Ovingham Football Club.

The Country club in the city


view:  full / summary

Discpline and doing things right

Posted by AL Presidente on August 7, 2012 at 10:25 PM Comments comments (1043)

Player Code of Conduct

I Herebycommit to the best of my ability, to uphold the clubs code of conduct.

I must maintain a standard of behaviour and conduct in the best interests of the game, players, parents and the officials of the club and all opposition clubs, and I accept the responsibility and accountability for ensuring that the code of conduct is executed to the best of my ability.

I will respect the rights, dignity and worth of all individuals within the Ovingham Football Club, including refraining from any discriminatory practices on the basis of race, religion, ethnic background or special ability /disability.

I will refrain from any form of personal abuse or unnecessary physical contact with the players, other parents or officials from my club or opponents

I will actively promote the code of conduct at all timesAlways play by the rulesControl my temper- treat others as I would like to be treated – bullying will not be tolerated

I will display and foster respect for the umpires, opponents, all coaches, all officials, parents and spectatorsCo – operate, support and encourage your team mates at all times. Your team’s performance will benefit.

Recognise the value and importance of volunteer coaches and officialsIf I disagree with an official/umpire, raise the issue through the appropriate channels (coach) rather than questioning the officials judgement and honesty in public

Demonstrate appropriate social behaviour by not harassing or using foul or threatening language to umpires, players, coaches, officials, parents or spectatorsCondemn the use of violence in any form, be it by spectators, coaches, officials or players 

PLEASENOTE: Yourfailure to adhere to the codes of conduct may result in the withdrawal orsuspension of your registration to play in the South Australian Amateur FootballLeague and the Ovingham Football Club


What AFL player do you see yourself most like?

Posted by AL Presidente on March 19, 2012 at 2:50 AM Comments comments (54)

Try for a discussion point


Posted by AL Presidente on March 13, 2012 at 6:40 PM Comments comments (47)

A new breed of captain is emerging at AFL clubs – not necessarily the best player in the team, but the one best equipped to lead and inspire.

Like just about everything else in football, the role of the captain has evolved enormously.

For a long time, captaincy was relatively simple. The team’s best player was the skipper. He led the team out on match-days, tossed the coin and, since 1959, one lucky captain each season has hoisted the premiership cup at the MCG in the minutes after the Grand Final.

Ron Barassi, Darrel Baldock, Alex Jesaulenko, Royce Hart, Leigh Matthews, Stephen Kernahan,  Wayne Carey, James Hird, Michael Voss – all icons of the game and all premiership captains.

But the model has changed. Not entirely, because in 2011 there are still captains who are the best players in their team. Jonathan Brown at the Brisbane Lions is one. Chris Judd is another.

Judd was Carlton’s unofficial captain from the day in late 2007 he signed the contract to cross over from West Coast and the story is told that not long after he joined the Blues, a group of players went out for lunch. When Judd didn’t touch any of the chips that came with his meal, neither did any of those with him.

Within a few weeks, Judd was formally appointed captain of the Blues.

Like Judd, Gary Ablett wasn’t immediately named captain of Gold Coast on that momentous September afternoon when he swapped the blue and white hoops for the blazing red and gold. But was there ever any doubt it would eventually happen?

As part of last week’s season launch, the AFL got the captains together for a series of marketing and promotional activities. In between the briefings and the photo shoots, there was time for the 17 captains to share lunch and have a chat about the new season.

The gathering also allowed the veterans of the caper to share a word of advice with the rookie skippers – there are six in 2011 – on how to go about it.

One thing the new captains agreed with is that there is no manual on how to be an AFL captain. Nobody handed them a dusty manual from the club archives that explains what needs to be done.

There are lots of opinions on how the job should be done, but – as Ablett noted last week – not much else.

“People outside always have expectations about what you should be like as a captain but I’m not going to let that affect me too much,” he said.

“I’m going to lead in the way I think helps these boys and the club and that’s all that matters to me.”

