Starting

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Taking the field SWAFL in its earlier years, played 15-16 and 17-a-side, but are now playing the standard 18-a-side on a full sized oval. You need a minimum of 15 players to take the field – and it is up to the opposition, if they wish to play down to your numbers or not.

Prior to the game commencement, captains toss the coin with the umpires to decide which way each team will run. Umpires will check that your boots conform with standards such as no metal studs, and will check that you are not wearing any jewellery.

It is also compulsory to wear mouthgards. You can buy generic ones for approximately $15 from chemists (don't buy on the way to your first game though – as you usually require a little time in moulding it!) or you can get them tailored made from your dentist and may approximately cost $100. Its a good idea to start using them at training.

Duration The game is played over 20 minute quarters with 5 minute breaks between the first and second quarters and the third and fourth. A 10 minute break is allocated for half time. Injury time is not added for general round games – though it is for finals.

Subbing Unlike men's rules which only permits 4 players to be part of the subbing interchange, SWAFL permits up to 6 players. If you are subbing, the player going on, waits until the player coming off has done so. Subbing is also done at a specific point of the field – usually at the halfway point on the boundary line. Subbing can be done at any time and you don't need the umpire's permission.

Runners Each team is permitted two runners (with only one on the field at a time) – the only non-playing people who can give instructions to the players from the coach and receive instructions from players to the coach.

Water girls/ boys AFL is one of the most physically energetic sports and it is vital to keep up your liquid intake. Teams can have [3] water people who can pass out water – but not give instructions. Runners and water people need to ensure they don't accidentally get in the way of play (particularly for their own safety!).

Centre Throw Centre Bounce/ Centre Throw/ Rucking At the beginning of each quarter, and after every goal, the ball returns to the centre circle to be thrown up and contested by the 2 opposing rucks. In men’s afl, you will probably have seen that the ball is bounced by the umpire. Note that you are only allowed 4 players from your team within the centre box, while this takes place. Other times that the umpire will throw the ball up between 2 contestants is when the ball has been unable to be played. It is not necessary for the same people to go up, but is usually someone with height.

Scoring The object of AFL is to kick as many goals as you can – worth 6 points each. A goal is scored when it is kicked by an attacking player through the middle posts without the ball being touched by the opposition. If it is kicked by an attacking player through the outer posts, then it is worth only 1 point and known as a behind. Note that the ball can travel along the ground between the centre posts.

Behinds If the opposition kick or touch or handball the ball as it goes through any of the posts, then it is also known as a behind and worth only 1 point also. A defender will deliberately put a ball through the goals they are defending if she feels that the risk of the opposition scoring a goal is too high. This is known as a ‘rushed behind’. Each team is expected to supply their own goal umpire throughout the season with the exception being the finals games.After a goal is scored, the ball goes back to the centre to be thrown up by the umpire for the rucks to contest.

After a Behind After a behind has been scored, a player from the defending team kicks the ball back into play from within the goal square. One foot must be within any of the lines of the goal square when being kicked and no player may be closer than 5 metres of the goal square when this is being done.

Ball out of bounds If the ball is kicked over the boundary line on the full or if it is deliberately propelled otherwise, then the opposition gets to kick the ball in. If the ball goes over the boundary line in any other way, then it is thrown in. In men’s footie, there are boundary umpires who do this. Presently with the SWAFL competition, 2 players (1 from each team) stands on the line with both their backs to the field and the player from the attacking half that play is in, will throw it in using both hands and over their head. Boundary umpires are supplied during some of the finals games as shown here.

Attacking

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Taking a Mark If you catch the ball on the full after is has been kicked by a team member or an opponent, it is known as ‘taking a mark’. The ball has to travel a distance of at least 10 metres and not have been touched by anyone else. The opposition can not tackle you immediately on taking the mark, unless you decide to play-on by moving forward / sideways off the spot you marked the ball. In most instances (and probably more so, while learning the rules), players will walk back a little, to take a run up to kick the ball. The opposition, at this point will be standing on the spot that you marked the ball to try to smother your kick or at least to distract you. There are 2 main types of marks – the chest mark and the overhead mark which is taken above the head. If an umpire deems that the ball was actually touched by another player / the ground before being marked, they will signal this by saying "touched – play on". Make sure you dispurse of the ball quickly, as you may be tackled.

