Stars align for the Cats

Jimmy Bartel is set to resume full training as he continues to make excellent progress from off-season surgery.l Picture: Michael Klein Source: Herald Sun

James Kelly has impressed the Geelong camp since surgery. Picture: Wayne Ludbey Source: Herald Sun

KEY Geelong stars Jimmy Bartel, James Kelly and Josh Caddy are set to resume full training after making encouraging progress from off-season surgery.

Assistant coach James Rahilly said yesterday the trio had recovered strongly after injury-enforced layoffs.

The injury news came as a near-full Geelong list battled it out with North Melbourne in a scratch match behind closed doors at Simonds Stadium yesterday.

Former Roo Hamish McIntosh was one of few to miss the interclub match arranged by the clubs' coaches, brothers Chris and Brad Scott.

McIntosh is recovering from knee surgery.

Bartel (foot), Kelly (hip) and Caddy (shoulder) were restricted to laps and light drills in a half-hour warm-up at the nearby St Mary's Oval, but all played in a short, sharp match at Simonds Stadium against a North Melbourne side that featured star forward Drew Petrie.

Rahilly said he was pleased with the trio's progress.

"Jimmy's travelling pretty well. He's starting to train and do a few sessions," Rahilly said.

"I'm not sure when he'll be doing a full session, but it won't be too far away.

"James Kelly is pretty much up to full training as well, so they're going along very well."

Gold Coast recruit Caddy has handled full-contact sessions and is close to joining the main group, while McIntosh remains on a restricted training program.

"I can't see him being too far away," Rahilly said. "He's a little bit slower than the others, but he'll be back in full training soon as well.

"He's still doing a lot, but when he joins the match-simulation drills will be up to the docs and physio. He's on the track completing drills and doing some one-on-one stuff, so I wouldn't think he'd be too far away at all."

Rahilly said the scratch match with the Roos was low-key.

"We only did a couple of drills with them. It only went for 15-20 minutes max and then we completed our training," Rahilly said.

"The main reason (for the scratch match) is they don't have a ground and wanted to come down to use our ground.

"It's something we've done to help out other sides and have a bit of combative training. It was nothing too silly.

"There was no real tackling to ground or ridiculous spoiling. We had a match-simulation drill, but it wasn't very long.

"We worked the ball down one end, our defenders had a go, their defenders had a go, and then the forwards.

"It was a test for where we're at and where they're at, but the bulk of our session was done on our own."

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Part II: 2013 fixture preview

Bulldogs star Adam Cooney will play against good mate Brian Lake in Round 17. Picture: Norm Oorloff Source: Herald Sun

North Melbourne will be looking to limit Lance Franklin's influence when the two sides meet in 2013. Picture: Tim Carrafa Source: Herald Sun

THE Hawks twice or the Giants twice? Two trips to Perth or an array of Friday night blockbusters? Six-day breaks or a lengthy spell? These are the quirks that can define a club's season and the careers of coaches and players alike.

Over the next few days SuperFooty will bring you a comprehensive guide to the fixtures of all 18 clubs.

Today we look at Sydney, West Coast and Western Bulldogs.

Over the past few days we've looked at Adelaide, Brisbane, Collingwood, Carlton, Essendon, Fremantle, Geelong, Gold Coast and Greater Western Sydney.

HAWTHORN:

EASY GAMES:
The Hawks face GWS, Gold Coast and Melbourne – the bottom three sides from 2012 – leading into their bye. That shapes as a soft month they can use to build percentage. They also travel to hostile interstate venues on just four occasions.

CRUNCH GAMES:
The two clashes with Geelong will be pivotal. Shane Crawford wrote on the verge of last year's Easter Monday clash that if the Hawks couldn't topple the Cats then they wouldn't for the year. He was dead right, and they need to leap this rising mental hurdle in Round 1. The Round 7 Grand Final rematch against Sydney at the MCG could also be a testing match crucial to the Hawks' mental belief.

TOUGH GAMES:
An absolute horror start to the season. The Hawks face all 2012 finalists in the first seven rounds, which includes trips to face Adelaide at AAMI Stadium, West Coast in Perth and concludes with the Grand Final rematch. A nightmare start – but if they can escape with a positive win-loss ratio they'll be well on the way to the top four again.

ONE WITH ADDED SPICE:
Hawthorn's opening two months is littered with blockbusters, but you can't go past the Grand Final rematch. The Hawks must be looking for another crack at the Swans and while it might not be September, it shapes as a pivotal game given Alastair Clarkson's draw early. The match against Collingwood in Round 3 will be huge, too, and gives the Hawks the chance to square-off with Clinton Young after he defected to the Westpac Centre.

SUMMARY:
Hawthorn was disappointed the AFL did not fulfil its request to host seven matches at the MCG, while the opening two months loom as a major danger. But, that means the middle chunk of the season is extremely friendly. A SuperFooty poll recently revealed readers think Hawthorn has the toughest fixture – and by some margin.

