GIPPSLAND POWERFOOTBALL CLUB

U18PRE-SEASON

TRAINING PROGRAM2007/2008

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WELCOME BY REGIONAL MANAGER

On behalf of myself and my staff I would like to welcome you all to the Gippsland Power Football Club.

The aim of Gippsland Power is to maximize each player’s football and personal development. Our ability to fulfill this aim has established our reputation as being the leading elite football development program in Gippsland

We the staff are dedicated to assisting in the smooth running of the Club so as to provide the best environment for you the players to succeed.

Below are contact numbers for you to call if you are unable to attend training.

Regional Manager: Peter Francis 5134 8133 0419103177 Mobile

Development Manager/Coach: 51348133 0408513854 Mobile

Development Manager – U16 Coach: Rob Reid 5143 0568 409139099 Mobile

Football Manager: Laurie Plunkett 5134 8133 0407505728

Strength & Conditioning Coach: Les Ponton 0412 043 348 Mobile

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PARENTS

Support from the Parents is essential if we are to continue to be a competitive force in the TAC Cup U18 program.

The Club and the Staff will do all they can to provide an appropriate environment for the development of the boys as footballers and as growing men.

It is also important to have faith in the Coaching Staff and allow them to carry out their training and match day duties without interference.

The temptation to talk to the boys during matches can be distracting to the players and the Coaching Staff. Certainly discuss football with your boys as often as you wish but trust the Coaches to do the job on match days.

We look forward to meeting you all this year, and should you have any queries please do not hesitate to contact me at any time.

Peter FrancisRegional Manager

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INTRODUCTION

This booklet is an introduction to the pre-season of Gippsland Power Football Club for the 2008 season. It also indicates the expectations and requirements needed to participate and successfully complete the pre-season component of this talent pathway program.

Around 130 invitations will have been issued to players to attend pre-season so the task of making the final squad of around 30 - 35 will be a difficult one. This invitation should not be taken lightly and it will be the first opportunity you will have to show us that you deserve a place in the final squad.

This is the most critical and toughest period in your preparation for season 2008 and a couple of reminders may be pertinent and timely.

You don’t have to choose your parents well to succeed at TAC Cup football. It may help but the game has seen a multitude of self made footballers. Mental fortitude is by far the most important factor. You have to decide if you are strong in heart and mind. If you are not then the strong will prey on you. That is why it’s such a great game at this level.

So use this time well. Build your mental toughness in all that you do. But in particular during the challenging times when the opportunity to test yourself will present itself constantly.

We will observe your behaviour closely and with great interest. Will you run the daylight when required and take physical risks? Do you get back up quickly having been knocked down? What’s your response to injustice and seemingly poor decisions? Are you always very keen and enthusiastic? Do you remain disciplined in all you do? Can you answer these questions honestly?

In finishing, make the most of every opportunity. Become a “we” and not “me” player from the start to finish. Help build a Gippsland Power culture of selflessness, so you can become a footballer and we can become a team, which is respected and competitive throughout season 2008.

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GIPPSLAND POWER FOOTBALL CLUB

TRAINING PROGRAMSEASON 2007/2008

PRE-CHRISTMAS NOVEMBER – DECEMBERCommencing, Monday 12th November 2007 and concluding Wednesday 19th December 2007

Monday Tuesday Wednesday Thursday Friday Sat/SunSkills and Running

See Program

Skills and Running

See Program

Pilates session

See Program

PRE-CHRISTMAS TRAINING PROGRAMFOOTBALL SKILLS

Skills training prior to Christmas will be again decentralized and each player will train on a Monday and Wednesday night from 5.30pm to 7.15pm commencing Monday 19th November 2007 at one of the following locations according to where you live. (The whole squad will train on the final night at the Moe Newborough Sports Centre on Wednesday 19th December 2007 commencing at 5.30pm)