Ablett has done a bit of reading but reckons he learned more from watching former Geelong captain Tom Harley than from anything in a book.

“You learn from getting out there and experiencing it. There’s nothing written down about how to captain an AFL club which is something I’m not sure the public understands,” he said.

When Ablett leads the Suns on to the Gabba next week against Carlton in the club’s first AFL match, it will be his first game of any description for the year.

Often lost when discussing captains is that they are players, too. Hand-in-hand with their duties as captain and part of a leadership group is their core responsibility as footballers and the weekly regimen around preparing to play.

“You have to look after yourself,” said Brown, whose last few seasons have been punctuated by prolonged absences from the side because of injury.

“Your preparation and approach to game-day is critical because, if you can’t get that right, then you’re not much good as a skipper.”

Brown said juggling playing and captaincy could be tough during form slumps and injury lay-offs. “Sometimes you need to commit a bit more time for yourself and that’s very challenging.”

New Adelaide skipper Nathan van Berlo has a firm idea on how to manage the

dual responsibilities. “When I look at the captaincy, it’s about influence and the best way to influence is to set the example around the footy club with my preparation, the way I train and the way I play.

“It’s best to look after my own backyard and set the example with the way I go about my footy. That’s leadership,” he said.

Van Berlo used the word “influence”, a buzzword among the AFL captains. “It can mean many things but it’s about having influence on the people around you week in and week out,” he said.

The Crows are an even unit. So much so that not one Adelaide player featured in Mike Sheahan’s pre-season Top 50 list that appeared in the Herald Sun last week. Van Berlo was awarded the captaincy at West Lakes, but there were several others just as suited to the role.

It is increasingly the way. The leadership group concept has been part of the AFL scene for the best part of the past decade and has spawned a new breed of AFL captain.

Not necessarily the best player at the club, but the player best suited to inspire, to lead and to play good football.

Hawthorn’s Richie Vandenberg was one of the first of this new breed of leader. When he got the job at Hawthorn in 2005, there were better players at the club, but none ready to lead.

He proved to be an outstanding choice until the time Sam Mitchell and then Luke Hodge were ready to take over.

Several clubs have adopted a similar philosophy with their choice of captains, including the Western Bulldogs in 2011.

New Bulldogs skipper Matthew Boyd, to be absolutely clear, is a better player at his club than Vandenberg was at his. At the Bulldogs, Adam Cooney and Ryan Griffen are probably the best two players, but Boyd is an accomplished midfielder who is tough and durable. Boyd’s time in the Bulldogs’ leadership group in the past few years gave him the belief he could lead formally if tapped on the shoulder.

“I definitely have some confidence about what I can bring to the table and the

attributes to be a good leader, but in saying that, I know there are things I’ll have to learn and I’ll be taking advice from people along the way.”

Which goes back to the point Ablett made about advice. It’s footy, after all, so there will be no shortage of those offering advice – good and otherwise.

Indeed, those who have walked in his shoes offer basic and homespun philosophies for the first-timers.

“Don’t change much,” said Matthew Pavlich, who enters his fifth season as captain of Fremantle. “It’s only a title and you’ve been given the job because of how you go about it in the first place.”

It’s the same advice given to Hodge by Hawthorn coach Alastair Clarkson. “One

thing ‘Clarko’ said was not to change what I do on or off the field. I was given the job for a reason, so if I change the way I do things, then the other blokes

won’t follow.”

And it's the same philosophy that has worked at Sydney for many years.

Former coach Paul Roos was among the first to introduce co-captains to the AFL and it remains a core element at the Swans after being tried and discarded by other clubs.

Adam Goodes continues in the role this year, joined by Jarrad McVeigh.

"The one bit of advice I gave Jarrad was not to change," said Goodes. "You’ve got the role because of the type of person you are, so don’t go changing now you’re captain. All we expect of you is to keep doing what you’re doing."

