WEST ADELAIDE FOOTBALL CLUB
2015 Players Manual
2015 MAJOR SPONSORS
CONTENTS
2015 Major Sponsors ................................................................................................................................... 1
Contents ....................................................................................................................................................... 2
Club Contacts 2015 ...................................................................................................................................... 3
City Mazda Stadium ..................................................................................................................................... 6
Club Song...................................................................................................... Error! Bookmark not defined.
ZONING RULES FOR PLAYERS ................................................................................................................. 8
U16’s Match Program 2015 .......................................................................................................................... 8
U18’s Match Program 2015 ........................................................................................................................ 10
Reserves Match Program 2015 .................................................................................................................. 11
SANFL IGA League Match Program 2015 .................................................................................................. 12
Oval Locations 2015 ................................................................................................................................... 13
Training Arrangements ............................................................................................................................... 14
Match Day Arrangements ........................................................................................................................... 15
Membership................................................................................................................................................ 16
Player Welfare ............................................................................................................................................ 16
Treatment of Injuries ................................................................................................................................... 17
Player Insurance......................................................................................................................................... 18
Medical Reimbursement ............................................................................................................................. 18
Mouth guards ............................................................................................................................................. 19
Massage ..................................................................................................................................................... 20
Club Property ............................................................................................................................................. 20
Locker Room & Weights Room................................................................................................................... 20
Sports Participation .................................................................................................................................... 20
Social Functions ......................................................................................................................................... 20
What is expected of the players .................................................................................................................. 21
2015 FOOTBALL ........................................................................................................................................ 25
West Adelaide Football Club 2015 - Training Conduct ................................................................................ 26
West Adelaide Football Club Hydration and Nutrition Information ............................................................... 27
BODY COMPOSITION ............................................................................................................................... 27
BENEFITS OF A GOOD DIET .................................................................................................................... 28
TIPS FOR FRIDAY NIGHT GAMES ........................................................................................................... 34
CRAMPS AND FOOTY .............................................................................................................................. 35
RECOVERY ............................................................................................................................................... 36
WEST ADELAIDE FOOTBALL CLUB – CLUB CONTACTS
2015
CLUB ADDRESS:
57 Milner Road, Richmond SA 5033
POSTAL ADDRESS & CLUB OFFICE
CONTACT:
PO Box 164, Marleston SA 5033
Ph. (08) 8352 4022
Fax. (08) 84438771
Email : andrew.marks@westadeliadefc.com.au
FOOTBALL MANAGER:
Andrew Marks
M. 0411 517 449
OFFICIALS:
Senior Coach
Mark Mickan
M. 0417 807 530
U18 Coach
Jarrod Meers
M. 0430 096 725
U16 Coach
Jason Fairall
M. 0419 472 255
Reserves Coach
Shane Pill
M. 0409 203 338
U18 Assistant Coach
Daniel Joyce
M. 0422 550 209
U16 Assistant Coach
Chris Reichelt
M. 0418 819 081
League Assistant Coach
Jack Horan
M. 0404 764
U18 Assistant Coach
Brett Leonard
M. 0419 927 995
U16 Assistant Coach
Dale Woodhart
M. 0422 355 780
Development Coach
Bevan Rowe
M. 0419 222 551
U18 Assistant Coach
Glen Little
M. 0401 121 198
U16 Assistant Coach
Naomi Maidment
M. 0402 432 458
Leadership
Heath Colebatch
M. 040 087 975
U18 Team Manager
Fabian Muller
M 0412 523 890
U16 Team Manager
Zoe Wecker
M. 0415 513 241
Senior Coach
Jack Horan
M. 0404 764 227
Senior Coach
Matt Bell
M. 0418 199 442
League Team Manager
Lee Harradine
M. 0409 911 946
Senior Coach
Mark Beech
M. 0417 883 055
Reserves Team Manager
Ted Kerley
M. 0403 507 187
FITNESS STAFF:
Senior
Joe Bottin
M. 0439 856 461
COE
Andrew Beck
M. 0402 325 952
Club Doctor
Ang Moran
M 0412 771 588
Physio ( COE)
Tim Gazelbrook
M. 0424 719 636
Podiatrist
Kristian de Pasquale
M. 0403 722 615
Physio ( Senior )
Brendan O’leary
M. 0413 274 292
Head Trainer
Tash Hertel
M. 0403 246 068