Training Locations and squad coaches for Skills Training are:Lucknow Football Ground – Steve Martin (0417 399 364)Stephenson Park Reserve - Sale – Wayne Butcher (0419 108517)Wonthaggi Football Ground – Chris Dallinger (0413 332040)Agnes Brereton Reserve - Traralgon – Brenton Wight (0417561682)Garfield Recreation Reserve – Ben Soumilas (56292771)

PLEASE NOTE: ALL PLAYERS MUST BRING THEIR OWN FOOTBALL, FOOTBALL BOOTS, RUNNERS, WATER BOTTLE, EXERCISE BAND AND TOWEL TO EACH SKILL SESSION. YOU WILL ALSO NEED TO BRING A WATER BOTTLE TO THE PILATES SESSIONS.

*PRE SEASON TRAINING WILL RE-COMMENCE ON WEDNESDAY 30TH JANUARY 2008 AT THE MOE NEWBOROUGH SPORTS CENTRE commencing at 5.30pm. TRAINING WILL BE EVERY WEDNESDAY AND FRIDAY NIGHT COMMENCING AT 5.30 PM UNTIL FURTHER NOTICE

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GIPPSLAND POWER U18 FOUNDATION TRAINING PROGRAM 2007-2008

INTRODUCTION

Australian Rules Football requires a blend of many components of fitness (e.g. strength, speed, power, agility, cardiovascular endurance, flexibility and speed endurance). During the preseason period all these fitness components will be developed with a wide variety of training methods.

The main objective of this foundation program is to prepare you to meet the physical demands of TAC Cup football. As with the demands of this of football, this year’s program demands a “Commitment to Excellence” in terms of physical preparation.

The program is designed to build a strong aerobic base, improve strength, improve core strength, , improve flexibility, decrease body fat, improve your ability to recover and provide a basis for further development.

The program is twenty weeks in duration, the foundation program begins Monday 12th November and continues for 11 weeks until preseason training commences on the 30th January 2008. The next nine weeks of the program details the extra sessions required during preseason training on you off nights. Weeks 2-6 you will train in your satellite groups on Monday and Wednesday. The Friday session is a compulsory Pilate’s session, every player is to locate a local facility that offers a Pilate’s Floor class and undertake it for 10 sessions. You are required to complete six sessions per week (2 skills sessions, 1 Pilate’s, 3 others as identified on the program).

This is a cross training program i.e. a mixture of running, riding and swimming. This type of program keeps you motivated due to its variety and change of environment. If you wish to have the required endurance for preseason training it is vital that you complete the program in its entirety.

You can alter the order of the sessions if you wish to but never complete three training days in row.

It is important that each training session begin with a warm-up, some form of light exercise (short run, cycle/skip) to raise body temperature. A stretching session must be completed at the end of each session.

“NO ONE CAN PREDICT TO WHAT HEIGHTS YOU CAN SOAR. EVEN YOU WILL NOT KNOW UNTIL YOU SPREAD YOUR WINGS’

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Foundation Program Summary (11 weeks)

Activity No. sessions TotalRunning sessions 15 72kmCycling sessions 7 170kmSwimming sessions 10 11.25kmInterval sessions 4Pilates sessions 10Circuit training sessions 5 Strength sessions 7Core Strength 9

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WEEKLY PROGRAMWEEK ONE:

Sunday 11/11 Information DayMonday 12/11 Run 3km Easy flat courseTuesday 13/11 Rest dayWednesday 14/11 Swim 1km Any stroke Thursday 15/11 Rest dayFriday 16/11 Ride 20km Easy flat courseSaturday 17/11 Rest day

WEEK TWO:

Sunday 18/11 Run 4km Easy flat courseMonday 19/11 Skills and Running 6 x 400m (85:85)Tuesday 20/11 Swim 1km Any strokeWednesday 21/11 Skills and Running 6 x 400m (85:85)Thursday 22/11 Ride 25km Undulating courseFriday 23/11 Pilates session Supervised sessionSaturday 24/11 Rest day