Goodes isn’t sure why the co-captains model hasn’t become more widespread

through the AFL, but knows it has worked a treat with the Swans.

"It works at our club when you share the responsibilities," he said.

"It's not the captains who are the complete faces of our footy club, it's the leadership group and that’s where a lot of clubs have gone. They drive it, the captains are the ones who toss the coin and make a few speeches, but the

leadership group is what drives the club to where it wants to be."

By Ashley Browne

AFL Record



Posted by AL Presidente on March 12, 2012 at 3:40 PM Comments comments (4)

Achievers are always looking for ways to become more successful; to reach goals more quickly and with greater assurance. And, for centuries authors have been sharing the factors that help anyone reach their goals.

If you consider achievement and achievers, you hopefully would recognize that one piece of the goal achievement puzzle is attitude.

In most goal achievement writing I’ve seen, attitude is always discussed, often downplayed and typically misunderstood in the entire goal achievement puzzle; three good reasons to explore the ‘right’ attitude!

In this brief article, I will outline what the right attitude is (to support maximum goal achievement), why it is important to us both as individuals and leaders and how to develop it.

So, what is the right attitude? I’m glad you asked.

Consider the three P’s of the right goal achievement attitude:

Positive. This is where most of these conversations start . . . and stop. Prevailing wisdom and much research show that having a positive attitude improves the likelihood you will achieve your goal, speeds your progress and, perhaps most importantly, makes you more resilient – All of which help you overcome obstacles and remain persistent in pursuit of your goal.Possibility. The key to possibility is belief. Do you believe you can succeed and reach the goal? Do you believe we can earn it? Do you believe the goal is possible? If you think it is possible for others, can you see it for ourselves? This is more than just an extension of positive thinking. After all, if you didn’t think the goal was achievable, how likely are you to work hard to achieve it?Proactive. The right attitude isn’t about thinking and belief alone. The right attitude includes realizing that you must roll up your sleeves and do something.As you take action in the direction of your goals, you can build momentum, greater belief and enhance our attitude as we go.

All of this sounds pretty good, I realize, but what makes this the “right” attitude; or, more practically, how does this attitude help the situation?

The right attitude enables the right behaviors – behaviors of persistence, discipline and creativity.The right attitude enables right focus – staying on mentally target and alert for opportunities.The right attitude enables right results – it improves the likelihood of your success in reaching your goals.Behaviors, focus and results. The right attitude can create all of them, both for ourselves and those we lead.

You know what the right attitude looks like (and you realize it is more than “just” positive mental attitude) as it relates to goal achievement, you may be wondering how do you create it? Another great question . . . here are some immediate steps -

Set the goal. This is the start. Before you can achieve a goal you must know what it is. This sets everything in motion. The size and nature of the goal will impact all three P’s described above.Involve those who will be achieving the goal. If you want others to believe in the goal, you must involve them as much as possible. The right attitude comes easier when participants own the goal.Create greater belief. Remind people of past successes; reward and recognize small successes on the achievement path. As you do this you create a momentum effect and the greater belief buoys the attitude.Get excited about the goal. Actually this is a misstatement. Don’t focus on the goal itself, get yourself and others excited about the benefits that come from achieving the goal. When you know why you are doing the (hard) work of moving toward a goal, you are creating the right attitude.Make the goals visual and vivid. Help people “see” the achievement of the goal. While this has already been mentioned, it is critical. Help your team make that picture as real as you can. Then, whenever possible, remind people of that vision.Keep the goal in front of you at all times. Do you have a list of your goals that you read often? Do you have team goals “written down” or visually available to people in multiple places? Do you open team meetings by reminding people of the goals? When we are reminded of goals we are excited about achieving, it manages our attitude and keeps is “right.”We all know the right attitude will make a difference. Now you know some reasons why, and how you can influence and nurture that attitude in yourself, and those you lead.

