Glenorchy Football Club and Prepare Like A ProCategoriesBlog Elite Lifestyle

Prepare Like A Pro and Glenorchy Football Club Teamed Up!

The Glenorchy District Football Club is an Australian rules football club currently playing in the Tasmanian State League and the Southern Football League in Tasmania, Australia. The club was nicknamed the Magpies after its black and white playing strip and was initially known as New Town Football Club (wearing a green and white strip) when it started out as a member of the Tasmanian Football League in 1919.

Club History

After integrating the already existing club Glenorchy Rovers in 1957, New Town changed its name to Glenorchy. In the same year, it relocated to KGV Oval in Glenorchy in Hobart’s northern suburbs, playing its inaugural match at the ground on May 4, 1957, against Hobart. However, the team was momentary without competition to participate in after the Tasmanian Football League ceased operations in December 2000.

Glenorchy was then admitted to the Southern Football League after some political wrangling inside of football circles, but at a high cost, with the club being forced to abandon its black and white playing strip, as well as its Magpies emblem, as a condition of entry, as it clashed with former Southern Amateur club Claremont Magpies, who were already a member of the SFL.

Glenorchy stated in early 2001 that they would change their name to the “Glenorchy Storm” and adopt a new green, black, and white playing kit. Fans were not pleased, and the club’s membership and support base gradually declined. After years of lobbying from the club and the fact that Claremont had moved to the SFL Regional League, Glenorchy was given the reinstatement of its black and white uniform and the Magpie logo in 2004.

Recent Success

Since 2010, Glenorchy has been routinely competitive, but they did not qualify for another grand final until 2015. North Launceston provided the opposition on this occasion, and they won by a couple of goals after a hard-fought battle. In 2016, the Magpies advanced to the grand final for the second year in a row, ultimately breaking the ice for a first-ever TSL title by defeating North Launceston by 20 points in a low-scoring contest.

Glenorchy 9.6 (60) defeated North Launceston 5.10 (40), with the Glenorchy backline of Ben Reynolds, Jordy Hayden, Tom Cleary, Tim Butterworth, and the Arnold brothers Jordy and Josh playing major roles in the victory.

Jaye Bowden won both the Lynch Medal for competition best and fairest and the Hudson Medal for the league’s leading goalkicker in a fantastic season for Glenorchy. Bowden had won both accolades in 2015 as well.

In 2017, the Magpies experienced a disastrous downturn, with Launceston ending their season in the elimination final stage. A year later, they did marginally better, making it to the preliminary final, where Lauderdale defeated them by three kicks in a row. After that, a fourth-place result in 2019 and a devastating drop to last place in 2020 followed.

Team Up with Prepare Like a Pro

In its bid to reclaim glory, Glenorchy has signed up with Prepare Like A Pro—a multi-faceted physical preparation service specializing in AFL Strength and Conditioning programs, remote and in-person coaching with AFL-standard coaches, educational seminars, and a weekly AFL-specific podcast. Prepare Like a Pro aims to help footballers perform at the highest level possible while reducing the risk of injuries.

The club’s strength and conditioning coach will be, Tom Cleary. A personal trainer and online fitness professional, Cleary takes pride in well-thought-out, scientific backed research to ensure athletes are getting optimum training, proper lifestyle, and going through appropriate recovery protocols.


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Why Footballers Should Hire a Strength and Conditioning Coach Not a Personal TrainerCategoriesBlog Elite Lifestyle

Why Footballers Should Hire a Strength and Conditioning Coach Not a Personal Trainer

If you’re a footballer, your coaches may have told you to hire a personal trainer. However, the best investment you can make is in hiring a strength and conditioning coach. An experienced strength & conditioning coach will help increase speed, power, agility, and jumping ability and prevent injuries during training sessions. It’s time to take your game from good to great!

What is a Personal Trainer?

First and foremost, what exactly is a personal trainer? Most gyms need you to have a Level 3 certificate in Personal Training to train the general public in one-on-one sessions. This assures you have all of the essential abilities to comprehend the anatomy of training and construct basic programs for customers. The PT market is quickly expanding, and Level 3 courses can vary significantly in content and delivery, so if this is a path you want to take, make sure you choose a company with a solid industry reputation, positive student feedback, and CIMSPA accreditation.

Personal trainers may work out of gyms and other athletic facilities, within a hospital or clinic, or as freelance private trainers. These professionals design exercise programs to help individuals improve their health, well-being, fitness, and physiques. Other personal trainers may work in public gyms, fitness centers, or retirement homes, motivating groups of people to exercise, eat right and get into shape. Some personal trainers earn ancillary certifications in specialized fitness areas such as yoga or Zumba. However, during private or small group sessions, they mostly use traditional cardiovascular, strength-training, and flexibility techniques.

Job responsibilities of a personal trainer include:

  • Design individualized fitness plans for clients
  • Monitor progress using tools such as BMI, body fat percentage, and measurements
  • Adjust fitness plans to meet evolving client needs
  • Maintain a safe environment for clients at all times

What is a Strength and Conditioning Coach?

A university degree in Exercise and Sport Science is required to work as a strength and conditioning coach. Strength and conditioning coaches, like the ones at Prepare Like a Pro, work with athletes to help them prepare their bodies so that they can compete at their best. It’s simply a matter of periodizing the training plan according to the athlete’s competition year to provide sufficient training and rest. The strength and conditioning coach must work with the athlete based on their sport and, more precisely, their position. A winger’s long-term training strategy will differ from that of a key forward. When it comes to becoming a successful strength and conditioning coach, education, experience, and science play essential roles.

