2010 SEASON

GUIDE TO TRAINING

AND UMPIRING A.F.L FOOTBALL

with the

Albury Umpires League

………………………………………………………………...

PROPER PREPARATION AND PRACTICE

PROMOTES PREMIUM PERFORMANCE

FIRST PART – TRAINING

In addition to training sessions ‘on the track’ each Tuesday and Thursday, coaching sessions focusing on the technical aspects of umpiring will be conducted regularly throughout the season, usually for twenty minutes from 6:00pm on a Thursday.

All umpires are expected to attend the compulsory sessions listed below.

Check the Website regularly for updates and session notes.

COMPULSORY COACHING SESSIONS

  • Thursday March 25th- 6:00pm: 1 Hour.

‘Free Kicks and Other Rules’

  • Thursday April 8th- 6:00pm: 1 Hour.

‘Positioning – One/Two/Three Umpire Systems’

  • Thursday April 22nd- 6:00pm: 1 Hour.

‘Reporting and the Order-Off Rule’

  • Thursday May 6th- 6:00pm: 1 Hour.

‘Effective Communication’

ALBURY UMPIRES LEAGUE MEMBERS AND FRIENDS ARE INVITED TO ATTEND THE 2010 SEASON

NEW MEMBER

UNIFORM PRESENTATIONAND ORIENTATION

WITH AFL UMPIRES MANAGER

------Mr Jeff Gieschen------

Thursday,February 25th: - 6:00pm

‘Roger Lescun Pavilion’ - Noreuil Park Albury:

PARTNERS AND PARENTS MOST WELCOME AND ENCOURAGED TO ATTEND THIS NIGHT:

Refreshments available afterwards:

Injuries and WorkCover

For WorkCover purposes all umpire related injuries must be reported to …….. Mr Craig Taylor.

Fax (02) 60413258 – Mobile 0403706321

An‘Umpire Injury Notification Form’must be completed.

TRAINING STARTS AT 6.00PM: TUESDAY THURSDAY:

Be there with plenty of time to get organised.

Always arrive ready to train. Suitable footwear,

A.U.L training top, running shorts, hat, towel and soap.

Warm up and stretch properly before commencing any high intensity training or ball work.

This will help reduce the chance of injury.

A minimum of two slow laps of the oval should be done when you first arrive.

Warm down and stretch thoroughly after training.

This is important to prevent injury and aid in recovery and dispersion of lactic acid and metabolic waste.

Water before, during and after training is essential.

You should hydrate regularly when exercising in warm weather. Don’t wait until you feel thirsty, by then you are already dehydrated. Sports drinks are recommended immediately after training but should be taken in moderation.

Motivation is important for getting the most benefit from the training we do.Be enthusiastic, work hard and encourage others to do the same.

You should approach every training session as an opportunity to improve your fitness and/or skills.

Diet is very important. Your body needs good sources of energy (food) to perform at its optimum level.

In the interest of everyone’s safety,please follow the instructions of the Training Supervisor. Do not go off and ‘do your own thing’. Use common sense, be careful and look after each other as well as yourself.

PRE-SEASON TRAINING AND DIET

Preseason training is the most unpopular time of the football year, but it is also one of the most important.

This period is crucial for not only building up strength, endurance and stamina, but also for shaping the body and improving its ability to store fuel.

Rather than a time to overindulge in food and alcohol, this time should be used to improve on the previous season’s performance by achieving specific training goals.

There are four key nutritional considerations during preseason training.

  1. ESTABLISHING FOOD STORES:

Food provides the necessary fuel for optimal performance.

It is imperative that food value be considered.

  1. GETTING INTO SHAPE:

By the time games begin umpires should be approaching their ideal body weight and body fat levels.

  1. THINKING ABOUT DRINKING:

Preseason is the time to learn how to drink enough water to meet the requirements of training and games.

  1. EATING HABITS:

Preseason is the ideal time to develop sensible eating habits, to redefine your diet and generally organise your routine to ensure you prepare well for the season ahead.

THE IMPORTANCE OF STRETCHING

Stretching exercises should be done at the beginning and the end of training or a match.

Dynamic stretchingas part of your warm-up at the beginning will-

  • warm-up and prepare the muscles for activity
  • increase muscle temperature and flexibility
  • increase circulation, providing the muscles with more oxygen
  • reduce muscle stiffness and limit damage

Static/Isometric stretches as part of your warm down at the completion of training or match will-

  • cool down the muscles
  • slow the heart rate
  • protect muscles from injury
  • help get rid of waste products, including lactic acid

DYNAMIC STRETCHES

Use these dynamic stretches as part of your warm up.

Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.

Side Bends
1. Stand with a shoulder width stance.

2. Lean to one side keeping your torso straight. Do not bend forward or backwards.

3. Hold for a count of 2 and then repeat to the other side.

4. Complete 10 stretches each side.

Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.