Handballing After kicking, handballing is the technique most used to move the ball around, and to maintain possession. You can’t throw the ball like in league, netball etc, but you can bat the ball in front of you, or tap the ball away from your opponent.To handball, position the ball on one of your outstreched palms, clench your fist with the other hand and punch the ball off your palm using a short swinging action with a neat follow through. When forming the fist, focus on using the triangular shape formed by your index finger to help guide the ball. If you are punching with your right hand, step forward at the same time with your left foot for control of balance. Its definitely easier to do, then how it sounds.

Shepherding Shepherding is one of the best offensive tactics. The idea is to prevent the opposition from tackling or getting close to the player in your team who has the ball. This can be done by positioning yourself between your team mate with the ball and any oncoming opposition. Arms are usually outstretched to minimise access by the opposition, but you can also use the body or arm to push, bump or block.

Rucking When the ball is unable to be played, the umpire will call for a ball up. It is not necessary for the same people to go up, but is usually someone with height. Only one person from each team can go up for the ball. Running with the ball / bouncing You can only run 15 metres while holding the ball before you have to release it. You can continue to keep possession by bouncing the ball or touching the ground with the ball, providing you do it before the 15 metre limit. This is often done if you have no-one to pass to and you have clear space in front of yourself. Also, it is sometimes done to hold up the game, to give your players time to setup in their attacking positions if you are not in jeopardy of being tackled. Be careful not to get carried away with this one – as you should always look for your passing options first and may be caught holding the ball.

Defending

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Standing the Mark
If the opposition takes a mark (catching the ball on the full after being kicked by one of your team members or one of their own players), then you need to stand on the place the ball was caught, which the umpire will indicate. You need to then stretch your arms up and jump in anticipation to try to intercept the ball, once it is/ as it is being kicked. If you manage to intercept the kick, it is known as a smother. You are not allowed to go forward of that spot and only one person is allowed to stand on the mark. If you or a team mate do not hold the mark, it may result in the player who marked the ball, heading off unopposed.

Spoiling If the pressure is on, then it might be safer to just repel the ball out of the playing area by punching the ball away. Defenders are often seen doing this if it is too risky for them to fail attempting to take a mark or if the defenders are behind their opponent and can't take full control of the ball. Be careful not to push your opponent in the back while doing this.

Smothering Smothering is known when a player kicks the ball and it is intercepted by the opposition, ususally with their hands. It is a great achievement to do this and takes some courage and accuracy.There is definitely an art to angle your body and position your hands and arms to prevent any injuries.

Marking Up Like most sports, when you are in defense, it is important to have your opposition marked. It only takes one player on your team to give the opposition the advantage by letting them have loose players. Even your forwards need to mark up on a player when your opposition has possession. Particularly with AFL, get as close as you possibly can to your opponent.

Tackling

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Tackling must be between the knees and shoulders. To avoid being penalised for a high tackle, go well below the shoulders. Its a good idea anyway to tackle around the waist and to include their arms, to limit the arm movement of your opponent so they find it hard to pass the ball off. For the most, the object of a tackle is to wrap your opponent up, so they can’t pass the ball. Sometimes, though, the nature of the tackle will be to force your opponent to the ground. When tackling from behind, make sure you bring your opponent directly down or to the side. Umpires are really strict if you tackle from behind and force your opponent down in any forward movement – often known as “in the back”.

Being Tackled The only time you can be tackled, is, if in possession of the ball. You can be bumped off the ball – but that’s a different action.Your opponent can tackle you by wrapping their arms around you between your knees and shoulders and therefore limiting your movement. An opponent can also charge at you and knock you to the ground – again providing they tackle you between the knees and shoulders. You only need to be tackled once this way, to realise the importance of not holding onto the ball unless the game situation at that time requires it. Hopefully, your team members around you should be alerting you by telling you ‘you’re hot’ (ie someone is on your tail and you are about to be tackled) or if you have the time to look for your options ie kicking / handballing to a team mate who is free.

