NEWS
Round 10 Action
25/06/16 
            Romsey V Wallan
           Saturday 2nd of July
      @ Romsey Park Romsey

V

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07-04-2015 

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22/01/2015 










 










19-10-2010 

Links
29-11-2008 












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Senior Coach

Daniel Nolan

Ph: 0449 915 721

E-mail dnolan@kolbecc.catholic.edu.au


  Co-Coach


Damien Zanic


Ph: 0412 722 051   


E-mail dzanic@kolbecc.catholic.edu.au

Reserves Coach

Matthew Whiteside

Ph: 0447 094 631


E-mail  whiteside178@hotmail.com  

 


Under 18.5`s Ass Coach


James Christall


Phone 0416 570 335


   

E-Mail christallfinishinteriors@gmail.com


Football Manager


Andy Astbury

Ph: 0447 564 710

E-Mail joandy8@dodo.com.au

Player Manager

Neal Langborne

Ph: 0418 569 953

E-mail
neallangborne@msn.com



Wallan Football Club

Christmas Program, return date 27th Jan 2016

Running Options

     

3 x 1km Time Trial @ 85-90% with 5min rest between sets

2.        

2 x (4 x 400m heavy aerobic on 2.30s )

3.        

Fartlek 2 x 30/30, 60/60, 90/60, 15/15 (2mins rest between sets)

4.        

Fartlek 4 laps of oval (run hard between 50s and cruise around each end)

5.        

2 x (3 x 300m on 2mins)

   5min rest + cruise 1 lap,

   2 x (4 x 150m on 1 min)

Weight training

Weight training should be individualised as much as possible. Regardless of the players 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.

Cross Training Options

Type A:

Rower

5 x 400m 1min Recovery (2 sets) 4 min recovery between sets   Total = 4000m

OR

 

Bike

5 min spin à 20 min VO2 15s hard: 15s easy à 5 min spin Total = 30minutes  

OR

 

Swim

10 x 50m on 90s x 2 sets     Total = 1km

 

 

Boxing &

Skipping:

With a partner, swap over and repeat 5 times


1 minute straight left/right, 15 sec break, 30 sec skipping

1 minute cross overs left/right, 15 sec break, 30 sec skipping

1 minute upper cuts, 15 sec break, 30 sec skipping

Type B:

Rower

2000m Time Trial (2 sets) Total = 4000m

OR

 

Bike

4 x 5 min VO2 15s hard: 15s easy with 2 min spin between each set - 30 min

OR

 

Swim

10 x 50m on the minute x 2 sets     Total = 1km

General Cool Down / Recovery

Immediately

Walk & Stretch, hydrate  

Post Exercise

Swim, Hot/Colds, Beach Water Walk


Football By-Laws
Please click on the PDF Document for the RDFNL Football By-Laws more

Codes of Conduct

more

AFL Victoria Vilification & Discrimination Policy

The RDFNL has formally adopted the AFL Victoria Vilification and Discrimination Policy more


AFL Victoria De-Registration Policy

The RDFNL have formally adopted the AFL Victoria Policy on De-Registrationmore

AFL Victoria Gender Regulation Policy

The RDFNL have formally adopted the AFL Victoria Gender Regulation Policymore

2015 Best & fairest results
SENIORS RESERVES   UNDER 18.5`s 
PLAYER VOTES PLAYER VOTES PLAYER VOTES
Brenton Hanson 134 Luke Bird 71 Hayden Taylor 70
Leigh Irons 62 Graeme Torney 70 Bradley Gordon 39
Rhys Frost 50 Danny Doolan 53 Joshu McCall 39
Dilllon Gillard 47 Damien Korp 49 Cody Cullinan 28
Nick Goodwin 32 Brad Konwalow 47 Ricki Boyd 27
Luke Zerella 31 Matt Whiteside 45 James Stewart 25
Todd Keenan 29 Josh McCall 23 Nathan Fowler 24
Keegan Marc 28 Matt Bell 22 Jake Inness 20
Jess Cosaitis 26 Jayden Wright 22 Kieran Taylor 20
Morgan Smith 26 Shaun Standley 19 Ryan Cumberland 20
Dale Keenan 20 Jordan Freestone 19 Dace Borell 13
Luke Bird 20 Steve Bell 18 Gavin Bell 11
Kale Frost 19 Riley Christall 18 Daniel Hamilton 10
Sam Rexhepi 19 Brandon Muldoon 18 Kai Beddgood 8
Cody Cullinan 17 Brad Jenner 16 Malcolm Hunter 8
Josh Ruth 14 Michael Wilson 14 Rylie Evans 7
Bradley Kite 11 Lachy Harrison 14 Brett Bell 6
Ricky Schraven 10 John Brew   14 Brady Christall 5
Damien Korp 9 Craig Allen 13 Treh Williamson 5
Cory Meloury 8 Leigh Senior 12 Conor Byrne 4
Jordan Freestone 8 Kurt Potocnik 11 Lucas Taylor 4
Jackson Charles 7 Hayden Taylor 11 Cameron Nickson 3
Josh Barber   7 Alex Tomsky 11 Jake Neilson 3
Shannon McCleish 4 Evan Mills 9 Daniel Norman 2
Matt Bell 3 Steve Williams 8 Jack Direen 2
Hayden Taylor 2 Matt McGregor 8 Jacob Nix 2
Shaun Standley 2 Jake Inness 8    
    Brad Gordon 8    

  Marc Baker 5    
    Gavin Bell 5    

  Cody Cullinan 5    

  Josh Ruth 4    

  Bill West 4    

  Brendan Hamilton 3    

  Bradlee Paul 3    

  Alex Potocnik 3    

  Tyson Morrison 2    

  Sam Halipin 2    

  Ryan Cumberland 1    

  Daniel Norman 1    

  Brad Regan 1