Hamstring Stretch
1. Lie on your back

2. Raise one leg until a comfortable stretch is felt.

3. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.

Groin Stretch

1. Stand with legs as far apart as comfortably possible, feet forward
2. Lean to one side until you feel a stretch inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other side.

Alternate Toe Touches
1. Stand with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot

(as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.

Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.

4. Repeat for 10 full swings and repeat on other leg.

5. You can also swing your leg across your body stretching the abductors and adductors.

STATIC STRETCHES

These stretchescan be performed after training or matchto increase flexibility.

Calf Stretch

  1. Stand a little way from wall and lean on it withHands or forearms
  2. Place right foot in front of you, leg bent, left leg straight behind
  3. Slowly move hips forward until you feel stretch in left calf
  4. Keep left heel flat and toes pointed straight
  5. Hold for 20 seconds
  6. Change legs and repeat three times each side

Lower Calf Stretch

  1. Stand straight with your hands against a wall and your leg slightly behind your other leg.
  2. Keeping your heels flat on the floor, slowly bend both knees.
  3. You should feel the stretch in the lower part of your leg.
  4. Hold for15 - 20 seconds
  5. Change legs and repeat three times each side

Quadriceps Stretch

  1. Standing straight, grasp top of left foot with right hand
  2. Pull heel toward buttock
  3. Hold for 20 seconds, change legs and repeat three times each side

Stretch for lower back, side of hip, and neck

  1. Sit on floor with left leg straight out in front
  2. Bend right leg, cross foot over outside left knee
  3. Bend left elbow and rest it outside right knee
  4. Place right hand behind hips on floor
  5. Turn head over shoulder, rotate upper body
  6. Hold for 10 - 15 seconds
  7. Change sides and repeat three times each side

Groin stretch

  1. Sit with feet together, back straight, head up, and your elbows on the inside of your knees.
  2. Slowly push down on the inside of your knees with your elbows.
  3. You should feel the stretch along the inside of your thighs.
  4. Hold 10 - 15 seconds
  5. Repeat three times

Hamstring, lower back stretch

  1. Sit on floor, legs straight out in front
  2. Bend left leg in at knee
  3. Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
  4. Do not dip head forward at start of stretch
  5. Hold for 20 seconds
  6. Foot of straight leg upright, ankles and toes relaxed
  7. Change legs and repeat three times on each side

IMMEDIATE ATTENTION TO INJURY

In the instance of an injury occurring during a game the decision must be made whether to continue or not. After the initial pain and concern, test the injured part and provided that;

  1. the pain does not increase
  2. there is no, or minimal swelling
  3. there is no change in normal speed running style
  4. there has been no loss of consciousness
  5. there is no uncontrolled bleeding - you may continue the game:

If any of the above occur you should come off and use the PRICE procedure as shown below.

All injuries, no matter how insignificant they may at first appear should be dealt with immediately to eliminate any possible long-term consequences. Initial action to be taken is PRICE.

P - Protect from further injury.

R - Relative rest. Gentle use of an injured muscle, ligament or joint actually promotes the structure and reduces the time of healing. This means that if the structure is pain free when walking, but not running, then walking is a good treatment. Do not use the structure if pain is present, but you can downgrade activity to a pain free range.

I - Ice. To reduce the swelling in the first 48-72 hours, ice should be applied for 20 minutes every 1-2 hours where possible. While many methods can be used, from a packet of frozen peas to commercial packs, crushed ice in a wet towel, while messy, is the best. Ice will also reduce muscle spasm and ease pain.

C - Compression is probably the most important aspect of immediate treatment following injury. In addition to providing some protection to the injury, it reduces the swelling in the area allowing a quicker healing to occur. Care must be taken that the pressure does not;

  • cause numbness further down the limb
  • cause pins and needles further down the limb
  • cause swelling further down the limb
  • cause blueness further down the limb

These indicate the compression is too tight. A stretch bandage can be used to apply pressure and should be applied over a wide area above and below the injury.

E - Elevation of the injured limb will allow gravity to help drain the swelling from the injured area.

SECOND PART – UMPIRING

AFL Umpire - National Accreditation Scheme

The AFL’s National Umpiring Accreditation Scheme is a training package consisting of three tiers for field umpires and two tiers for boundary and goal umpires. The course introduces umpires to a range of modules and units to assist in gaining the knowledge and skills required. Under the Scheme umpires are given an opportunity to acquire knowledge related to each discipline of umpiring.

Umpire coaches will conduct coaching sessions that are interactive and practical with a focus on an individualised approach to the development of umpiring skills.

Assessment of the umpire’s learning and development is done mainly by observations and demonstrations.

The majority of the assessment will be done under match conditions, with some during coaching sessions and on the training track.

An important aspect of the program is the keeping ofan umpire’s diary provided as part of the course.

