garments)


Post Event Recovery Step by Step Example

1. Rehydration and CHO’s (sports drinks) 2. Mild aerobic exercise (walking, slow jog, swim or cycle “down”) for 5-10 mins 3. Stretching: (allows assessing for soft tissue injury or swelling) 5-10 mins 4. Shower: 5 mins (not to hot if athlete has soft tissue injury) 5. Ice baths: Put ice in bins (submerse body or body parts) for 3-5 mins or 6. Ice injuries or apply ice to reduce neural activity or contrast hot & cold showers/baths where applicable 7. Take in protein where possible within 20 mins. 8. Reduce alcohol intake 9. Compression garments where applicable 10. Restore normal body function ASAP by mild exercise (eg, cycling, pool, stretching, yoga, light dumbell or rubber band resistance) 11. Important to gain full ROM ASAP 12. Self-massage or use massage tools/modalities (roll on soft balls, “massage moose”) to loosen up stiff muscles

Recovery and Regeneration Pool Workout

This Workout serves as a great Routine for a Recovery/Regeneration Day. Keep your tempo light and remember that this is a Day to Get Your Body Right, it is a Recovery Session and while it is work, if you are wearing down like you are doing a normal session back off the tempo.

Pool Activity Lap or Reps

lAPs*Walk forward with arm swings*Walk backwards with arm swings*Side steps with flapping arms (L/R)*Backstroke2 Sets

1 lap1 lap1 lap2 laps

sTReTCHes *Calves (R/L) *Shins (R/L)

2 each side 2 each side

lAPs*Lunge Walk- fwd/arm swing*Lunge Walk- bckwd/arm swing*Backward Lunge with Twist*Lateral Steps/Shuffle (R/L)

1 lap1 lap1 lap1 lap

sTReTCHes *Quad stretch (L/R) *Hamstring / Glute (Hamstring Curl in Water)

20-30 sec 20-30 sec


““You are what you

eat and will perform

accordingly!”- Martin Rooney


Chapter 11High Performance Sports Nutrition and Hydration

Eat like a Caveman

“If it does not fly, swim, or run and it’s not green - don’t eat it!”

8 Simple Rules to Peak Athletic Performance and Dietary Success

1. Eat Breakfast as soon as you wake up.

2. Eat every 2-3 hours.

3. Eat complete, lean protein with each feeding opportunity.

4. Eat vegetables with each feeding opportunity.

5. Eat veggies/fruits with any meal. Eat “other carbs” only after exercise.

6. Eat healthy fats daily.

7. Don’t drink beverages (soft drinks, fruit juices, beer etc.) with more than 0 calories. (Except protein shakes after training). Green Tea and/or water are acceptable.

8. Eat whole foods whenever possible.


What Do I Eat Before The Game Or Training?

Far and away the number one question I get from Athletes is “what do I eat on competition day?” And my response is usually this, if you are waiting until a pre-competition situation to follow the best practices of sport nutrition then you have waited too long. Good nutrition is training nutrition, the food you eat day in and day out while preparing for competition day. On the competition day you have only 3 goals:

1. Do what you have practiced

You should practice and rehearse your competition day routine... Warming up at 10am and competing at 12? Then do a trial run as well before the competition day. Wake at the same time, eat the same foods and perform the same athletic feat. If you have not practiced, you leave things up to chance. And that’s a mistake. So, on competition day, show up and do what you have practiced.

2. Supply Your Body With Energy For Competition

During your competition days your primary goal should be to ensure that your nervous system is stimulated for performance and that you have a constant supply of blood glucose, preventing you from bonking. Therefore competition feeding strategy is simple. Eat small, easily digested foods frequently throughout the day. Snacking is the best policy, making sure your snacks contain some protein, fats and most importantly quality carbs.

Certain sports supplements can help with nervous system stimulation and with the provision of carbohydrate energy. In fact liquid nutrition is very useful for sipping in between event if you are going to have several heats during the day. Liquid P+C drinks (as discussed above) best assist fluid replenishment, are often better tolerated and can be rapidly digesting protein and carbs for better between race recoveries.

3. Don’t Eat Foods that make you uncomfortable

As many athletes are hyper-stimulated on competition day they find it more difficult to tolerate large meals or slow digesting foods. To this end it’s important to eat foods that make you feel good, that don’t aggravate your stomach, and, for most athletes, that make you feel “light”. During your practice run suggested above, experiment with different foods until you find a routine that works well for you.


Nutritional Checklist

1. Nutritional Habits: (Yes/No) - Am I following the 8 habits of effective and successful nutritional programs? - Am I eating like a cave man? - Am I consuming a post workout protein shake? - Am I recording my food intake?

2. Why aren’t I getting bigger? (Yes/No) - Am I lifting weights? - Am I eating enough, and eating enough protein? - Am I lifting often enough, heavy enough, and with good technique?

3. Why aren’t I losing fat? (Yes/No) - Am I weight training often enough, heavy enough and with good technique? - Am I performing interval work? - Am I having a calorie deficit and minimising carbohydrate intake?

How much should one drink?

Between 500-750 ml/hr will fulfil most athletes’ hydration requirements under most conditions.

Signs of Dehydration

You know if you’re drinking enough water if you’re urine is fairly pale and doesn’t smell strong. If it’s a dark yellow and has a pungent smell, then you’re most likely already de-hydrated.