In the last few decades, athletic teams have increasingly hired strength and conditioning coaches to help elevate the physical performance of their athletes. A strength and conditioning coach analyzes the sport, positions, and players to develop individualized training plans to increase strength, speed, stamina, agility, etc. Strength and conditioning coaches design workout schedules, demonstrate exercises, and coach athletes through workouts. Injury prevention is a significant part of the programs they design, as athletic injuries can be devastating for the player and team. They may work with special populations, particularly rehabilitating athletes, though they may also work with other medical patients under a physician’s supervision and recommendation.

Job responsibilities of a strength and conditioning coach include:

  • Conduct tests for agility, strength, endurance, and power
  • Interpret and analyze sports, players, and positions
  • Design seasonal training programs for multiple positions and teams
  • Monitor the performance progress of athletes
  • Provide nutritional and recovery guidance
  • Lead and educate during training sessions

Reasons Why You Should Hire a Strength and Conditioning Coach and Not a Personal Trainer

Why Footballers Should Hire a Strength and Conditioning Coach Not a Personal Trainer

1) They Know Your Sport

This is crucial to your success. Olympic sprinters and marathon runners have different training needs, as do basketball players and tennis players. If you play football, hire a strength and conditioning coach who understands what it takes to become a better football player. Remember that you are hiring a professional for their knowledge and experience, not their ability to coach you through an exercise.

2) They Can Help with Injury Prevention

Strength training is crucial for injury prevention. If your trainer has no knowledge or experience in strength and conditioning, they cannot prescribe proper exercises that reduce your risk of injury. A good strength and conditioning coach knows the balance between workout intensity and recovery time. This is something that the coaches at Prepare Like a Pro are adept at. They can decide how hard to train each muscle for optimal strength without compromising your tendons, joints, or ligaments.

Not only does a strength and conditioning coach have experience in training athletes who are vulnerable to injury due to their sport, but they also know when to push an athlete so that his performance doesn’t suffer and when to back off so that he doesn’t get hurt.

3) They Know How to Train You Properly

Being an athlete is about becoming stronger than you were yesterday. A good strength and conditioning coach will know just how much weight/resistance to prescribe at the perfect time in your training cycle. They will also have an in-depth knowledge of when to add weight, which is crucial to avoiding injury.

4) They Know the Best Exercises for You

A personal trainer can be a jack of all trades, able to perform every exercise in the gym with expertise. However, this doesn’t mean that they will know which exercises are best suited for you. A strength and conditioning coach, such as those over at Prepare Like A Pro, knows exactly what needs to be strengthened to provide maximum benefits, depending on your sport. They will combine the most effective exercises into a workout plan that will help you reach your goals.

5) They Know How to Get You Results 

Getting the right results doesn’t just mean

building muscle and shedding fat we must focus all our energy on improving game day performance! Personal trainers may not know how to achieve this goal for you effectively if they don’t understand your sport and goals. A strength and conditioning coach will know exactly what combination of exercises is necessary for you to see performance benefits!



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PLP's New Perth Coach - Beatrice DevlynCategoriesBlog High Performance PLP Podcast

Beatrice Devlyn – #PrepareLikeAPro’s Newest Coach for Perth!

Beatrice Devlyn is an Australian rules footballer who played for the Fremantle Football Club in the AFL Women’s competition. Over the last three years, she has worked as a strength and conditioning coach at a private gym and for Subiaco’s women’s football club in the Western Australian Football League (WAFLW). Now, she’s the newest coach of Prepare Like A Pro for our Perth branch!

 Young Career

Everywhere you look, there are children with aspirations to one day become an astronaut, a head of state, or even a celebrity. But for young Beatrice, her ambitions were equally as lofty, if not more so, and she believed she could achieve them.

 “I’m the biggest Dockers fan!” said Devlyn when she was 18 years old. “I remember when I was about eight, I wrote this little sign saying I was going to play for Fremantle one day, and here we are now. I’m overjoyed.”

Devlyn has excelled in local football, notably at the junior level, and has been named the Best and Fairest Youth Girl in Western Australia for three consecutive years. Devlyn was passed over in the draft, but she was given another chance in late 2016.

After signing with the club, Fremantle’s new AFLW recruits were subjected to a medical assessment. According to scan results, the bad news for midfielder Emily Bonser was that she had suffered not one but two ACL injuries during the 2016 WAWFL season for Swan Districts. Devlyn had a strong emotional connection to Bonser, but she realized she had to make the most out of the opportunity before her.

 As a result of the call, Devlyn began training with the club as a member of the state academy, with the expectation that if she impressed, she would be named to the AFLW list. Devlyn maintained her composure and confidence in her abilities despite the high stakes that placed her life dream on the line.

Devlyn was the youngest player on Fremantle’s AFLW roster by more than a year, and she was the only member of the team who was a member of the WAWFL club in South Fremantle. As a resident of the area, Devlyn had the advantage of training and competing in almost the exact location.

 She made her AFL debut in round four of the 2017 season when Adelaide defeated the Swans by a wide margin of 23 points at Fremantle Oval. She played the following week before being removed from the team’s round six encounters against Carlton, finishing the season with only two matches. After the 2017 season, she was delisted. She was later re-drafted by Fremantle as a rookie in the 2017 rookie draft, this time with the 16th overall selection.

While participating in a practice match before the start of the 2018 Australian Football League Women’s season, Devlyn suffered a finger injury. The surgery to reconstruct her finger was successful, and she was given a four-to-six-week recovery window. The AFL club delisted her at the conclusion of the 2018 season when she ruptured her left anterior cruciate ligament during a training session. 