Dietician
Karina Savage
M. 0402 142 517
Rehab
Matt Muir
M. 0431 047 601
Chaplin
Elliot Keane
M. 0408 180 824
Senior
Sean Baker
M. 0421 668 773
MEDICAL STAFF:
WEST ADELAIDE FOOTBALL CLUB – STAFF CONTACTS
2015
John Kantilaftas
Chief Executive Officer
M. 0419 800 938
E. john.kanta@westadelaidefc.com.au
Daniel Joyce
SANFL Development Officer
M. 0422 550 209
E. wafc@sanfl.com.au
Andrew Marks
Football Manager
M. 0411 517 449
E. andrew.marks@westadelaidefc.com.au
Jason Porplyzia
COE Coordinator
M. 0408 885 138
E.junior.football@westadelaide.com.au
Gayle Dolphin
Finance Officer
M. 0412 404 147
E. finance@westadelaidefc.com.au
Rod Harwood
Groundsman
M. 0447 344 698
Scott Palin
Marketing & Communications
Coordinator
M. 0458 614 760
E. scott.palin@westadelaidefc.com.au
Andrew White
Venue Manager
M. 0401 073 506
E. venue@westadelaidefc.com.au
Bridget Aiston
Marketing & Events Coordinator
M. 0431 323 120
E. briget.aiston@westadelaidefc.com.au
Adam Gilbert
Gaming Manager
M. 0412 795 261
E. gaming@westadelaidefc.com.au
Ashleigh Behrendt
Receptionist
M. 0404 498 003
E. reception@westadelaidefc.com.au
Heather Holmes
Functions Manager
M. 0414 678 408
E. functions@westadelaidefc.com.au
Greg McKeever
Head Chef
M. 0419 848 516
E. chefkitchen@westadelaidefc.com.au
WEST ADELAIDE FOOTBALL CLUB 2015 - CITY MAZDA STADIUM
City Mazda Stadium is the home of the West Adelaide Football Club.
City Mazda Stadium is the West Adelaide Football Club's most valuable resource. Always respect the oval,
the surrounding areas and facilities. Keep it in good shape.
Nothing should be more feared by our opponents than playing at City Mazda Stadium. Every West
Adelaide Football Club player and official should be passionate about City Mazda Stadium and winning
every contest on our home soil.
“We’re a happy team at Westies
we’re the mighty red & blacks
we love our club and play to win
riding the bumps with a grin
At Westies
Come what may you will find us strivin’
team-work is the thing that counts
All for one and one for all
The way we are at Westies
We are the mighty Blood and Tars”
WAFC HISTORY
By Mark Beswick
A club with a colourful history, West Adelaide was formed around 1892
wearing red, white and blue switching to the old Adelaide Football club
colours of red and black when it joined the South Australian Football
Association in 1897. The club won two parklands premierships prior to 1897
and has since collected eight SANFL League premierships. Added to these
highlights are two Champions of Australia titles against Essendon and
Carlton, 2 SANFL Cup Premierships 1985 &1987 and the first SANFL club to
win the National Foxtel Cup premiership in 2013.
Boasting 14 Magarey Medal winners and 136 State Players, the Bloods also
lay claim to some of the greatest names in SA Football history. Club legends
like Dick Head, Bruce McGregor, Neil Kerley and Brain Faehse donned the Red
and Black. Then there are the colourful characters like Jack Broadstock and
Doug Thomas as well as greats like Fos Williams, Grant Fielke, Tony Modra,
Mark Mickan and Shaun Rehn. We have a 4 time Ken Farmer Medallist in
Adam Richardson and the club holds the honour of having the first Brownlow
Medal winner from SA in Bernie Smith. This award has since been won by
Westies Adam Cooney and of course Mark Ricciuto.
West Adelaide’s home ground Richmond Oval was sodded and reticulated by
the players and many loyal and devoted supporters in the 1950’s. Floodlit in
2010 and home to the 2013 State game, Richmond Oval was declared a top 10
AFL playing arena in 2015 after hosting the NAB Crows and Power match. A
progressive club with a small but loyal band of supporters, West Adelaide has
contributed 68 drafted players to the AFL since 1986 and boasts one of the
best past players’ bars and historical collections of any club in the land and
welcomes everyone to be a part of one of the state’s historic football clubs.
ZONING RULES FOR PLAYERS
The SANFL has divided South Australia into 9 promotional zones. This ensures that each SANFL club has
an even share of the available players in the State. It also means that each SANFL club is given sole
responsibility for assisting local clubs and schools to promote Australian Rules Football.
If a person is under 18 years of age, they are bound to play football for one of the 8 SANFL clubs, based on
their home address, not their school or Club address. In the case of a split family the mother’s address is
used, unless it can be proven they live more than 50% of the time with their father. If a family moves
address, the previous address is used until 12 months after they move. This means you cannot change
address and be eligible to straight away able to play for another SANFL club.
This zoning rule only applies to players who are applying to play for an SANFL club from the year they turn
15 until the year they are 18. A player cannot play SANFL U16 football or above until the year they turn 15.
There are several options for a player who wants to play for a club for which he is not zoned.
1. The out of zone club pays the players zoned club $5,000. There are also incremental payments of
$4,000 on the player’s first league game, and $3,000 on their 10th and 25th games. (at this stage the West
Adelaide Football Club are not prepared to purchase out of zone players)
2. The out of zone club organises a player transfer with the zoned club for a player of like ability. Future
charges may or may not occur depending on the arrangement between the Clubs.
3. The father of the out of zone player has played one or more League games for that club, the player is
then free to play at the out of zone club.
A player is able to train and play in the Under Age Development Squads for any club.
At the end of the Under 15 program, only one out of zone player can be chosen to play in the final squad of
25 in the Under 15 Championships.
Any out of zone player who trains with the West Adelaide Football Club will be kept well informed of his
options and the likelihood of any deals eventuating.
U16’S MATCH PROGRAM 2015
9 ROUNDS – 9 MATCHES
ROUN
D
1
HOME
AWAY
DATE
TIME
VENUE
West Adelaide
Norwood
Thursday 2nd April
5:00pm
CMS
2
3
4
5
6
7
8
9
West Adelaide
Glenelg
North Adelaide
West Adelaide
Central District
South Adelaide
Norwood
West Adelaide
GRAND FINAL - Saturday 30th May
WWT
West Adelaide
West Adelaide
Sturt
West Adelaide
West Adelaide
West Adelaide
WWT
Saturday 11th April
Wednesday 15th April
Saturday 18th April
Saturday 25th April
Saturday 2nd May
Saturday 9th May
Saturday 16th May
Friday 22nd May
11:40am
2:00pm