Bumping Bumping is a technique used to push your opponent out of the way while going for the ball. You can only bump a player if 5 metres from the ball – by using your hip, shoulder, chest, arms or open hand. Typically, this is done while you and your opponent are both running for the ball – but can be done in other ways – but you can’t do it when the ball is nowhere near you.

Kicking

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Drop Punt The most popular kick is the drop punt and it is used for kicking to a team mate or kicking at goal. This kick is popular because of its accuracy and also because it tends to be easier for team mates to mark. With the laces pointing out and with the ball pointing downwards, the ball is dropped onto the lower part of the boot, causing it to move in a spinning motion.Particularly when going for goal, your kicking leg should have a high follow through.

Torpedo Punt When going for distance, the torpedo punt is often used. The ball is held differently from the drop punt and is guided onto the boot at a 15° angle sending the ball spinning away in a spiral motion. This may be used for kicking in from the full-back or going for goal from a distance out.

Other styles There are a number of other kicking styles, such as the banana kick used for kicking at goal from the sides and others which have become superseded by the above two.

Tips

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Use of Body Its generally good practice to position your body between the ball and any opposing player (see left) to gain the advantage when going for the ball. Stay balanced to avoid being bumped or knocked over.

Staying on Your Feet As a last ditch effort, it may be necessary to go all out and tackle an opponent to the ground, taking yourself with it – or you might be going for a ball on the ground and lose your balance. Try avoid losing your footing as several things may occur: 1) it requires more energy to recover from being flat on the ground 2) you might risk injuring yourself and 3) the minute you are on the ground – your team is one player down.

Talking Communication on the field is paramount. Especially because the opposition can attack you from 360°, its important that your team mates alert you of your situation. One of the most dangerous situations is when a player thinks they have time to consider their next move, and a defender is only seconds away from tackling them to the ground because no-one has informed them. Talking is also important for encouragement.

Crumbing Crumbing is where a player will deliberately stand a few feet away from play, waiting for the ball to tumble out from a group of players contesting it. They are usually also in a good clear position to receive the ball from one of their team mates who may be in the group who will then bat or pass the ball to them.

Free Kick If your opponent is awarded a free kick, you need to hand the ball to them precisely. If you throw the ball in anyway not directly at them, they could be awarded a 50 metre penalty which means they advance 50 metres towards their goal. Also, free kicks usually go to the player who has had the infringement against them ie if someone is tackled high – it is that player who has to take the free kick.

Penalties

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Kicking in Danger You can kick the ball directly off the ground, providing there is absolutely no chance of you kicking someone’s hands, head or any other body part while doing so. Typically, kicking a ball directly off the ground would be done when sprinting to a ball that is nowhere near any other player and you know someone is hot on your heels, and it is to your advantage to kick in front of yourself. You would not do to this in a pack situation or where someone is diving for the ball. It is extremely dangerous and will result in a penalty to the other team. Using your hands to gather the ball is considered your best option anyway in most circumstances – as kicking off the ground still does not give you certain possession – and while it may be the ‘easier’ option to kick – it can be a little lazy.

Holding the Ball Part of the excitement of Aussie Rules is the speed of the game. It is considered an offence not to try to be ‘playing’ the ball. If you have the ball, and are tackled and make no effort to handball, or kick away immediately, you will be penalised for ‘Holding the Ball’. A player can not lie on the ball, preventing others access to it either. If you have tried to release the ball, but didn't have the opportunity to get it away, then the umpire will throw the ball up between 2 rucks.

Tackling a Player in the Air A player who is jumping to take a mark can not being tackled or bumped while in the air.

Pushing in the Back Players are not allowed to push other players in the back at any time.

High Tackle Tackling above the shoulders is known as a high tackle and is usually monitored very carefully by umpires.

50 metre Penalty A 50 metre penalty (the opposition advances 50 metres towards their goal) may be awarded for the following: overstepping the mark, deliberate time wasting, abusive or insulting language to an umpire, not returning the football to a player awarded a free kick or mark.

Out on the full You can not kick the the ball over the boundary line on the full. Neither can you deliberately aim for the boundary line by kicking the ball along the ground or batting it over the boundary. The ball is given to the opposition to kick in where the ball went out.