Having fully recovered from her knee injury, Devlyn was signed as an academy signing by the West Coast Eagles AFLW squad in July 2019. Devlyn was released by the Eagles on June 9, 2021, after spending her entire career with the organization and appearing in six games.

Strength and Conditioning Coach 

Devlyn has been working as a strength and conditioning coach for the last three years, at a private gym and for Subiaco’s women’s team in the WAFLW. 

She recently completed her Master in Strength and Conditioning at ECU after completing her undergraduate degree with honors in Sport and Exercise Science at Murdoch University. 

She believes that having dealt with her fair share of injuries throughout her playing career has helped her become a better coach since she has both the understanding gained as a player while in the main group and the hurdles she faced while in recovery. 

Her passion for coaching stems from the ability to provide players with the chance to be their best selves and the tools to be successful while also being someone they can turn to for assistance in other aspects of their lives, which she believes is essential. She believes that the relationship between coach and athlete is significant and is highly passionate about it.

Devlyn will help you get football-ready. Her previous experience competing at the top level has given her a thorough understanding of the demands of high-level training and how to motivate players to push their limits while minimizing injury.



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Anthony KoutoufidesCategoriesBlog Elite Lifestyle Players

The Legendary Australian Rules Footballer, Anthony Koutoufides

Anthony Koutoufides rose to incredible prominence while playing for the Carlton Football Club. He is regarded by fans and pundits alike as one of the most potent and finest players of all time, owing to the versatility that allowed him to play every position. Koutoufides was in a class on his own, so much so that he was frequently called the prototype of the modern footballer.

Apart from his sporting greatness, Koutoufides has also made a name for himself, becoming an Australian celebrity and making several appearances on television shows. His most notable stints were in the Australian television series “Gladiators” where he played the character “Kouta,” and Australia’s version of “Dancing with the Stars,” which he won in 2006.

Playing Career

Koutoufides joined Carlton in 1990 after being recruited from Lalor. He played 50 games in the reserve squad, where he was named the best and fairest player in the league in 1991. In 1992, he began his AFL career with the Carlton FC. He rapidly proved himself to be one of the most dynamic and athletic players ever to play the sport. With a solid mark, a beautiful kick, and a hard-running style, the former state under-16 high jump champion, who excelled in the 110m hurdles and the discus, decided to transfer from track and field athletics to Australian rules football.

Throughout the early to mid-1990s, Koutoufides’ prominence rose, and by 1995, he had distinguished himself as a dominant player in the game. Highly regarded for his powerful mark and his extraordinary one-handed proficiency at stoppages, Koutoufides was more skilled than any other player in the league at plucking the ball up off the ground with one hand and then swinging that arm over opponents to set up clearing handpasses than any other player in the league. He was a member of Carlton’s 1995 premiership team and was named to the All-Australian team.

Koutoufides reached the pinnacle of his career in 2000, his most remarkable season. He appeared in 20 games, averaged 26 disposals, more than six marks, and almost two goals per game. In Round 8, he had a career-high 39 disposals against Sydney. He was the clear frontrunner for the Brownlow Medal before suffering a knee injury (torn posterior cruciate ligament) in front of 91,000 fans in Round 20 against Essendon. 

He was the clear frontrunner for the Brownlow Medal before suffering a knee injury (torn posterior cruciate ligament) in front of 91,000 fans in Round 20 against Essendon.  He’d also miss out on Carlton’s best and fairest, which Brett Ratten and Scott Camporeale. Still, he’d win the highly regarded AFLPA MVP Award (now known as the Leigh Matthews Trophy) and was named to the All-Australian team for the second time. His knee injury, though, would keep him out of the International Rules series.

Koutoufides’ recovered from his knee injury before the start of the 2001 season. He went on to earn his first club best and fairest award. However, he suffered another knee injury in the semi-final versus Richmond, this time a severe ruptured anterior cruciate ligament (ACL). He didn’t play again until Round 15 in 2002, and he only played three games that year, all while wearing a custom-made brace. For the next few years, Koutoufides’ jumping ability was significantly undermined. 

Koutoufides was named captain of the squad in 2004 after Andrew McKay retired, a role he retained until 2006. Koutoufides won his second best and fairest award as captain in 2005. He was once again a major component in Carlton’s midfield. 

Retirement From Illustrious Career

On July 31, 2007, Koutoufides announced his departure from AFL football. The choice was reached after a hip injury he sustained against St Kilda in Round 17 of 2007 was more severe than initially thought. Before the match against Collingwood in Round 18, 2007, he received a lap of honor and a standing ovation from the Carlton players and spectators. Koutoufides is Carlton’s all-time leading scorer with 278 games played. 

Koutoufides was a member of the century’s Italian and Greek teams, the latter of which he was nominated vice-captain. He is a Carlton Football Club life member. He is also a life member of the AFL, participating in 305 games (278 regular-season games, 26 pre-season games, and 1 State of Origin game). He was admitted to the Australian Football Hall of Fame in 2014.

Greatest Performances

Two particularly notable performances stand out in Koutoufides’ career. Koutoufides controlled the wing against West Coast in Round 5 of 1996 at Optus Oval. He had a career-high 18 marks, including the game-saving mark that kept the Blues in front by one point. For the Optus Oval farewell, it was entered into the “Memorable Moments” category. 