11:40am
11:40am
11:40am
11:40am
11:40am
6:30pm
CMS
GS
P
CMS
PA
H
CS
CMS
U18’S MATCH PROGRAM 2015
18 ROUNDS – 18 MATCHES
ROUND
1
HOME
West Adelaide
AWAY
WWT
DATE
Saturday 11th April
TIME
2:10pm
VENUE
CMS
2
North Adelaide
West Adelaide
Saturday 18th April
2:10pm
P
3
West Adelaide
Sturt
Saturday 25th April
2:10pm
CMS
nd
4
Central District
West Adelaide
Saturday 2 May
2:10pm
PA
5
South Adelaide
West Adelaide
Saturday 9th May
2:10pm
H
th
6
Norwood
West Adelaide
Saturday 16 May
2:10pm
CS
7
Glenelg
West Adelaide
Saturday 30th May
2:30pm
GS
11:25am
CMS
8
West Adelaide
Norwood
th
Sunday 7 June
th
9
WWT
West Adelaide
Saturday 13 June
11:25am
MTH
10
West Adelaide
North Adelaide
Saturday 27th June
11:25am
CMS
th
11
South Adelaide
West Adelaide
Saturday 4 July
11:25am
CMS
12
West Adelaide
Glenelg
Saturday 11th July
5:00pm
CMS
11:25am
CMS
13
West Adelaide
Central District
th
Saturday 18 July
th
14
West Adelaide
Sturt
Sunday 26 July
11:25am
CMS
15
South Adelaide
West Adelaide
Saturday 1st August
11:25am
H
th
16
Glenelg
West Adelaide
Saturday 8 August
11:25am
GS
17
Norwood
West Adelaide
Thursday 13th August
4:55pm
CS
11:25am
CMS
18
FINALS - TBA
West Adelaide
Central District
rd
Sunday 23 August
RESERVES MATCH PROGRAM 2015
19 ROUNDS – 18 MATCHES
ROUND
HOME
AWAY
DATE
TIME
VENUE
1a
West Adelaide
Glenelg
Friday 27th March
TBC
CMS
11:25am
MTH
11:25am
U
10:25am
CMS
1
2
BYE
WWT
West Adelaide
3
4
5
Saturday 11th April
BYE
Sturt
West Adelaide
West Adelaide
Central District
Sunday 26th April
rd
Sunday 3 May
th
6
West Adelaide
North Adelaide
Saturday 9 May
11:25am
CMS
7
Glenelg
West Adelaide
Sunday 17th May
11:25am
GS
7b
North Adelaide
West Adelaide
Saturday 23rd May
8
9
West Adelaide
Norwood
South Adelaide
West Adelaide
11:25am
P
th
4:30pm
CMS
th
11:25am
CS
Friday 29 May
Sunday 7 June
th
10
West Adelaide
Port Adelaide
Saturday 13 June
11:25am
CMS
11
North Adelaide
West Adelaide
Saturday 27th June
11:25am
P
12
13
14
West Adelaide
West Adelaide
Central District
WWT
Glenelg
West Adelaide
15
16
17
th
Saturday 4 July
11:25am
CMS
th
11:25am
CMS
th
11:25am
PA
Saturday 11 July
Saturday 18 July
BYE
West Adelaide
South Adelaide
Sturt
West Adelaide
Saturday 1st August
11:25am
CMS
th
11:25am
H
nd
Saturday 8 August
18
West Adelaide
Norwood
Saturday 22 August
11:25am
CMS
19
Port Adelaide
West Adelaide
Saturday 29th August
TBC
A
FINALS - TBA
SANFL IGA LEAGUE MATCH PROGRAM 2015
19 ROUNDS – 18 MATCHES
ROUND
1
HOME
2
WWT
3
West Adelaide
AWAY
DATE
TIME
VENUE
West Adelaide
Saturday 11th April
2:10PM
MTH
Adelaide
Friday 17th April
7:10PM
CMS
BYE
th
4
Sturt
West Adelaide
Saturday 26 April
2:10PM
U
5
West Adelaide
Central District
Saturday 3rd May
6
West Adelaide
North Adelaide
1:10PM
CMS
th
2:10PM
CMS
th
Saturday 9 May
7
Glenelg
West Adelaide
Sunday 17 May
2:10PM
GS
8
West Adelaide
South Adelaide
Friday 29th May
7:10PM
CMS
th
9
Norwood
West Adelaide
Sunday 7 June
2:10PM
CS
10
West Adelaide
Port Adelaide
Saturday 13th June
2:10PM
TBC
th
11
North Adelaide
West Adelaide
Saturday 27 June
2:10PM
P
12
West Adelaide
WWT
Saturday 4th July
2:10PM
CMS
13
West Adelaide
Glenelg
Saturday 11th July
2:10PM
CMS
th
14
Central District
West Adelaide
Saturday 18 July
2:10PM
PA
15
West Adelaide
Adelaide
Sunday 26th July
2:10PM
CMS
st
16
West Adelaide
Sturt
Saturday 1 August
2:10PM
CMS
17
South Adelaide
West Adelaide
Saturday 8th August
2:10PM
H
2:10PM
CMS
TBC
A
18
West Adelaide
Norwood
19
Port Adelaide
West Adelaide
FINALS - TBA
Sunday 23
rd
TBC
August
OVAL LOCATIONS 2015
ADELAIDE OVAL
King William Road North Adelaide
CENTRAL DISTRICT
Playford Alive Oval – Goodman Road, Elizabeth
EAGLES
Maughan Thiem Hyundai Oval – Oval Avenue, Woodville
GLENELG
Gliderol Stadium – Brighton Road, Glenelg
NORTH ADELAIDE
Prospect Oval – Menzies Crescent, Prospect
NORWOOD
Coopers Stadium – The Parade, Norwood
PORT ADELAIDE MAGPIES
Alberton Oval – Queen Street, Alberton
SOUTH ADELAIDE
Hickinbotham Oval – Lovelock Drive, Noarlunga Downs
STURT
Peter Motley Oval– Oxford Tce, Unley
TRAINING ARRANGEMENTS
TRAINING SESSIONS
CoE Training sessions are held on Tuesday and Thursday evenings at CITYMAZDA STADIUM.
Training commences at 4:15pm (U.16 CoE) & 5.45pm (U.18 CoE) players must be on the oval and ready to
commence at this time. Any players requiring strapping should report to the medical room from 4:00pm &
5.00pm respectively.
Senior training are held Monday, Wednesday and Friday at CITY MAZDA STADIUM at 5:45pm.
All players are required to record their attendance in the training book prior to the commencement of each
session.
Notification of non-attendance at a training session must be made prior to the session concerned by
contacting your coach, team manager.
Any player unable to train as a result of an injury is still expected to attend training unless otherwise
directed by the Coaching Staff, Training Staff or Doctor.
All college based players selected in the Under 16 / 18 CoE Squad will discuss with the Coaching Staff
when they are able to train and their availability to be considered for selection in teams.
PLAYERS PLAYING OR TRAINING WITH SENIOR SQUAD
Players will continue to train with the team they last played for until otherwise notified. For example if a
player is called up to the senior squad for a match, they stay with that squad through the recovery program
and training sessions, until informed they should return to underage training.
TRAINING UNIFORM
All WAFC players will have access to a training jumper which is to be worn at all training sessions.Football
shorts or running shorts are to be worn at training. No board shorts, cargo shorts etc.All watches, chains
and earrings must be removed prior to training.
MATCH DAY ARRANGEMENTS
(Refer to match start times listed.)
Any player selected in any team who is unable to play, either through illness or injury, must immediately
contact the Team Manager, or if unable to contact him, advise the Coach or Football Manager
VALUABLES
Before playing matches wallets, watches and other valuables can be handed to the Team Manager and
kept secured for the duration of the match. The Club will not be responsible for the loss of items left in
clothes or bags during matches.
AFTER MATCH PRESENTATIONS
Senior players are required to attend after match presentations at the West Adelaide Football Club.
(These may not occur after some away games or Sunday games.)
For some members and supporters this is a rare opportunity to meet with the players.
Weekly awards will be presented to players from the Under 16 and Under 18 CoE teams.
UNIFORMS
Players selected for West Adelaide will receive:


Polo Shirt
Jacket (U.18 CoE ONLY and Seniors)
The uniform to be worn to all matches and functions is:




Polo Shirt
Jacket
Black Trousers
Black Dress Shoes
All players will receive a pair of black WAFC shorts and a pair of WAFC socks.
Playing jumpers and white shorts remain the property of the Club and will be issued by and returned to the
Team Manager on match day.
MEMBERSHIP
All players selected in the Under 16 Squad are required to pay a membership fee of $160 for the season,
payable before Round One.
All players selected in the U.18 Centre of Excellence Squad are required to pay a membership fee of $160
for the season, payable before Round Five.
Senior players will have their club membership taken out of Match payments.
PLAYER WELFARE
The Club has contacts to assist with player welfare issues.
The aim of these contacts is to assist players in the following areas:



Obtaining employment
Preparation for job interviews
Education
For assistance speak with the Football Manager.
TREATMENT OF INJURIES
Any injuries sustained whilst training or playing matches with the Club must be reported to the Club Doctor.
Players injured on match days will receive treatment and instructions for further treatment from the Club
Doctor.
The Club Doctor must first approve all referrals to Specialists or other Medical Practitioners for any injury
requiring further assessment or treatment. Failure to seek or gain this approval may result in non-payment
of expenses incurred.
The club will not accept any responsibility for injuries not recorded in line with this procedure.
MEDICAL ROOM
The medical room is specifically for the treatment of injuries only. Players are requested not to use the
medical room for any other purpose.
This rule will be strictly enforced in the interests of those administering treatment and the players receiving
it.
The medical room phone is for use of the Training Staff only.
IF YOU ARE INJURED





Report your Injury to one of our Medical Staff.
The medical staff, will then advice the Physio and Club Doctor.
If your injury requires further treatment fill out a JLT Insurance Claim form ensuring the specialist
medical staff ie Doctor or Physio have filled their part.
Return your filled out JLT Insurance Claim Forms to Graeme Barton.
When receiving specialist treatment for your injury please ensure you have claimed on Medicare
and your private health insurance before you hand any receipts to the club.