 

Pre Game Nutrition

Introduction

The value of good nutrition for athletes is appreciated increasingly by footballers at all levels of the game. Coaches must make individuals aware of the impact that certain types of food have on a player's preparation for a season or a game so that they can tailor their diet accordingly.
There are certain basic rules for players to follow before and after a game to improve performance and enable a quick recovery from competition.
A balanced diet improves performance in both the short and long term.
This section outlines the basic five food groups - dairy products, meat, cereals, fruits and vegetables - and the value to be obtained from specific types of food in preparing for a game, or a season.
It all adds up to a winning diet for football.
 
A Winning Diet for Football
Footballers use up far more energy than the average person. This energy can be obtained from carbohydrates, proteins and fats.
However the ideal source of extra energy is carbohydrates. Running low on carbohydrate causes fatigue. Carbohydrates occur as sugars (simple carbohydrates) or starches (complex carbohydrates). A balanced diet contains both simple and complex carbohydrates.
Bread, cereals and grain products (e.g. oats, wheat, rice, pasta), vegetables and legumes all contain complex carbohydrates. Fruit, honey and cane sugar are simple carbohydrates.
Carbohydrates not used immediately are stored in the liver and muscle as glycogen. Glycogen is the form of energy called upon during exercise.
Protein
Although protein provides the body with energy, its most important role for the footballer is in building, maintaining and repairing of muscle and tissue. Protein gives the body structure, shape and definition. The main foods in this group are: lean beef, lamb, veal, pork skinless poultry fish and seafood eggs  low fat milk, cheese and yoghurt low fat ice cream

• soybeans

Fats
Too much fat increases body weight. Fat takes a lot longer to digest than carbohydrate and should be avoided before training or competition. The main foods in this group are:butter, margarine mayonnaise, oil fatty meat and poultry full cream cheeses chocolate fried foods or processed meats should all be limited
The Ideal Training Diet
To achieve maximum energy levels the footballer needs a well balanced diet, with the right proportions of carbohydrates, protein and fat. Ideally the training diet for a footballer should contain: 55%-60% of energy from carbohydrates 10%-15% from protein and approximately

• 25%-30% from fat

The Pre-Game Meal
There is no special food which should be eaten pre-game. There are, however, certain guidelines that players should keep in mind. the pre-game meal should consist of complex carbohydrates and fruit the meal should be eaten at least three hours before the game it is better to eat too little than too much the meal should include plenty of fluids High carbohydrate, low fat foods are the best choice for a pre-game meal. Suggested Pre-Game Foods include: Low fat milk or yoghurt Bread, toast, crumpets or pancakes with suitable toppings - jam, honey, vegemite, baked beans, grilled tomatoes, spaghetti Fruit - fresh or canned

After the Game
Foods and fluids consumed straight after the game have an important effect on the player's rate of recovery. The best rcovery fluids are those containing soft drink, sports drinks, mineral water, fruit juices and plenty of cold water.
Studies show that in the fifteen minutes after the game a player has the opportunity to restore lost glycogen at a much faster rate than normal. Carbohydrates are essential.
Foods to be consumed incude bananas, pineapple, oranges, sandwiches, rolls, low fat yoghurt.
 
Fluid Replacement
Water makes up approximately 60% of the total body weight and major reductions in this volume can seriously interrupt normal bodily functions and therefore impair performance.
Players should be encouraged to replace fluids over a period of time and not in one 'drinking bout'.
Players can lose as much as four to five litres of water over a two hour training session or match. The coach should ensure his players maintain an adequate fluid intake. Drinking before, during and after a training session is important.
Precautions should be taken to reduce the risk of heat injury: arrange training sessions in the cooler parts of the day if the humidity is too high, cancel training keep a close watch on the heavier and less fit players during training and games, fluids should be replaced as often as possible
Water is the best fluid although some players may benefit from a commercially produced fluid which supplies carbohydrates (e.g. Exceed, Sport Plus, Gatorade, Staminade, Powerade).
 
Summary
The serious footballer will adopt a diet based on moderate eating, choosing food from the following 5 groups: dairy products meat cereals fruit vegetables
It is preferable to eat more complex carbohydrates and less fat and sugar.
Finally, fluid replacement is essential during training and competition, with water being the preferred drink.

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