The second unforgettable performance of Koutoufides was his final quarter in the 1999 preliminary final against Essendon. Koutoufides went into the middle in the fourth quarter, drifting forward and back to finish with ten kicks and six marks, four clearances, three rebounds, and two goals, enabling the Blues to rally from an 11-point deficit to upset the heavily-favored Bombers by one point. Stephen Kernahan, a club icon (and later president), called the performance “the greatest quarter of football ever played.”


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AFL Draft Combine PreparationCategoriesBlog Training Program

AFL Draft Combine Preparation

The AFL Draft Combine Preparation is the last hurdle in the AFL Draft process. It tests a player’s athletic ability and mental strength, and flexibility as he adapts to different training drills with varying intensities within a short timeframe. The on-field examination is one aspect of preparation for the event; players must also consider preparing for the psychological rigors of competing against the best players in their age group, both physically and psychologically.

What is the AFL Combine?

In about October each year, the AFL conducts a draft combine. At the Combine, prospective AFL players are put through a battery of fitness, physical and psychomotor tests under the eye of clubs looking for the next champion player. With these tests, their strength training, conditioning training, and athletic training are put to good use as they showcase their skills and athleticism to the different scouts, coaches, and managers.

The AFL Draft Combine has been held at various locations since 1994. The testing was moved from Waverley Park in Sydney, where they started until 1999 when it moved over near Canberra’s Australian Institute of Sport (AIS). In 2011, the Combine was moved to Etihad Stadium in Melbourne.  One thing that changed throughout the staging of the Combine was psychological tests; these weren’t added into things till 1997. Each year the Draft Combine is held in the week following the AFL Grand Final.

Who Runs the AFL Combine?

The fitness testing is overseen by several trainers (physiotherapists, strength and conditioning experts) invited from various sports such as rowing or cycling and Australian rugby representatives to ensure that all bases are covered. The testing is not just the physical side but also mental, with tests involving problem-solving under pressure.

Who are Eligible to Participate in the AFL Draft Combine?

The AFL Draft Combine is open to any draft-eligible player. A player can be invited by one of the eighteen AFL clubs or can nominate themselves. Invites are based on the player’s results in either their state/territory championships or through private testing.

So what does it take to get selected? According to Mark Evans, former AFL Player Manager and current General Manager of the Hawthorn Football Club, “There’s no perfect system, but there are a lot of factors that come into the contract. Proximity to the club might be one factor.” 

A player must get at least five nominations from AFL clubs to be considered for the AFL Draft Combine. AFL recruitment managers are slated to give a list of 70 players from the draft pool to be screened at the National Combine before the event. 

A total of 100 people are invited to the draft combine. Draft hopefuls who do not obtain sufficient recommendations for the national Combine but earn three or four nominations can attend their state screening. Players who are not selected for the national Combine may be invited to a state-based combine, where they will undergo comparative testing.

How to Prepare for the AFL Combine?

The most prominent hurdle players have to overcome is not only their fitness but also their mental strength. They want to persevere and show just how committed you are during the process. Players must be able to sustain a high level of performance both physically and mentally while adapting quickly to different situations. Players must sprint, run and jump for their clubs in the lead-up to the AFL National Combine.

AFL players must maintain a year-round athletic development calendar, which usually includes AFL strength and conditioning programs at least three times a week. Tight controls need to be placed on diet and sleeping habits. One club is said to have their draftees come in for a lift on Mondays, Wednesdays, and Fridays as well as AFL resistance training while they are playing their football. At the end of the season, players participate in specialized testing at the Australian Institute of Sport (AIS) and, when in AFL periodization, will remain part of an athletic group to ensure that proper fitness levels are maintained during off-season breaks.

Prior to the AFL National Draft Combine, players are required to undergo team interviews, medical examinations, and psychological testing. The club medical assessments include MRIs of the knee, shoulder, and wrist joints and a discussion of any injuries suffered during their playing career.

What Tests are Done in the AFL Draft Combine?

During draft camps and physical testing, sports scientists will run aerobic fitness tests similar to a beep test. Players will need to run 20 meters at a solid speed at a line marked on the ground, with each attempt separated by a recovery period. They will then be asked to run back the distance before returning to the start for another go, continuing until they can no longer keep up with the required pace. This is not simple and is designed to test the athletes fitness.

They will also participate in a variety of agility and sprinting drills, which will test their lower body strength and mobility. Players must show that they are capable of speed bursts when running at top speeds over distances ranging from 30 to 40 meters and ensure they can quickly change direction during the drill. The Combine’s twenty-meter sprint, which is designed to measure acceleration and speed, will test short-term explosive power. This involves running as fast as possible over a distance of 20 meters. 

The club’s medical team will also conduct vision tests and psychological testing with various personal interviews during the process. Clubs will usually take into consideration how a player communicates and conducts themselves during these interviews.

Other tests will include a beep test, a 2-kilometer time trial run,  which measures aerobic capacity.

What is particularly challenging this year is the Melbourne based athletes due to Covid restrictions will have to complete the test on their own tracking their efforts via the strava app.

To work with a Prepare Like a Pro coach to help you prepare for a combine test for your draft year fill out the contact page and Jack will get in contact with you soon.


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Jess Spendlove in Prepare Like A ProCategoriesBlog

Understanding Diet & Nutrition with Jess Spendlove

Jess Spendlove is an Advanced Sports Dietitian and Accredited Practising Dietitian based in Sydney, New South Wales, Australia. She is also one of the co-owners of Health & Performance Collective—a nutrition consultancy business that helps individuals, sports teams and corporates live and perform at their best.