PLAYER INSURANCE
Players are covered by the insurance policy taken out by the West Adelaide Football Club through JLT
Sport if an injury is sustained whilst training or playing with the Club.
However the policy does not provide the same level of cover as private health insurance. The West
Adelaide Football Club strongly recommends that players maintain or take out private health insurance that
covers hospital, medical and dental needs. If the policy carries an excess, the player is liable to pay this
portion of the bill.
Players are advised that it is the West Adelaide Football Club’s policy that all players possess and maintain
full private health insurance (including all extras/ancillary benefits) on the highest table of a recognised
health insurance fund over an inclusive and on-going twelve-month period. Please note that claims under
the club’s insurance cover with Echelon Claims Management (JLT Sport) are totally dependent upon the
claimant possessing adequate private health cover. If you do not possess such cover the player, or
alternatively, the player’s parents, will be liable for all medical expenses incurred as a result of any injury
sustained.
As pursuant to all standard SANFL contracts.
MEDICAL REIMBURSEMENT
Prior to visiting a treating physician obtain a JLT Sport claim form from Football Manager.
1. Complete the claim form as soon as possible after injury occurs. The Sports Injury Attending
Physician’s Report must be fully completed prior to submitting a claim.
2. An excess of $100 applies to each injury claim.
3. JLT Sport must be notified of a claim within 30 days of the injury.
4. Claim through Medicare and / or private health insurance as appropriate.
5. Forward the completed claim form promptly to Andrew Marks and the Club will lodge the claim with JLT
Sport.
6. Receipts for treatment are to be given to Andrew Marks and will be lodged with JLT Sport.
MOUTH GUARDS
The West Adelaide Football Club requires players throughout all grades to obtain a custom made
mouthguard. This mouthguard is to be worn during all competitive training sessions and matches. The club
considers this policy a non-negotiable requirement. We cannot emphasise this obligation strongly enough.
Accordingly, we advise parents of all Junior players that if your son sustains dental or associated facial
injury whilst not wearing a custom made mouthguard in accordance with our requirements the WAFC will
not, under any circumstances, be liable for the payment of any dental, medical and hospital expenses
associated with the injury.
MASSAGE
Massage is a vital part of each player’s recovery process and is scheduled by calling the club Masseur.
Tash Hertel
Mobile: 0403 246 068
Email: natasha.hertel@hotmal.com
(Players will need to pay for their own personal massage unless making a claim through JLT)
CLUB PROPERTY
All players must be aware of their personal responsibility to treat club property as they would their own. It is
important to become conscious of this need as loss of club property involves further financial outlay and
may cause programs to be reduced or membership fees to be increased.
LOCKER ROOM & WEIGHTS ROOM
The WAFC have a requirement under the Occupation Health Safety and Welfare act to provide a safe
working environment. Players also have a requirement to follow policy and act responsibly with equipment.
Players are expected to keep the room’s clean and tidy at all times. If you see another player / person
being untidy, then remind them of this requirement. The locker room and weights room are only available
to players and staff. The weights room is for the use of players of all teams. The club will endeavor to
provide the best quality equipment for the players use. Senior players will be required to pay a gym levy
(that comes out of match fees) during the season.
SPORTS PARTICIPATION
No player is permitted to take part in any football match or competitive team sport other than that conducted
by the Club without first obtaining the consent of the Coaching Staff.
The Club will not be responsible for any payment for injury incurred in any training or match outside the Clubs’
jurisdiction, even though permission may have been granted for the player to participate.
SOCIAL FUNCTIONS
Throughout the year a number of social functions will be organised for the West Adelaide Football Club. All
squad all participants are expected to attend.
IMPORTANT DATES:




CoE Season Launch - March 31 2015
League Season Launch – March 29 2015
Gala Auction – June 27 2015
Best & Fairest – October 10 2015
WHAT IS EXPECTED OF THE PLAYERS
PLAYER CONDUCT
Remember at all times you are a representative of the West Adelaide Football Club. Accept this
responsibility and conduct yourself in a manner, which brings credit to yourself and the Club.
The SANFL Competition is an elite competition that is constantly under the public eye and scrutinised by
AFL Clubs and the Media. A player or staff member from the West Adelaide FC must at all times behave
in a manner that is not likely to be detrimental to the image of the Club, SANFL and any associated
sponsors.
You are expected to maintain standards of behaviour that are above that expected of the general public. It
is encouraged that all players and members of staff strive to achieve the following conduct standards:






responsibility for all actions on and off the field
respect for team mates, staff, club, facilities and equipment
professional preparation for training and games
disciplined team actions
support team mates and staff
accountability for all club commitments
We expect you to act as responsible young men and keep clear of situations that can lead to undesirable
outcomes.
Further to the above, the West Adelaide Football Club does not condone the following:



Smoking
Under age drinking
The taking of non-prescription drugs or illegal substances
Any indiscretion will attract varying forms of disciplinary action. The club, after due consideration, reserves
the right to penalise that person. In order to assist you to achieve your personal goals in football and in life,
we expect you to prepare and conduct yourself in a professional and disciplined manner as a
representative of the West Adelaide Football Club.
DISCIPLINE SHOWS CHARACTER - DISCIPLINE LEADS TO SUCCESS.
Team First
From The Coach
Having identified and taken ownership of our Club Values as a Football Club we need to be motivated by
wanting to represent the WAFC to the best of our ability in every circumstance. It is definitely the preferred
option that the WAFC Code of Conduct should never need to be acted on, however it IS important that
every player knows that it is there.
The code of conduct for the West Adelaide Football Club is based on respect for:

The Club itself

Club property

Coaching, Administration, Training and Support Staff

The game and preparation to play the game

Your Team Mates

The Club’s rules and the Team’s Rules.
The Match Committee will consider every action – regarded as lacking respect – on its merits.
A one, two, three system will apply:

First offence – a warning and possible penalty

Second offence – penalty and offer of counselling

Third offence – possible suspension or dismissal

N.B. West Adelaide Football Club reserves the right to dismiss any player at any time if it regards
the reported action as sufficiently serious.
What Type Of Player Do We Want At The West Adelaide Football Club
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We want to develop fiercely competitive players with a strong skill base, strong team orientation and
a consciousness around leadership responsibilities
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To be an outstanding player you need to have outstanding preparation behaviour
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Demand the best from yourself – PB in skill testing, PB 3km time, PB in the gym, PB skin fold,
correct eating plan, well hydrated, well rested
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Do everything to maintain your body – injury prevention exercises, report injuries early, follow our
medical team’s rehabilitation schedule diligently, communicate regularly with the Club Doctor.
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Phone the Senior Coach if you are running late or can’t make it to training
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Do extras and do them regularly
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Attendance at weights sessions is compulsory
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Only enter the playing arena when you fully understand your role and how your role fits into the
team structures and style of play
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There is no such thing as a silly question
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If you have any questions, problems see the senior coach.
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Prepare for every game to ‘go to the wire’
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Best effort every time. Effort is not dictated by the scoreboard
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Be mentally flexible eg What if I get moved to another position or role in the first 5 minutes of the
game?
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Come off the ground asap after the runner has called you or when you are due. Good timing and
sprint off
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Strong body language, positive talk in the interchange area from all WAFC personnel
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Every player has an ice bath after every game and after the next training session
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Injured players must report injuries to the club doctor immediately after the game
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Be a source of inspiration for yourself and for your team mates
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Honour the team values
MEETINGS
Squad meetings may be called after training by the Coaching Staff to discuss various issues. It is
compulsory for you to attend as directed.
CLUB PROMOTION
The Club is involved in many development programs to promote both the West Adelaide Football Club and
Australian Football. You may be required to assist the Football Manager in conducting coaching clinics and
attending functions.
The Club seeks your support in maintaining these important programs by assisting where possible.
PLAYER DIRECTORY
This booklet is provided for your guidance and assistance. The Club Reserves the right to penalize any
player acting outside the guidelines contained herein.
CONFIDENTIALITY
These rules and all other information provided by coaches and administrators are for your benefit, not for
outsiders. Ensure this information and relevant materials remain confidential.
2015 FOOTBALL
Players selected to represent the West Adelaide Football Club have been identified as having attributes
that we believe we can work with to improve your football performance through the underage program and
into senior ranks. As a footballer the onus remains with each individual as to what you want to achieve. Be
prepared to learn by listening to your coaches and club officials and represent yourself and the football club
in a professional manner. This is a TEAM game and each player is an important part of the TEAM, don’t
make excuses for under achievement as each individual is in control of their own destiny. LISTEN, LEARN,
COMMUNICATE & IMPROVE all facets of your football and this will be a valuable and enjoyable
experience for all participants.
TRIBUNAL PROCEDURE.
The Football Manager is the key contact for the SANFL tribunal. Any report from the match review panel is
lodged by the SANFL on the Monday after the weekend’s games.
Our tribunal advocate is Graeme Barton
The SANFL tribunal is usually held on a Tuesday night.
Players are asked not to make any public comment whatsoever concerning any aspect of a tribunal hearing
before or after.
WEST ADELAIDE FOOTBALL CLUB 2015 - TRAINING CONDUCT
CONDUCT ON THE TRAINING TRACK
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Punctuality – warm up, ready to go as a unit.
Attire – proper boots, guernsey and shorts.
Always displayed good body language.
Respect your team mates, officials and equipment.
Any problems to be sorted one on one with coaching staff never in front of players.
Injury group work rate to equal main training group.
Always run through to cone after execution of skill.
Constructive criticism between players. Focus on the solution not the problem.
Talk to be constant always and whilst in line waiting for your next participation.
CONDUCT IN THE ROOMS
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Strapping in the bin, none allowed in shower
If not being strapped, or attended to by a trainer, you are either in the gym training or on the
track warming up.
Learn all the names of the support staff, get to know them and show your appreciation.
The weights room is for training only; it is not a place to be unless you are either warming up or
working out.
Always use terms of Respect.
WEST ADELAIDE FOOTBALL CLUB HYDRATION AND NUTRITION
INFORMATION
The formula for a well-conditioned West Adelaide player is a simple one.
There are no shortcuts, no magic pills or potions.