Umpires record experiences about their umpiring in the diary and discuss these with their coaches and mentors as they progress.

Completion of the course allows the umpire to gain the knowledge and skills necessary to perform as an umpire, increases their confidence and promotes personal development, enabling them to progress to the next stage of their umpiring careers.

New umpires are required to enrol in the 2010 Accreditation Program with…….Mr Austin Diffey

AFL Umpire Mentor / ‘Green Shirt’ Program..

The Umpire Mentoring Program is an education and development program that aims to use experienced umpires to mentor new and inexperienced umpires.

Under this program new and inexperienced umpires wear a green coloured shirt to signify that they are learning their craft and are being supported by a mentor in a similar fashion to a learner driver displaying ‘L’ plates on the road.

The role of the mentor is crucial in this program.

Without the appropriate guidance, direction and coaching, we risk losing umpires before they can properly develop their skills.

We can all make a contribution to the success of the mentoring program, development of umpiring and overall quality of the game.

If you would like to be a part of the Program, either as a Learning Umpire or as a Mentor please enrol with… …..Mr Craig Taylor

DUTIES OF UMPIRES

Field Umpires; shall officiate and have full control of a match.

Boundary Umpires; Duties include:

  • Judging whether a football is ‘out of bounds’ or ‘out of bounds on the full’ and signalling to the field umpire when that has happened.
  • Throwing the football back into play if it has gone ‘out of bounds’, when directed to do so by the field umpire.
  • Determining whether a player has incorrectly entered the centre square in contravention of rule 11.3.4.
  • Bringing the ball back to the centre square after a goal is scored; and
  • Reporting a player or official who commits a reportable offence.

Goal Umpires; Duties include:

  • Judging whether a goal or behind has been scored.
  • Signalling that a goal or behind has been scored upon being given the ‘All Clear’ or ‘Touched All Clear’ by a field umpire.
  • Recording the goals and behinds scored by each team during a match; and
  • Reporting a player or official who commits a reportable offence.

The AFL website has a section on umpiring which is an excellent resource for all umpires.

It is regularly updated with fresh content and can be locatedvia the ‘development’ link from the homepage.

APPOINTMENTS AND TRAVEL ARRANGEMENTS

The Selection Committee normally meets Tuesday nights and umpires are required to notify limitations on availability in the availabilitybook as early as practicable.

Travel is arranged so groups of umpires travel to games together in private cars, for which the owner is paid an allowance based on the distance travelled.

Umpires take turns at taking their car and the Selection Coordinator should be advised of any change in passenger capacity, address or availability of vehicle.

Appointments to games are announced and travel arrangements posted at the ‘Roger Lescun Pavilion’ after training onThursdays.

Appointments are also published in Friday’s edition of the Border Mail and the League website ( and sent to the umpire by e-mail.

The ‘Roger Lescun Pavilion’ is the designated meeting point for umpires travelling together unless other arrangements are made.

The advised departure times have been arrived at through experience and should be adhered to.

It is the passenger’s responsibility to contact the designated driver if you are making your own way to the game or to make alternative arrangements for pick-up.

The Selection Coordinator must be contacted as soon as practicable if there is a problem with an appointment.

UNIFORM AND DRESS STANDARDS

An umpire’s appearance, on and off the field, can make a lasting impression and influence perceptions of your performance by players and spectators.

Looking like an umpire will help you gain acceptance and respect, whereas sloppy dress and carriage will lower expectations and drag your performance down.

Umpires normally meet club officials before the game and you are expected to be recognisable by your appearance setting you apart from the usual football crowd.

Arrive at the game in clean and neat casual attire including decent shoes. The AUL / NEUB polo shirt with black trousers looks great and is the recommended standard.

T-Shirts, thongs and windcheaters are not acceptable.

Your clean, freshly pressed on-field uniform consists of:

  • Orange NEUB/AUL shirt.
  • Black shorts.
  • Orange socks.
  • Clean runners.
  • White or black sweatbands.
  • Whistle and spare.
  • Peaked white cap.(optional)

Your first issue of uniform shirt, shorts and socks is supplied free of charge and will be presented at the Presentation andOrientation Night during the pre-season.

Other items will be available for purchase from the property officer-……Mr Neville Powles

PREPARING FOR YOUR GAME

An umpire should quickly develop a pre-game ritual of preparation.

Following are the essential requirements and some useful tips for the beginner.

Uniform and equipment should be packed the night before.

This prevents a last-minute panic if something cannot be found.

It is a good idea to have a bag for match days only so permanent items can be kept in it.

A written checklist is a good idea to ensure nothing is forgotten.

Try to avoid a late night before the match.

You will be letting down the League, two football clubs, their supporters, your fellow umpires and yourself if you are not fit and rested for the game.

You should arrive at the ground at least 45 minutes before your game is due to start to allow plenty of time for changing, preparation and visiting both teams in their dressing rooms.