For Spendlove, it’s all about assisting driven individuals in living, feeling, and performing to their full potential. She has a strong interest in engaging with highly driven individuals from a variety of backgrounds, including professional sports and business.

 Lofty Reputation as One of the Best in Her Field

Due to her work with a number of high-profile sports teams and private clientele, Spendlove has gained a lofty reputation for being one of Australia’s most regarded and sought-after Dietitians. Among her current clients are the AFL’s Greater Western Sydney Giants, Netball’s Greater Western Sydney Giants, A-Western League’s Sydney Wanderers, NBA’s Sydney Kings, NRL’s Cronulla Sharks, and the Rugby Championship’s NSW Waratahs. She also works with foreign athletes and corporate executives around the world.

Spendlove has extensive experience working in professional sports, with over 30 seasons under her belt. Specifically, Jess works with professional athletes to develop performance nutrition plans, build connections, and alter eating habits in order to help them live better and perform at their very best.

Sport as a Key Component.

Spendlove believes that sport is a key component to any healthy lifestyle, but she also wants athletes and non-athletes alike to make sure they’re eating well. Athlete or not—everyone needs food for life as much of their body’s cells are made up of organic molecules found in our diets. She works closely with adolescents who oftentimes have trouble feeding themselves after practice because it can be difficult if there isn’t enough time left over from schoolwork.

In the last nine years, Spendlove built best practice systems and processes that optimize the productivity and fitness of the athletes she works with various sports and with different budgets and service capacities. In addition to her clinical expertise, Spendlove has a wide network, a strategic mindset, and a willingness to think beyond the box.

Outside the Sporting Field

Outside of her work in high-performance sport, Jess consults with motivated individuals and corporations to help them improve their health and performance on the sporting field, in the boardroom, and in everyday life. 

Working one-on-one with CEOs is one of her favorite things to do, and she provides a wide range of customized nutrition services across the company to maximize employee productivity, health, and well-being. Food, mood and mental health is a particular area of interest at the moment.

Spendlove is passionate about working with food brands that not only care deeply for their customers’ health but also understand the importance of a delicious product. She finds herself most frequently in this position as an entrepreneur who wants to help others find joy through healthy living habits.

She is on a mission to help as many people live their best lives. She feels that most don’t know how good they can feel, and she’s developed easy-to-implement strategies for them with cost-effective products that will make them more confident in themselves.

Spendlove has a passion for nutrition that shines through in her work, from writing articles to appearing on TV in shows like “The Biggest Loser Transformed.” Recently, she was awarded the ‘Emerging Media Presence’ award by Sports Dietitians Australia.

Solid Foundation

Spendlove has an impressive background in the food and nutrition industry. She earned her Masters of Nutrition from Sydney University, as well as a Bachelor’s degree in Nutrition from the University of Wollongong! She has also published peer-reviewed journals and has contributed to various publications.

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PLP Blog Concussion InjuriesCategoriesBlog

Everything You Need to Know About Concussion Injuries

A concussion injury occurs when a person’s brain moves rapidly in the skull, which causes pressure on the thinking part of the brain. This type of brain injury can result from a forceful blow to the head, such as a tackle or being hit by an object. Concussions are most likely to occur in contact sports like Australian rules football.

Concussion symptoms can be physical, psychological, or both. Physical signs of concussion include headaches and dizziness, while psychological effects include confusion and difficulty thinking straight. Serious concussions may cause unconsciousness and loss of memory. Concussions are a form of mild traumatic brain injury (mTBI).

What is a Concussion Injury?

Concussion injuries occur when force is applied to the head without causing a skull fracture. There are different grades of concussion injury:

1) Concussion with loss of consciousness: The individual is knocked unconscious.

Post Concussion Syndrome

This syndrome occurs after head injuries and includes persistent headaches, difficulty focusing or concentrating, dizziness and fatigue.

Second Impact Syndrome

This disorder can happen when a head injury victim has not fully recovered from an earlier injury and sustained further head trauma. This can be extremely serious and may result in death or paralysis.

2) Concussion without loss of consciousness: The individual has not lost consciousness, but there are symptoms similar to concussion with loss of consciousness. 

3) Mild Traumatic Brain Injury (MTBI)

This includes headaches, dizziness, and confusion. It is not considered to be serious but can cause long-term consequences.

Second Impact Syndrome

This disorder can happen when a head injury victim has not fully recovered from an earlier injury and sustained further head trauma. This can be extremely serious and may result in death or paralysis

4) Concussion with minor symptoms: The individual experiences brief headaches and dizziness.

Second Impact Syndrome

This disorder can happen when a head injury victim has not fully recovered from an earlier injury and sustained further head trauma. This can be extremely serious and may result in death or paralysis.

What are the Symptoms of a Concussion Injury?

A concussion injury is a mild traumatic brain injury caused by a blow to the head or other force resulting in the shaking of the brain within the skull. Most individuals fully recover with proper treatment and rest. However, some symptoms require additional medical attention.

The initial symptoms may include prolonged headache, nausea, vomiting, imbalance, or a feeling of pressure in the head. Additional symptoms may include: 

  •     Short-term memory loss.
  •     Sensitivity to light and sound.
  •     Drowsiness.
  •     Slurred speech.
  •     Inability to focus on more than one task at a time.
  •     Increased irritability or aggression.

Many individuals experience these common concussion symptoms only a few hours after suffering from an injury; however, symptoms may take days or weeks to appear. It is important to note that these concussion symptoms do not always immediately appear after the injury; however, it should be pointed out if an individual is experiencing any of these symptoms for a prolonged period following the head injury.