A long term commitment is necessary to reach and maintain your full physical potential.
Many athletes can be disciplined for a workout, a week, or a month.
The commitment of a true professional is for his entire career. 3
BODY COMPOSITION
AFL ELITE BENCHMARKS
The average height and weight of an AFL footballer, drawn from the 800+ senior and rookie-listed players
on the 18 club lists in the current "bible", is 188 centimeters and 87 kilograms.
POSITION
AGE
HEIGHT (CM)
BODY MASS (KG)
7 SKINFOLDS (MM)
Small Defenders
Small Forwards
18.6
177.4
73.7
47.9
Small / Medium
Midfielder
18.1
179.6
75.7
44.6
Medium
Midfielder
18.4
185.4
78.5
50.1
Medium Forward
18.4
186.2
80.1
57.1
Medium
Defender
18.1
185.6
79.4
54.4
Tall Forward
18.4
192.7
85.2
56.4
Tall Defender
18.8
192.1
85.0
52.3
Ruckman
18.9
198.7
91.2
53.1
Average
18.9
198.7
91.2
53.1
BENEFITS OF A GOOD DIET
It makes no sense to train hard and ignore the benefits that follow from good food choices.
A well-chosen diet offers many benefits to all athletes, irrespective of event, sex, age or level of
competition.
Such benefits include:
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Optimal gains from the training program
-prepared for competition
Consistency in achieving a high level performances
And generally feeling good each day!
Despite these great advantages, many footballers do not meet their nutrition goals.
Common excuses include:
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Poor knowledge of foods and drinks
Inadequate cooking skills
Poor and out dated knowledge of nutrition
Busy lifestyle
Poor availability
Frequent travel
Reliance of supplements
All of these are excuses and there is no reason why you cannot be prepared each day.
This booklet should be used by you for not only achieving the above benefits but improve your general
lifestyle outside of the football environment.
GENERAL NUTRITION
What should I eat before sport?
As a guide the choice of meal, snack and fluids should:
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Be easy to digest;
Be rich in carbohydrates for fuel;
Be low in fat;
Provide adequate amounts of fluids; and
Include foods and fluids that are familiar and enjoyable.
Is Glycaemic Index (GI) important?
High carbohydrate foods are great for topping up liver and muscle glycogen stores. It has been suggested
that eating carbohydrate foods that are more slowly digested and absorbed (low GI) may provide a
sustained energy release that may help endurance exercise performance. Examples of low GI foods are
baked beans, pasta, oats and most fruit.
When should I eat and drink before exercise?
Typically, we recommend that the pre-event meal is consumed 2-4 hours before competition. The
decision will vary according to the type and timing of the event, and individual responses. You need to
allow enough time for the meal to be emptied from the stomach, including extra time for the delayed
emptying that might accompany pre-event nerves. It is important to get the right balance of gut comfort
– neither being too full at the start of exercise nor hungry late in the session.
HYDRATION
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Fluids are absolutely crucial in footy to help your body function properly
Dehydration will affect your performance both in training and games.
To work out how much fluid you lose, weigh yourself before and after training in shorts only (no
shoes or socks).
The amount of weight you have lost is approximately how much fluid you have lost (assuming
you haven’t eaten anything).
1kg weight lost = 1Litre fluid lost.
You should aim to loose no more than 1kg (1Litre) over the course of a training session or
game.
Have a mixture of water and sports drinks
Heavy sweaters will need more electrolytes (mainly sodium), so will benefit from drinking sports
drinks, but may need to have extra salt on their food and/or take salt/electrolyte supplements.
You MUST HAVE A DRINKING PLAN based on your needs.
TIPS:
1.
2.
3.
4.
Drink regularly throughout day (have clear/pale urine).
Aim for at least 500ml in the hour before exercise
AIM 150-250ml every 15 minutes (water or sports drink)
Replace 150% of lost fluid ie. if you lose 1kg of weight = 1Litre, need to drink 1.5L afterwards to
replace fluid loss
For further information visit Sports Dietitians Australia website: http://www.sportsdietitians.com.au/.
Fact Sheets: Fluids in Sport;
Sports Drinks
PLAYER RULES
1. Hydration is the responsibility of U/18 players - not coaches or fitness staff.
2. U/18 must begin exercise well hydrated and to consume sufficient amounts of appropriate fluids during
exercise to limit water and salt deficits.
3. If you sweat a lot; you must drink a lot - during the day at work/school/uni/home. Of course during
games and at training,
4. Athletes must weigh themselves before and after every training/games to estimate their sweat losses.
5. Weight loss should generally not exceed about 1-2% of body mass. If more than this has been lost, you
probably did not drink enough and should drink more next time.
6. If you are passing urine less often than normal you are more than likely dehydrated. Ensure you
understand the urine colour chart - if short if your urine becomes darker, fluid intake should be
increased. The aim should NOT be for urine to be as pale as possible.
7. Understand urine habits.
i.
if you cannot pass urine in the morning means either you slept in and have not eaten or drank
anything or have not had any fluid.
ii.
players on vitamins can return a yellow urine test yet still be hydrated.
Dehydration impairs both physical and mental performance, so fluid replacement strategies are
necessary in exercise situations in which large sweat losses occur.
CARBOHYDRATES
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Carbohydrates are the most important nutrient for footballers.
You store carbohydrates mainly in your muscles and use them as your MAJOR FUEL SOURCE
in training and games.
If you have enough Carbohydrate in your diet you will
- Train and play better
- Get sick less often and have more energy
- Have less fatigue and quicker recovery
After 1-1 ½ hours of training at moderate – high intensity, your body carbohydrate stores have
almost totally disappeared. They will disappear even faster if your “fuel tank” wasn’t 100% to
start with.
Your “fuel tank” should be topped up before every training session – this will allow you to train