WEEK THREE:

Sunday 25/11 Rest dayMonday 26/11 Skills and Running 7 x 400m (80:80)Tuesday 27/11 Swim Program AWednesday 28/11 Skills and Running 7 x 400m (80:80)Thursday 29/11 Run 4km Fartlek RunningFriday 30/11 Pilates session Supervised sessionSaturday 1/12 Ride 25km 10 mins easy/5 mins hard

WEEK FOUR:

Sunday 2/12 Rest dayMonday 3/12 Skills and Running 8 x 400m (80:80)Tuesday 4/12 Swim Program AWednesday 5/12 Skills and Running 8 x 400m (80:80)Thursday 6/12 Ride 25km Undulating courseFriday 7/12 Pilates session Supervised sessionSaturday 8/12 Run 5km Out and Back Running

WEEK FIVE:

Sunday 9/12 Rest dayMonday 10/12 Skills and Running 9 x 400m (75:75)Tuesday 11/12 Run 5km Easy RunningWednesday 12/12 Skills and Running 10 x 400m (75:75)Thursday 13/12 Swim Program BFriday 14/12 Pilates session Supervised sessionSaturday 15/12 Ride 25km Easy ride

“ENERGY AND PERSISTANCE WILL CONQUER ALL THINGS”

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WEEK SIX:

Sunday 16/12 Rest dayMonday 17/12 Skills Session OnlyTuesday 18/12 Swim Program BWednesday 19/12 Testing day (Newborough)Thursday 20/12 Run 4km Fartlek RunningFriday 21/12 Pilates session Supervised sessionSaturday 22/12 Ride 20km Hilly course

WEEK SEVEN:

Sunday 23/12 Swim Program BMonday 24/12 Ride 30km Easy Ride Tuesday 25/12 Rest dayWednesday 26/12 Strength/Core #1Thursday 27/12 Run 5km Fartlek RunningFriday 28/12 Pilates session Supervised sessionSaturday 29/12 Circuit Training/Core #2 Circuit x 1 (high intensity)

WEEK EIGHT:

Sunday 30/12 Strength/Core #1Mon day 31/12 Swim Program CTuesday 1/1 Rest dayWednesday 2/1 Run 5km Out and Back RunningThursday 3/1 Interval Training Program AFriday 4/1 Pilates session Supervised sessionSaturday 5/1 Circuit Training/Core #2 Circuit x 1 (high intensity)

WEEK NINE:

Sunday 6/1 Rest dayMonday 7/1 Run 3km Hard RunningTuesday 8/1 Swim Program CWednesday 9/1 Circuit Training/Core #1 Circuit x 2 (high intensity)Thursday 10/1 Interval training Program AFriday 11/1 Pilates session Supervised sessionSaturday 12/1 Strength/Core #2

WEEK TEN:

Sunday 13/1 Rest dayMonday 14/1 Interval Training Program BTuesday 15/1 Strength/Core #1Wednesday 16/1 Swim Program BThursday 17/1 Circuit Training Circuit x 2 (high intensity)Friday 18/1 Pilates session Supervised sessionSaturday 19/1 Strength/Core #2

‘THE RACE IS NOT ALWAYS TO THE SWIFT……BUT TO THOSE THATKEEP RUNNING’

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WEEK ELEVEN:

Sunday 20/1 Rest dayMonday 21/1 Circuit Training Circuit x 3 (high intensity)Tuesday 22/1 Swim Program AWednesday 23/1 Interval Training/Strength Program CThursday 24/1 Run 4km Easy RunningFriday 25/1 Pilates session Supervised sessionSaturday 26/1 Strength/Core #2

WEEK TWELVE:

Sunday 27/1 Rest dayMonday 28/1 Circuit Training/Core #1 Circuit x 2Tuesday 29/1 Swim Program BWednesday 30/1 Testing Day (Newborough)Thursday 31/1 Interval Training/Core #2 Program CFriday 1/2 Skills, Running, M.BallsSaturday 2/2 Strength Training

WEEK THIRTEEN:

Sunday 3/2 Rest dayMonday 4/2 Strength Training/Core #1 Tuesday 5/2 Interval Training Program CWednesday 6/2 Skills, Running, M.BallsThursday 7/2 Strength Training/Core #2Friday 8/2 Skills, Running, M.BallsSaturday 9/2 Circuit Training Circuit X 2

WEEK FOURTEEN:

Sunday 10/2 Rest dayMonday 11/2 Interval Training/Core #1Tuesday 12/2 Strength Training/Core #2Wednesday 13/2 Skills, Running, M.BallsThursday 14/2 Strength TrainingFriday 15/2 Skills, Running, M.BallsSaturday 16/2 Strength Training/Core #1

WEEK FIFTEEN:

Sunday 17/2 Rest dayMonday 18/2 Strength/Interval Training Program CTuesday 19/2 Core #2Wednesday 20/2 Skills, Running, M.BallsThursday 21/2 Strength/Core # 1Friday 22/2 Skills, Running, M.BallsSaturday 23/2 Circuit Training Circuit X 2

“TO BE A WINNER ALL YOU NEED TO GIVE IS ALL YOU HAVE”

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WEEK SIXTEEN:

Sunday 24/2 Rest dayMonday 25/2 Stretching ProgramTuesday 26/2 Strength/Core #2Wednesday 27/2 Skills, Running, M.BallsThursday 28/2 Strength/Core #1Friday 29/2 Skills, Running, M.BallsSaturday 1/3 Swim 1km Any stroke (easy)

WEEK SEVENTEEN:

Sunday 2/3 Rest dayMonday 3/3 Interval training/Core #2Tuesday 4/4 Strength TrainingWednesday 5/3 Skills, Running, M.BallsThursday 6/3 Swim 1km Any stroke (easy)Friday 7/3 Skills, Running, M.BallsSaturday 8/3 Strength Training/Core #1

WEEK EIGHTEEN:

Sunday 9/3 Rest dayMonday 10/3 Strength Training/Core #2Tuesday 11/3 Stretching ProgramWednesday 12/3 Skills, Running, M.BallsThursday 13/3 Strength Training/Core #1Friday 14/3 Skills, Running, M.BallsSaturday 15/3 Strength Training

WEEK NINETEEN:

Sunday16/3 Stretching ProgramMonday 17/3 Rest dayTuesday 18/3 Swim Program CWednesday 19/3 Skills, Running, M.BallsThursday 20/3 Strength/Core #2Friday 21/3 Skills, Running, M.BallsSaturday 22/3 Strength/Core #1

WEEK TWENTY:

Sunday 23/3 Stretching ProgramMonday 24/3 Rest dayTuesday 25/3 Interval Training Program CWednesday 26/3 Skills, Running, M.BallsThursday 27/3 Strength/Core #2Friday 28/3 Rest daySaturday 29/3 First Game ?????

“NO ONE CAN PREDICT TO WHAT HEIGHTS YOU CAN SOAR. EVAN YOU WILL NOT KNOW UNTIL YOU SPREAD YOUR WINGS”

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Details of Programs

1. RUNNING PROGRAMS

Fartlek Running: 3 minutes easy then 2 minutes hard for entire distance.Out and Back Running: Example: Run 2km out in 10 mins and return in 9 mins.