Some individuals experience symptoms years after a head injury suggesting that the brain has not fully healed. It is important to note that any behavior change, worsening of symptoms, or a doctor should evaluate new symptom onset as these may suggest poor healing and potential neurological damage. 

Treatment of a Concussion Injury

When you have a concussion, it is crucial to get treatment. Treatment can help your body recover faster and prevent further problems. Follow these steps for rehab:

Take it easy

If you feel dizzy or lightheaded, stop what you are doing and rest until you feel better. This goes for any physical activity – even walking. Resting will give your brain the chance to recover and heal. If you get dizzy again, stop and rest.

Get Help From Others

Don’t try to do everything alone when you have a concussion injury. It is essential to let others help or check on you. You can ask friends or family members for help with things like housework or personal care. Tell a friend if you feel ill or have more symptoms.

Avoid Alcohol

Avoid alcohol and drugs, even over-the-counter medications that can make a concussion injury worse. They can also slow down brain recovery. 

Don’t Push Your Body Too Hard

Don’t let anyone push your body too much – including yourself. If you are anxious to return to work, school, or sports activities, be sure someone checks on you. Pushing yourself too hard won’t heal faster, and it could make things worse.

Get To Sleep On Time

Getting plenty of sleep will help your body heal. Make sure to go to bed early enough that you don’t have trouble waking up in the morning so that you can get a whole night’s rest.

Avoid Stress

Stress can worsen the symptoms of a concussion injury. Take it easy at home, work, and school. If you are having trouble relaxing, try listening to music or going for a walk. Don’t do anything that will make your brain feel more stressed.

Take Your Time Recovering

It’s essential to give your body enough time to heal fully. You may not feel like yourself for a while, and that’s OK. Follow your body’s timetable for recovery, even if others around you want you back. Recovery can take longer than expected, particularly if you have had more than one concussion injury in the past.

It is also important not to get too active too soon. When you feel better, start with light exercise like walking and avoid doing anything that makes your head pound or gives you a headache.

Skipping Rehab

For most people with a concussion injury, returning to work, school, or sports is possible if they wait long enough for their bodies to heal and do rehab exercises. They will all need some rehabilitation training program to help them get better. Rehab can be very helpful, even if you don’t feel like doing it. If you stop your rehab early or skip many days, it could hurt your recovery and prevent you from getting back to normal activities.

Different Types of Rehab 

There are several kinds of treatments that will help with concussion injuries. One of them is rest.

Physical Therapy

This type of rehab uses exercises, massage, stretching, and other types of movement to help your body recover from a concussion injury. An AFL strength and conditioning coach can work with you on these activities and help develop a personalized program that fits your needs. There may be specific exercises about balance or strength that you need to do to help your body fully recover. 

Physical therapy exercises can be done at home or in a clinic and don’t take long each day. Because exercise helps the body repair itself, it is vital to collaborate with a strength and conditioning coach Melbourne has for rehab exercises.

Other Types of Rehab:

Other types of rehab can also help your body recover from a concussion injury. Some people use medicine and other treatments with their strength and conditioning coach’s supervision.

Medicines and Other Treatments 

Some people may need medicine to treat headache pain or other symptoms of the concussion injury. Always check with your doctor before taking any new medication.

You can usually return to normal activities like work, sports, or school if you give your brain enough time to heal fully. This may take several weeks or months. It is important not to rush your strength and conditioning coach Melbourne has for recovery. This could make symptoms last longer than they should or even cause another concussion, followed by a much longer recovery.

If you have symptoms it’s important to seek medical advice from a sports doctor. Prepare Like A Pro recommends rest, and if you have had many headaches since the concussion injury, take time off from work or school to recover.


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Sam Newman Prepare Like A ProCategoriesBlog Sam Newman

Sam Newman – The King of Footy Shows & Street Talks

Sam Newman is a former Australian rules footballer who played for the Geelong Football Club in the Victorian Football League (VFL). 

Newman, nicknamed “Sam,” was a prodigiously talented ruckman that took over for Graham “Polly” Farmer at Geelong. He was an outstanding ruckman, just as Farmer was, and he used his body to get the best stance in ruck contests. Newman was also a master of creative handball, much like Farmer. In 1964, he made his VFL debut at the age of 22 and four years later, despite suffering a severe kidney injury the previous year. In 1969, he was selected to the All Australian team after the Adelaide carnival.

He went from ruck to center half-forward late in his career after persistent ankle injuries plagued him. He hung up his boots in 1980 after 300 VFL games and 110 goals. His playing days, which have been both popular and controversial at times, speaks for themselves. In 17 seasons, all with the Geelong Football Club, he was selected eight times to represent Victoria in state of origin competition and was named an All-Australian.

Newman’s career highlights include being a two-time recipient of the Carji Greeves Medal and a two-time winner of the National Football Carnival Championship. He was also inducted into both the Geelong Hall of Fame and the Australian Football Hall of Fame.

After his retirement, Newman became a well-known and frequently contentious media personality, making his debut as a television football pundit on World of Sport before moving to the Footy Show. ‘Sam’ Newman was chosen for the Geelong team of the twentieth century in 2001.

 Newman’s Career

Newman made his senior debut against Fitzroy at Brunswick Street Oval in Round 3 of the 1964 VFL season, following five appearances for Geelong’s reserves team at the end of the 1963 season. After suffering a serious injury in the first semifinal against Collingwood in 1967, Newman was forced to undergo surgery to have a portion of his kidney removed. During the 1969 season, he was also named to the All-Australian team. 