harder and improve. It should also be topped up/full before games.
To do this you need to eat carbohydrates in your main meals and also as snacks throughout
the day. Breakfast, M/Tea, Lunch, A/Tea, Dinner, Supper.
Good carbohydrate based snacks are: fresh/tinned/dried fruit, muesli/breakfast bars, pretzels,
low fat crackers, fruit bread, fruit bun, pikelets, crumpets, English muffins, pita bread, jam/honey
sandwich, low fat yoghurt/custard or creamed rice
Drinks can also be an excellent way to top up carbohydrate intake: sports drink, low fat milk
(plain/flavoured), sustagen sport, Up & Go’s, smoothie, Fruit juice, cordial & soft drink
Note: Milk drinks are much better for your body than cordial and soft drink, and should be
regularly included as a recovery snack+/- at other times
Take carbohydrate snacks/drinks with you in the car & also have them in your training bag.
For further information visit Sports Dietitians Australia website:
http://www.sportsdietitians.com.au/.
Fact Sheets:
Eating and drinking before sport;
Eating and drinking during and after sport
CARBOHYDRATE INTAKE TARGETS
BEFORE AN EVENT (GAME / TRAINING)
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About 7-10 g per kg of body
Foods: - Rice, Pastas, breads, potatoes, sugars etc
Fluids: PowerAde
IMMEDIATELY AFTER EXERCISE (WITHIN 0-4 HOURS OF EXERCISE/GAME)
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About 1g per kg of body weight per hour, consumed at frequent intervals
Foods: Rice, Pastas, breads, potatoes, sugars etc
Fluids: PowerAde
DAILY RECOVERY FROM A MODERATE DURATION/LOW INTENSITY TRAINING SESSIONS
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5-7 g per kg BW per day.
Carbohydrate and Protein rich meals throughout the day
STRATEGIES FOR CHOOSING CARBOHYDRATE FOODS AND DRINKS AND FOR
OPTIMISING GLYCOGEN RECOVERY
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When the gap between training sessions is less than 8 hours (i.e. during pre season sessions);
carbohydrate intake should start ASAP after the first session to maximise recovery time. Solid
and liquid forms are very suitable during this time.
Longer duration periods (24 hours), the pattern and timing of carbohydrate
TIPS FOR FRIDAY NIGHT GAMES
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Have a nutritious breakfast before you go to school, uni or work
Wholegrain cereal + low fat milk + piece of fruit
Multigrain toast (with jam/honey/baked beans/eggs) + milk drink/smoothie
2 x Hot cross buns + glass low fat milk
Pancakes with low fat yoghurt and fruit
Plan your lunch so that it is healthy and contains carbohydrate. Good options include sandwiches with lean
meat and salad, sushi rolls, low fat subway, soup with bread rolls, left over stir fry or pasta, baked potato.
Have plenty of carbohydrate based snacks with you in your lunch box and also in the car. Good snacks
include fruit buns/ hot cross buns/ flavoured milk drinks, fruit & nut mix, cracker biscuits eg. vitawheat, rice
crackers, fresh fruit, muesli bars, pretzels, low fat muffins, crumpets, fruit loaf, raison toast, fruit + yoghurt,
smoothies, sustagen sport.
Stick to foods that you are familiar with, so they don’t make you feel sick. Some individuals also avoid really
high fibre foods too close to a game to reduce the risk of feeling overfull or sick during the game.
Make sure you eat a carbohydrate based snack in the afternoon – preferably containing dairy protein such
as a smoothie, sustagen sport, fruit and yoghurt, bowl of cereal, flavoured milk drink. If you can’t tolerate
dairy, go for fruit juice + snack.
Drink plenty of fluids - especially water during the day. If you work outside in a physically active job, you will
need to drink even more and may need to consider using cordial or sports drink in your water bottle.
In the hour before the game, make sure you drink 500ml of water or sports drink and remember to keep
drinking during and after the game.
For further information visit Sports Dietitians Australia website:
http://www.sportsdietitians.com.au/.
Fact Sheets:
Eating and drinking before sport;
Eating and drinking during and after spor
CRAMPS AND FOOTY
About two out of every three athletes have experienced painful muscle cramp during sport. It usually occurs
in the muscles directly involved in the exercise eg. the calf/thigh muscle during footy
A number of theories have tried to explain what causes cramps during exercise. The main cause appears
to be altered neuromuscular function – which involves the nerves and the muscle and is caused by extreme
fatigue in the exercised muscle.
Extremes of temperature (high or low) don’t appear to be the direct cause of cramp in exercise, but they do
increase the risk.
The evidence that dehydration can cause cramps is also sketchy, however it is very important that
footballers reduce their risk of being dehydrated by drinking enough fluid when training and competing especially when hot/humid. This can be done through water and Sports Drinks.
While some athletes loose large amounts of sodium (salt) in their sweat, the evidence that this can cause
cramp is still inconclusive.
If you are a big sweater, in some individual cases, supplementing with extra sodium (salt) may be helpful,
but needs to be done under the guidance of your Sports Dietitian.
Research has revealed that abnormal blood levels of potassium, magnesium or calcium do not cause
cramp in exercise. For this reason you don’t need to supplement with these as they will not help prevent
cramps
REDUCING THE RISK OF CRAMP
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Be fit. Cramps are less common in footballers who are well trained and their muscles are
conditioned for footy
Have enough carbohydrate before and during exercise, which may help prevent early muscle
fatigue
Drink regularly to prevent dehydration
Stretch before and after exercise
RECOVERY
PROTEIN & CARBOHYDRATES ARE IMPORTANT - EAT SOON AFTER FOOTY/TRAINING (within ½-1
hour)
GOOD RECOVERY FOODS = DAIRY FOODS
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Sustagen tetrapack +/- muesli bar
Sustagen Sport: 3 scoops of powder in water (or low fat milk)
Low fat flavoured milk drink eg. Big M
Bowl cereal with low fat milk
Fruit smoothie
Fruit & low fat yoghurt
Sandwich with low fat cheese + ham
Vitawheats with vegemite and low fat cheese