Once you get the attitude right, you are fast-forwarding your progress towards achieving your goals!

by Kevin Eikenberry


Committee meeting Agenda

Posted by AL Presidente on March 5, 2012 at 3:00 PM Comments comments (45)

Time: 08 March2012 1930

Location: OvinghamFootball Club

Called by: 2011Club Committee


I. Attendees


















II. Agenda Topics


1.     Welcome to 2012

2.     Minutes from previous meeting

3.     Treasurers Report

4.     Committee Nominations 2012

5.     Oval use 2012

6.     Match Day Officials

7.     Player Subs

8.     Sponsorship

9.     Canteen



III. Goals


-         Eradicate debt to Reepham

-         Every Player Full Financial byRound 2

-         Successful sponsorships gained

-         Present a competitive teamevery week

-         Finals

-         Preparation for season 2013


IV. Assignments

-BBC Sponsorship

-Rosewater Meats

-Scooters Pizza

-Fonthill Cellars



V. Next Meeting________________________









Posted by j.t.scott@live.com.au on February 26, 2012 at 3:40 AM Comments comments (52)

Australian Army

Awarded the Victoria Cross for Australia

Corporal Benjamin Roberts-Smith, VC, MG


For the most conspicuous gallantry in action in circumstances of extreme peril as Patrol Second-in-Command, Special Operations Task Group on Operation SLIPPER.

Corporal Benjamin Roberts-Smith enlisted in the Australian Regular Army in 1996. After completing the requisite courses, he was posted the 3rd Battalion, the Royal Australian Regiment where he saw active service in East Timor. In January 2003, he successfully completed the Australian Special Air Service Regiment Selection Course.

During his tenure with the Regiment, he deployed on Operation VALIANT, SLATE, SLIPPER, CATALYST and SLIPPER II. Corporal Benjamin Roberts-Smith was awarded the Medal for Gallantry for his actions in Afghanistan in 2006.

On the 11th June 2010, a troop of the Special Operations Task Group conducted a helicopter assault into Tizak, Kandahar Province, in order to capture or kill a senior Taliban commander.

Immediately upon the helicopter insertion, the troop was engaged by machine gun and rocket propelled grenade fire from multiple, dominating positions. Two soldiers were wounded in action and the troop was pinned down by fire from three machine guns in an elevated fortified position to the south of the village. Under the cover of close air support, suppressive small arms and machine gun fire, Corporal Roberts-Smith and his patrol manoeuvred to within 70 metres of the enemy position in order to neutralise the enemy machine gun positions and regain the initiative.

Upon commencement of the assault, the patrol drew very heavy, intense, effective and sustained fire from the enemy position. Corporal Roberts-Smith and his patrol members fought towards the enemy position until, at a range of 40 metres, the weight of fire prevented further movement forward. At this point, he identified the opportunity to exploit some cover provided by a small structure.

As he approached the structure, Corporal Roberts-Smith identified an insurgent grenadier in the throes of engaging his patrol. Corporal Roberts-Smith instinctively engaged the insurgent at point-blank range resulting in the death of the insurgent. With the members of his patrol still pinned down by the three enemy machine gun positions, he exposed his own position in order to draw fire away from his patrol, which enabled them to bring fire to bear against the enemy. His actions enabled his Patrol Commander to throw a grenade and silence one of the machine guns. Seizing the advantage, and demonstrating extreme devotion to duty and the most conspicuous gallantry, Corporal Roberts-Smith, with a total disregard for his own safety, stormed the enemy position killing the two remaining machine gunners.

His act of valour enabled his patrol to break-in to the enemy position and to lift the weight of fire from the remainder of the troop who had been pinned down by the machine gun fire. On seizing the fortified gun position, Corporal Roberts-Smith then took the initiative again and continued to assault enemy positions in depth during which he and another patrol member engaged and killed further enemy. His acts of selfless valour directly enabled his troop to go on and clear the village of Tizak of Taliban. This decisive engagement subsequently caused the remainder of the Taliban in Shah Wali Kot District to retreat from the area.