Newman’s final season as a VFL footballer was in 1980. In the fourth round of the AFL season against North Melbourne at Arden Street Oval, Newman kicked five goals while playing as a center half-forward, with four of those goals coming in the final quarter to help his team to a convincing 37-point victory. After the game, Geelong coach Bill Goggin had this to say about his former teammate: “He is a tremendous source of inspiration for the players. They have told me that just having him out there with them provides a boost to everyone’s morale.” 

In the Round 20 match against Collingwood at Kardinia Park, Newman became the 300th senior VFL player.  Even though he had a quiet game, the Cats commemorated the occasion with an 18-point victory.

Post Career

Following his retirement in 1981, Newman worked as a sports commentator for radio station 3AW before joining Channel Seven’s World of Sport program. He stayed for seven years before retiring again. His most prominent and criticized role is being the co-host of Channel Nine’s award-winning The Footy Show, which has garnered widespread praise and scorn. His shenanigans are nothing short of legendary, and he will be remembered for them forever.

His most controversial incidents on The Footy Show include:

  • The use of blackface to imitate iconic Indigenous AFL footballer Nicky Winmar in 1999, after Winmar failed to appear for a scheduled appearance on the program.
  • Shane Crawford yanked his trousers down live on-air in 2001, in front of a studio audience.
  • During an appearance on The Footy Show, Newman surprised David Schwarz by slapping him in the face with a pie, to which Schwarz responded by shoving Newman to the ground.
  • In 2008, in response to how journalist Caroline Wilson was dressed on Footy Classified, a lingerie-clad mannequin with Wilson’s face attached to it was groped. Following the incident, the Nine Network suspended Newman’s contract.
  • After five female directors of AFL clubs made complaints about Newman’s mannequin comedy routine, Newman labeled them as “liars and hypocrites,” prompting one of those directors, Susan Alberti, to file a $220,000 lawsuit against the network

Despite the fact that George Floyd died due to police brutality, Newman stated in a podcast that Floyd had an extensive criminal record and thus was a “piece of sh*t.” Not long after, Newman reached a mutually acceptable agreement with the Nine Network to resign from the network in June 2020.

As well as providing ruck coaching to several AFL players, Newman has previously worked as an assistant ruck coach for the Melbourne Football Club. He has also offered ruck coaching to many AFL players including my father Glenn McLean.

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Sarah PerkinsCategoriesBlog Players PLP Podcast

Sarah Perkins – Goal Kicking Machine!

Sarah Perkins signed on to play for the Adelaide Crows as a free agent for the first AFL Women’s (AFLW) season after being passed over by clubs in her home state of Victoria at the first AFLW draft. Perkins, a powerful full-forward with a powerful kick, leaped at the chance to go to Adelaide and made her debut in round one of the 2017 season. She was Adelaide’s top goalkicker in their first premiership season, scoring 11 goals and earning All-Australian honors. 

After 17 games with the Crows in 2020, Perkins went to Melbourne and, subsequently, to Gold Coast for the 2021 season.

Early Life

Perkins was born in Melbourne and grew up playing netball and soccer before switching to Australian rules football. Despite growing up near her brother Simon’s football club, Perkins never considered playing football. Simon and his buddies made Perkins their soccer goalkeeper, according to her mother, Sandy. “They’d constantly piff the ball at her, but she was never terrified. When they’d kick the ball at her, I’d cringe.”

Sandy was cautious when Perkins asked if she could play football when she was 16, despite her bravery and extraordinary abilities. Sandy admits, “I felt a little nauseous inside.” “I was concerned about stuff like heavy knocks and such.” Perkins enlisted club leaders and current AFLW players Meg Hutchins and Lou Wotton to help Sandy cross the finish line. After watching her play, she concluded, “Sarah can look after herself!”

Perkins slipped a disc in her hip when she was 13 and was advised she would never be able to play contact sports again. “It was a bit tough. I gave away soccer and just focused on netball.”

Her soccer coach predicted that she would never make it as a football player, and he was nearly correct. Perkins almost took the path that many young people who find it challenging to balance adult schedules with weekly sporting commitments take, despite a brilliant junior representative career wherein she won three National U18 Championships. Perkins almost gave the game away when she faced a more difficult senior league and lacked confidence in herself.

Even though she was limping through life as a player, the chance to instruct the AFL Victoria’s Youth Girls Academy kept her in the game.

“At the time, I probably wasn’t enjoying my senior football, but I still loved footy. I thought that I had a lot to bring, so I thought if I could go back and help some junior girls to feel welcome, teach them some of my knowledge and pass it on to them. I thought they’d have more of a chance of playing AFL footy than I would, so if I could pass my knowledge on to them and see them do well, that’s what made it important to me.”

In 2014, a new club coach arrived with a Ph.D. in strength and conditioning and strong confidence in Perkins. Perkins placed third in the 2016 VFL goal kicking competition, with 52 goals, behind only AFLW stars Moana Hope and Katie Brennan. A forward-line role in the VFL Team of the Year followed, and Perkins’ drafting appeared to be a foregone conclusion.

Her Incredible Weight Loss Journey

Perkins doesn’t like to talk about the period of her life when she wasn’t at her best, but she does admit to not eating well and being miserable. Football helped her get in shape, albeit it wasn’t the only reason. Perkins remarked, “I wasn’t that fit a few years ago, but football gave me the motivation to change my lifestyle and start eating the appropriate food.”