““Tell me and

I’ll forget; show me and I may

remember; involve me and I’ll

understand- Unknown


Chapter 12Putting it All Together in a Training Session

How to Structure a Training Session to Maximise Time with your Athletes

Guidelines - We want to maximise use of training time by being organised - Have drills and cones set up prior to start of training session - Use as many people as you can to assist you - Use as many footballs as you can - Have the players touching the football as much as possible - Use injured players to assist with training - Use as many drink people or water bottles as you can

Goals of training - To make training replicate a game - To develop all physical qualities - To be continuous - To be skill based - To be games based - To incorporate decision making

Outline of a training session 1. Warm Up 2. Speed and Agility 3. Strength Training 4. Tackling and Games Based Fitness 5. Flexibility 6. Recovery

Session Duration: 110 mins


Warm Up (10mins)

Ground Based Drills (30 secs each drill)

Star Jumps Seals

Mountain Climbers Shuffle Splits

Burpees Prisoner Squats

Linear and Lateral Warm Up Drills

Zig zag shuffle Forward backpedal change-overs

Opposite foot toe touch Up for the mark

Duck walk Backward skip and shuffle

Lateral shuffle Lateral shuffle

Muscle Activation Drills

Hip Circles Leg Lift Hip Extension

Knee To Armpit Back Roll to Hamstring Stretch

Straight Leg Hamstring Raise Glute Bridge

Side Lying Leg Lift Upper Leg Side Lying Leg Lift Lower Leg

Individual Static Stretches (1min per stretch)

Calves Quads

Hip Flexors Hamstrings

Groins/Adductors Glutes/Lower Back


Drills for developing Speed (20mins)

speed Technique Drills Patters Bummies A Skip Tight Skirts

Agility drills no equipment required

Mirror runs face each other Accelerate decelérate (front or lateral) Box runsCariocaTriangle runs

movement Patterns Forward backpedal Zig zag shuffle Up for the mark

sprint Technique starts Flag starts Falling starts Resisted starts front/ back Wrestle starts Wide out starts

speed and Agility Games Cats shirt oz-tag and steal Stationary Ball Tag Game Speed tag Rats and rabbits 5 cone speed tag cone touch gladiators Smash ball into group

Handball, Tennis ball and Reaction Ball drills

Face drop ball smash Ball Drop above head Reaction and Agility Ball drills Mirror hands of athletes

Games based skill based speed drills:

Ashkar 3-man shepherd sprint and block down the line West Coast 3 player ball roll pick up and sprint Ball drop in front and protect Run fwd to guard mark back pedal and run back into pack and mark under token pressure


Training Sprint Technique

Strength Exercises: + Show progressions (10mins)

Squat Push Up

Lunge Side Bridge

Glute Ham Raises Chin Ups

Front Bridge Football Wrestle

6 Key Body Weight Exercises with Progressions

Basic Drills Performed Outdoors

Body Contact Drills (5mins) - Pummelling - Kneeling Wrestle - Wrestle Push

Side-On-Tackle Drills

Tackle From Behind Drills

Non Competitive Skill Drills (8mins) - Round to the left H’balls (2’s) - Round to the right H’balls (2’s) - On the deck (2’s) - Smother and gather (2’s) - Up above (2’s) - Work him over left and right - Smash ball (2’s) - 2 ball Reactive footy (2’s) - 2 ball spoil football (2’s) - Handball run thru (3+) - Kick run thru (3+) - Off the fences (3+)


Competitive Drills (8mins) - Smother gather and compete (2’s) - Protect line of footy ball rolled on ground (2) - Protect the ball carrier (3’s) - 3’s roll ball away ball below the knees and handballs to partner at end (3’s) - Circle work handball (6’s) but go in pairs (2 in middle 2 on outside) - Keepings off-shepherd work (3’s) - Kick and Chase return ball to the coach (2+)

Skill Based Drills (Full Use of Oval) (5mins) - Kick–attack a defender, offensive player leads to footy with defender trailing and teammate kicks footy in front (3’s) - Partner kick, lead and move around the ground (2’s) - Speed Power Ball Gladiators Drill

Game Based Drills: You can modify the rules to manipulate the gains (5 mins) - 5 vs. 5 handball game with 2 corner goals each end

Centre Square Forward 50m, Centre Square, Back 50m Drill Keepings off Ball Control Drill

Flexibility (10mins)

Static Stretches and PNF Stretches

Indiv Static Stretches (1min per stretch)

Calves Quads

Hip Flexors Hamstrings

Groins/Adductors Glutes/Lower Back

Recovery (20mins +)

Ice Baths and Hydration


About the Author

Joey Hayes has earned a reputation as one of Australia’s leading, innovative and most successful strength and conditioning specialists. This reputation has been established by the phenomenal results of Professional Sporting Teams, Elite Sporting Institutes and Organizations and Elite athletes utilizing his Training Programs, methodologies and philosophies.

Athletes have proclaimed Joey to be their secret weapon, and a catalyst behind their results and success. His training programs have resulted in world records, world championship medallions, commonwealth games medals, grand final premiership glory, junior athletes procured by professional sporting teams and numerous athletes achieving life-time personal bests!

Joey has trained over 250 State, National and International athletes in a multitude of sports, most notably, AFL, Rugby League, Swimming and Martial Arts.

He owns and operates a highly renowned Private High Performance Athletic Training Facility known as The PIT. The number one place for athletes to train; exclusively dedicated to Elite Athletic Performance Enhancement.

Joey has achieved the highest level of academic qualifications and expertise for a Strength and Conditioning Specialist. He has completed a Masters Degree in Exercise Science (Strength and Conditioning) from Edith Cowan University and a Bachelor of Business (Sports Management) from Griffith University.

He is recognized as a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). He has qualifications in Olympic Weightlifting and speed development as a Track and Field Sprint Coach.

Joey’s unique blend of in-the-trenches-knowledge, coupled with superior academic qualifications ensure astonishing results in record time, and have affirmed his status as one of Australia’s most successful and highly sought after strength and conditioning specialists.

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