Corporal Roberts-Smith’s most conspicuous gallantry in a circumstance of extreme peril was instrumental to the seizure of the initiative and the success of the troop against a numerically superior enemy force. His valour was an inspiration to the soldiers with whom he fought alongside and is in keeping with the finest traditions of the Australian Army and the Australian Defence Force.

Australian Army

Awarded the Medal for Gallantry

Lance Corporal Benjamin Roberts-Smith


For gallantry in action in hazardous circumstances as a patrol sniper in the Special Operations Task Group – Task Force 637, whilst deployed on Operation SLIPPER Rotation Three Afghanistan, May – September 2006.

On the night of 31st May 2006, Lance Corporal Roberts-Smith was employed as a patrol scout and sniper in a patrol which was tasked with establishing an Observation Post near the Chora Pass in extremely rugged terrain overlooking an Anti Coalition Militia sanctuary. Early in the patrol, after an arduous ten hour foot infiltration up the side of a mountain, the patrol was required to coordinate offensive air support to assist a combined Special Operations Task Group and other Special Forces patrol who were in contact with the Anti Coalition Militia in the valley floor to their north. Following this engagement the patrol remained in the Observation Post to continue providing vital information on the Anti Coalition Militia in the area. This comprehensive reporting had a significant effect on shaping the local area for the subsequent coalition forces operation.

On the 2nd June, the Observation Post had become the focus of the Anti Coalition Militia force and repeated attempts to locate and surround the position ensued. In one particular incident the Militia attempted to outflank the Observation Post. Lance Corporal Roberts-Smith was part of a two man team tasked to move out of their relatively secure Observation Post in order to locate and neutralise the Militia and regain the initiative. This task was successfully achieved.

In another incident, two Anti Coalition Militia attempted to attack the Observation Post from a different flank, Lance Corporal Roberts-Smith again moved to support and neutralise one of these Militia. Lance Corporal Roberts-Smith then realised that the forward edge of the Observation Post was not secure and made the decision to split the team and take up an exposed position forward of the patrol so he could effectively employ his sniper weapon. Whilst isolated, and in his precarious position, he observed a group of sixteen Anti Coalition Militia advancing across open ground towards the Observation Post. Lance Corporal Roberts-Smith effectively employed his sniper rifle to stop their advance whilst receiving very accurate small arms fire from another group of Militia to his flank.

Through his efforts, Lance Corporal Roberts-Smith maintained the initiative and ensured that his patrol remained secure by holding this position without support for twenty minutes. He was eventually reinforced by his original team member and together they continued to hold off the Militia advance for a further twenty minutes until offensive air support arrived.

Lance Corporal Roberts-Smith’s actions on the 2nd June 2006, whilst under heavy Anti Coalition Militia fire and in a precarious position, threatened by a numerically superior force, are testament to his courage, tenacity and sense of duty to his patrol. His display of gallantry in disregarding his own personal safety in maintaining an exposed sniper position under sustained fire with a risk of being surrounded by the Anti Coalition Militia was outstanding. His actions, in order to safeguard his patrol, were of the highest order and in keeping with the finest traditions of Special Operations Command Australia, the Australian Army and the Australian Defence Force.

Australian Army Awarded the Victoria Cross for Australia

Corporal Mark Gregor Strang Donaldson, VC

For most conspicuous acts of gallantry in action in a circumstance of great peril in Afghanistan as part of the Special Operations Task Group during Operation SLIPPER, Oruzgan Province, Afghanistan.

Corporal Mark Gregor Strang enlisted into the Australian Army on 18 June 2002. After completing Recruit and Initial and Employment Training he was posted to the 1st Battalion, The Royal Australian Regiment. Having successfully completed the Special Air Service Selection Course in April 2004, Corporal Donaldson was posted to Special Air Service Regiment in May 2004. 