Perkins discovered a newfound desire to be at the peak of her game. The possibility of a national women’s football league provided even more motivation. She got a pedometer and was easily topping 30,000 steps per day while working as a gardener. She was even more encouraged to become a top athlete after being picked to attend the AFL’s first-ever academy program for female footballers. She began training three days a week and was motivated to “improve herself.”

 “Being a girl, you work out early on that you can’t play at the top level, so, when I got the chance, I wanted to work really hard to make it happen,” she says.

She lost 30 kilos between the middle of 2015 and the end of 2016. “Ultimately, I was motivated to lose weight because of football…so I guess it saved my life; now I’m more fit, healthy, and happy in my own skin,” she reveals.

Her Disappointment on Draft Day

When the first AFL women’s league was established at the end of 2016, Perkins’ wishes came true. She was eligible for the draft day but was in tears at its end, having been passed over by Victorian clubs due to her apparent lack of size and mobility. Adelaide Coach Rebecca Goddard immediately greeted Perkins and demanded that she be signed before boarding her flight home.

“I was pretty strong on free agency, that unless someone who was absolutely outstanding from Victoria didn’t get picked up, I was going to take the next best in South Australia or Northern Territory. When she didn’t get picked up, I thought straight away we’ve got to have a look at this,” Goddard said.

Goddard, who had lost 37 kilograms to become the first female field umpire, recognized a part of herself in Perkins and summoned the young woman to board just as Perkins was boarding the plane to return to Victoria.

Perkins, who had never lived anywhere else, immediately packed her belongings and went from Victoria to South Australia to begin a new life and pursue her football ambition. The Adelaide Crows went on to win the AFL women’s league’s first-ever premiership.

“How I felt when we won the premiership is probably one of the toughest questions I’ll ever be asked because it’s not something you can easily describe. It was the best day of my life,” Perkins says. 

So, despite the difficulties, why has Perkins persevered? Simply said, she is a huge fan of the game.

“I think it’s just inclusive. You don’t have to be a size 6 to play football. You can be whatever size you want to be really. You can be whatever age. You can be whatever diversity, sexuality. It’s a safe place, and it’s an inclusive environment.” Perkins said. “Anywhere that I’ve played it’s been a family. It’s just like being at home with mum”


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Meg HutchinsCategoriesBlog Coaches High Performance

Meg Hutchins – The Melbourne Female Footy Legend!

From the game of footy to the game of waves, Meg found her way back to Australian Football League (AFLW). Thanks to her non-stop playing footy. Her passion for sports started in her early teens when she had to play with her older brothers while being the water girl at the same time.

Her hard work and bravery were fundamental to her ascend as AFLW. Even this well-renowned player asks herself what has got into her making it from her small girl football dream towards her real-life occupation.

Patience and training were something she depended on. She never failed to discipline herself. Reaching 250 football games she definitely got what she deserved.

A Childhood Fantasy

Meg’s Football dreams started back when she was a kid. She practiced her skills out in their backyard. A young girl with big goals, the goal was to play for Collingwood. So much for a childhood fantasy coming into reality, she finally joined the Collingwood Football Club as the priority pick sometime in August 2016. The Magpies officially welcomed the brave footballer straight off as their playing operations manager.

Knowing her story of falling and eventually rising higher is worth a Sports Page casting. An Australian feat to succeed in Women’s Football has seen years of coaching, training, and winning. Her impressive career in Sports has reached the headlines as she was looked forward to during AFLW’s annual decorated seasons. She founded the idea of making dreams a reality and starting young is the key.

The struggle to move forward with her childhood fantasy was not as easy as that of a straight line. When she was left with no other option, she joined other sports like hockey and basketball. She even landed a seat as a famous rower of an 8-crew Victorian boat vying for the Australian championships. She just didn’t give up on her ambition. As destined to have it one way or another, she got her big break.

For The Wins

Meg Hutchins had her share of losses. The debut game she was picked for against rivals Carlton Blues. Her prior experience as a defender of her original team, the Eastern Devils of the Victorian Women Football League (VWFL) was tied to her role as co-captain. It was around this time when she was awarded the most coveted Helen Lambert Medal for being the best and the fairest player of the season. She was a 6-time All-Australian awardee and that speaks of how much she shines in her game.

This woman of grit, an athlete with a wide range of competitive experiences, won the VWFL Best First-Year Player for the year 2003. She was a goalkicker from 2005 up until 2008. She officially played her first AFLW season, the year of 2017. She signed with the same team the following year, 2018. She was not listed by Collingwood for the year 2019 as she expressed intent to retire the year before that. The resilience of an amazing woman made her mark. Soon after, she joined the Hawthorn Hawks in the VFLW league. 

A player by heart, every team she played with had only good things to say about her. She is a winner, not just in any game she plays, but by her attitude. She was a real defender who speaks well of the management, of the club owner, of the co-players she happens to work or play with. And that is the one thing that no other sports personality can beat. Coping up with trials and standing strong after a fallback is just sweet icing to her good deeds.

The world stage 

She crossed the AFL towards the international level as she played for her team against Ireland back in 2006. This 39-year-old goalkicker has helped Collingwood’s team and has contributed so much towards the development of the game. She was very vocal about her humility and gratitude towards the teams she played with.

Many have witnessed how she overworked in coaching and managing just as she played alongside her team members. This is something worthy of sharing with every aspiring athlete who is on the lookout to land a part of the most sought-after Women’s Football teams. 

Meg is a football veteran who will forever be remembered in the world of Women’s Football. Her inspirational story of overcoming challenges, and being a leader who faces any challenge head-on especially when on the field will definitely inspire others.

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