2. BRICK CIRCUIT/DUMBBELL TRAINING PROGRAM:

Exercises:

1. Bicep Curls

2. Tricep Extensions

3. Shoulder Press

4. Tackles (Standing Flyes)

5. Squats

6. Boxing

7. Bent Over Flyes

8. Push Ups

9. Lateral raise

10. Front Raise

11. Ab. Crunches

12. Alternate curl and press

13. Lateral raise

14. Push Ups with clap

15. Russian Twists

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3. INTERVAL TRAINING

PROGRAM A:

To be completed at 85% effort (work to rest ratio 1:1) [175bmp or 28-30bp10sec].4 x 200m2 x 400m1 x 600m

PROGRAM B:

To be completed at 90% effort (work to rest ratio 1:1) [185bmp or 30-32bp10sec] 6 x 200m 8 x 100m10 x 50m

PROGRAM C:

To be completed at 100% effort (work to rest ratio 1:4) [200bpm or 32-35bp10sec] 8 x 50m10 x 20m15 x 10m10 x 20m 8 x 50m

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4. EXERCISE CIRCUIT TRAINING PROGRAM

This program is to be completed without rest. Players must jog 40m between each exercise i.e. 20m out 20m back.

Exercises:

1. Push Ups X 15

2. Squat jumps X 10

3. Abdominal Crunches X 20

4. 20m Shuttle runs X 10 (up and back count as 1)

5. Oblique Crunches x 15 (each side)

6. Tuck Jumps X 15

7. Tricep Push Ups X 10

8. 20m Shuttle Run X 10 (up and back count 1)

9. Single Leg Treadmills X 20 (each leg)

10. Burpees with a Jump X 10

11. Back Hyperextensions X 10

12. 20m Shuttle Run X 7 (up and back count 1)

13. Push Ups with clap X 10

14. Single Leg Squats X 10 (each side)

Suggested heart rate (intensity) for each swimming program:

5. SWIMMING PROGRAM

Program A: 100m freestyle *Intensity: 150-160bpm or 25-27bp10sec100m kicking only (use a kickboard) *Intensity: 160-170bpm or 26-28bp10sec100m freestyle *Intensity: 160-170bpm or 26-28bp10sec6 x 50m kicking only (fast on 2:30 mins) *Intensity: 170-180bpm or 28-30bp10sec400m freestyle *Intensity: 160-170bpm or 26-28bp10sec

Program B:300m freestyle *Intensity: 150-160bpm or 25-27bp10sec10 x 50m (60 secs rest) *Intensity: 170-180bpm or 28-30bp10sec5 x 50m (25m freestyle; 25m sculling on back {no rest}) *Intensity: 160-170bpm or 26-28bp10sec200m freestyle *Intensity: 160-170bpm or 26-28bp10sec

Program C:300m Freestyle *Intensity: 150-160bpm or 25-27bp10sec5 x 100m (30 secs rest) *Intensity: 170-180bpm or 28-30bp10sec10 x 50m (on 1 minute) *Intensity: 170-180bpm or 28-30bp10sec200m Freestyle *Intensity: 150-160bpm or 25-27bp10sec

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6. Core Strength Program #1

(Don’t be scared to do this more often than the program suggests)

2 x 20-30 circles each leg

2 x 15-20 each leg

2 x 15-20

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2 x 10-15 each leg

2 x 50 pulses

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7. Core Strength Program #2

2 x 50 pulses

2 x 20 each side (slowly)

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2 x 20 each leg (slowly)

2 x 20 (slowly)

2 x 20 (slowly)

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2 x 15 (hold for 3 sec)

2 x 10 each leg (hold 5s)

2 x 15 each side (slowly)

2 x 15-20 (slowly) Change direction for each set

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8. BAND PROGRAM

2 x 15-20 each side

1 x 30-40 Reps

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1 x 30-40 Reps(Instead of using dumbbells stand on the band and perform this same movement.

1 x 30-40 Reps

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3 x 15-20 Reps

1 x 30-40 Reps1 x 30-40 Reps

1 x 30-40 Reps

1 x 30-40 Reps

2 x 15-20 Reps (Each Side)

1 x 30-40 Reps

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9. Stretching Program

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This is to be completed at the completion of each session. (hold for 10-15 secs x 3

times)

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