On 2 September 2008, during the conduct of a fighting patrol, Corporal (then Trooper) Donaldson was travelling in a combined Afghan, US and Australian vehicle convoy that was engaged by a numerically superior, entrenched and coordinated enemy ambush. The ambush was initiated by a high volume of sustained machine gun fire coupled with the effective use of rocket propelled grenades. Such was the effect of the initiation that the combined patrol suffered numerous casualties, completely lost the initiative and became immediately suppressed. It was over two hours before the convoy was able to establish a clean break and move to an area free of enemy fire.

In the early stages of the ambush, Corporal Donaldson reacted spontaneously to regain the initiative. He moved rapidly between alternate positions of cover engaging the enemy with 66mm and 84mm anti-armour weapons as well as his M4 rifle. During an early stage of the enemy ambush, he deliberately exposed himself to enemy fire in order to draw attention to himself and thus away from wounded soldiers. This selfless act alone bought enough time for those wounded to be moved to relative safety.

As the enemy had employed the tactic of a rolling ambush, the patrol was forced to conduct numerous vehicle manoeuvres, under intense enemy fire, over a distance of approximately four kilometres to extract the convoy from the engagement area. Compounding the extraction was the fact that casualties had consumed all available space within the vehicles. Those who had not been wounded, including Corporal Donaldson, were left with no option but to run beside the vehicles throughout.  During the conduct of this vehicle manoeuvre to extract the convoy from the engagement area, a severely wounded coalition force interpreter was inadvertently left behind. Of his own volition and displaying complete disregard for his own safety, Corporal Donaldson moved alone, on foot, across approximately 80 metres of exposed ground to recover the wounded interpreter. His movement, once identified by the enemy, drew intense and accurate machine gun fire from entrenched positions.  Upon reaching the wounded coalition force interpreter, Corporal Donaldson picked him up and carried him back to the relative safety of the vehicles then provided immediate first aid before returning to the fight.

On subsequent occasions during the battle, Corporal Donaldson administered medical care to other wounded soldiers, whilst continually engaging the enemy.

Corporal Donaldson’s acts of exceptional gallantry in the face of accurate and sustained enemy fire ultimately saved the life of a coalition force interpreter and ensured the safety of the other members of the combined Afghan, US and Australian force. Corporal Donaldson’s actions on this day displayed exceptional courage in circumstances of great peril. His actions are of the highest accord and are in keeping with the finest traditions of the Special Operations Command, the Australian Army and the Australian Defence Force. 





Club Mission

Posted by j.t.scott@live.com.au on February 10, 2012 at 4:45 AM Comments comments (49)

The Ovingham Football Club will strive to provide an enjoyable, professional and stimulating environment where all players, committee people, support staff and members are treated as an equal.

The Club will promote honesty and a commitment to the highest level of integrity where there are always open, concise and transparent channels of communication.

Players will be encouraged and are expected to partcipate at the highest level their ability, attitude and endeavors allow them.

Members will enjoy their invovement with Australian Rules Football in a safe, friendly, and comfortable environment. They will have the opportunity to become involved at all levels of the football club and will be rewarded with the ongoing success of the club. Members will have access to outstanding quality, reasonably priced licensed facilities to enhance their enjoyment of The Club.

The Club will always aim to foster a high performance culture and play at the highest level/division availble to it in the SAAFL.

The Ovingham Football club will welcome ALL, no matter their status or culture and it is a major expectation that everyone displays the highest level of acceptable behaviour, discpline and courtsey both on and off the field.


Posted by j.t.scott@live.com.au on February 7, 2012 at 3:30 AM Comments comments (51)

The Ovingham Football Club was established in 1897, well before the Amateur League was formed. It has had a long football history and played in several leagues, including The Uniting Church League, The Southern Metropolitan Football Association and The Central District Football Association before joining the SAAFL in 1989.


Teams from the Ovingham district were playing matches at least as far back as 1897, but the Ovingham Methodist Club was formed in 1913 in the inaugural year of the United Church Association. Right from its beginnings it played in the area where the North Adelaide Swimming Pool now stands, even though it went into recess for the First World War and from 1926 to 1938. In 1948 it crossed the Park to the ground opposite the Rua Rua Hospital, and in 1951 and 1952 was Jubilee premier of United Church, aided by former West Torrens stars Len Coverlid and Doug Cockshell. The move to Cane Reserve, an area donated to the council by Charles Cane, occurred through the efforts of Reg Mead, who coached the Club for 16 seasons winning 13 Grand Finals. In the days at Park 2 the team used Reg’s truck as change rooms. A cracker night was held to burn the box thorns covering Cane Reserve, but only after the cattle from a nearby dairy were moved. In 1974 the old tin shed was knocked down and replaced by a brick structure which was extended in 1992. The Club joined the SAAFL in 1980, and in 1985 was suspended after round 11, then allowed to re-affiliate in 1989

The 10 Commandments of preseason training

Posted by j.t.scott@live.com.au on November 20, 2011 at 1:35 AM Comments comments (96)

1. Skills


Australian rules football is a skill based game so this must be reflected when designing a training program. Give priority to skills training. Practice skills when you are fresh. You can’t improve them when you’re tired.


2. Running


Aussie rules is also a running game. A minimum of 6 weeks is required to achieve an appropriate level of running fitness. Rush this part of training and the risk of injury is increased.


Focus on repeated efforts of short, high intensity, football specific running. The type of preseason running depends on the positions played. The demands on a fullback are very different to those on an onballer.


3. Weight training


Weight training should be individualised as much as possible. Regardless of the player’s development, a weights program should include full body, sport specific exercises, with the feet on the ground. Walk lunges, for instance, are useful strength exercises for players who have to lunge and pick up a football several times during a match.


Minimise the number of exercises that isolate a single muscle such as the biceps. Players need to balance looks and possible psychological advantages against carrying extra body weight that may hinder them during a game.


4. Cross training


Cross training provides variety and reduces risk of overtraining injuries. Using cross training the total volume of training can be increased.


Aquatic exercises (swimming, water running, water polo), cycling (stationary, spinning, road), and boxing are effective in cross training.


5. Warm up, cool down


These are a critical component of any exercise program. Make the warm-up specific to the exercise being performed, anticipating the movements involved during a football game.


Despite the importance of the cool-down it is often completely ignored. A thorough cool-down will enhance post-match recovery.


6. Prevent injury


Hamstring, ankle and knee injuries are the most common injuries in Australian rules. Body awareness exercises performed on unstable surfaces and equipment such as a wobble board or balance beam are the best bet for trying to avoid them. These exercises increase your balance and strength around joints such as the knee and ankle.


7. Fuel your body


Depending on the conditions, a footballer can lose up to 4 kilograms in one training session or game. A reduction of as little as 2% body weight as a result of sweating will affect performance. Drinking 2 litres of fluid every day plus 250mls for every 30 minutes of exercise is recommended.


Weigh yourself (nude) before and after exercise. The difference in weight indicates how successful you’ve been in maintaining fluid balance.


Every kilo lost requires one litre of fluid to be replaced. Drinking a combination of water and sports (carbohydrate) drinks will optimise fluid replacement.


8. Rest and recover


If you do not allow your body sufficient time to rest and regenerate after hard training you will not get the best out of it.


Recovery techniques can include hot-cold therapy (alternating hot and cold showers), massage and consuming carbohydrate-rich food and drinks as soon after exercise as possible.


9. Variety


Changing your training routine on a regular basis is known as periodisation. You can vary training focus, intensity, volume, duration, venue and time to enhance performance. Changes in volume alone allow the body to progressively adapt to the workload.


10. Fun


Enjoy your football and training. Combine games and skill activities in your fitness program at every opportunity.


There are numerous simple, innovative, football specific games which can be used. These have the dual benefit of improving mental (decision making/awareness) and physical skills.

Dr Noel Duncan 12:00 AM Wed 13 Feb, 2002