OPENING MONTH:
Round 1 v Geelong (MCG)
Round 2 v West Coast (PS)
Round 3 v Collingwood (MCG)
Round 4 v Fremantle (AS)

Follow Sam Landsberger on Twitter @SamLandsberger

MELBOURNE:

EASY GAMES:
The Dees have a mortgage on the MCG for most the season. In the first 15 rounds, they play just two games away from the home of footy – both interstate trips. Home bouts against Port Adelaide, GWS and Gold Coast in the first seven weeks presents an opportunity for the new-look Dees to create the winning culture Mark Neeld is desperate to implement.

CRUNCH GAMES:
The Round 2 match against Essendon should be interesting. The Dees have the wood over the Bombers and would love that streak to continue. The two games against the Dogs in the back half of the season will also be telling with both clubs in a similar bracket.

TOUGH GAMES:
The three-week stretch of Fremantle away, Hawthorn and Collingwood will test the Demons' improvement. Games against Adelaide away and Geelong in Geelong will also be tough to compete in.

ONE WITH ADDED SPICE:
As if Queen's Birthday wasn't a big enough duel for the Dees, they now to go show off star recruit Chris Dawes against his old Magpie premiership teammates. Added to that Mark Neeld's former stint at the Pies and it shapes as a juicy contest.

SUMMARY:
Only three six-day breaks is a win, as is playing fellow bottom-four sides GWS, Suns and Dogs twice each. But the Dees missed out on Friday night action and must play a home game at Etihad Stadium, against their request.

OPENING MONTH:
Round 1 v Port Adelaide (MCG)
Round 2 v Essendon (MCG)
Round 3 v West Coast (MCG)
Round 4 v GWS (MCG)

NORTH MELBOURNE:

EASY GAMES:
Not many. The Roos don't play any of the bottom-four sides twice, but a run of five-straight games again non-finalists from Rounds 14-18 should give a platform to launch a run at September.

CRUNCH GAMES:
The opening five weeks could set up North Melbourne's year. The Roos face Collingwood, Geelong, Sydney in Tasmania, Brisbane and Hawthorn and will be desperate to walk out with a few of wins. They will also be without Brent Harvey for the first six weeks, adding to the early challenges.

TOUGH GAMES:
Plenty. Two trips to Perth and return bouts against Hawthorn, Adelaide Collingwood and Geelong. Eight six-day breaks to boot makes it a hard draw on paper.

ONE WITH ADDED SPICE:
You suspect a few North boys wouldn't mind a crack at Carlton in Round 17, and another look at Chris Judd after last year's chicken-wing gate. The clash with West Coast in Round 8 will also be eagerly-anticipated after North Melbourne's finals capitulation last year. And the Roos' backline will hopefully be devising some new plans for the Round 5 clash with Hawthorn – and 13-goal terroriser Buddy Franklin.

SUMMARY:
A difficult draw on paper, and a mixed bag commercially. Two home Friday night games (three in total) should help boost the bottom line, but the club wasn't overly thrilled with receiving three home Sunday twilight games this season.

OPENING MONTH:
Round 1 v Collingwood (ES)
Round 2 v Geelong (ES)
Round 3 v Sydney (BA)
Round 4 v Brisbane Lions (ES)

PORT ADELAIDE

EASY GAMES:
New coach Ken Hinkley will be gifted the chance to ignite his coaching career with winnable games against Melbourne, GWS and Gold Coast inside the first month. The Power travels to Darwin to meet the Dogs and doubled-up against the two expansion sides – but, being the sole club to have suffered defeat against both new franchises, will be wary of those matches.

CRUNCH GAMES:
It has to be the home matches. Port Adelaide hosts Richmond, Brisbane Lions and Carlton at home this year and to leap forward the Power has to restores some fear in a trip to AAMI Stadium.

TOUGH GAMES:
Road trips to face Fremantle, Carlton and Geelong come with warning bells. Hinkley will be hell-bent to compete with Collingwood, Hawthorn and Sydney at home, too.

ONE WITH ADDED SPICE:
Hinkley would love to get one over his mates at Geelong in Round 9, while the next week a few Power players might be eager to atone against Will Minson and his Western Bulldogs, even if Danyle Pearce has departed. The Round 14 Port Adelaide-Collingwood duel – the two clubs John McCarthy played for – promises to include some touching moments and tributes.

SUMMARY:
A commercially strong fixture with home matches big-drawing sides Richmond, Geelong, Collingwood, Hawthorn and Carlton. The Power is also looking forward to farewelling AAMI Stadium in Round 23, where the club won 23 SANFL flags.

OPENING MONTH:
Round 1 v Melbourne (MCG)
Round 2 v GWS (AAMI)
Round 3 v Adelaide (AAMI)
Round 4 v Gold Coast (MS)

Port Adelaide Power footballers training at Montefiore Hill and then finishing at McKinnon Parade, North Adelaide. Picture: Dean Martin Source: HWT Image Library

RICHMOND

EASY GAMES:
The Tigers' trademark "easy games" are scattered throughout the season, which isn't a bad result. They open with three matches against non-finalists, giving the chance to sing the song early – something they struggled to do last season. Four of the final five games are at the MCG, with the exception a trip to Skoda Stadium to face GWS.

CRUNCH GAMES:
It starts with Round 1 against Carlton. Can the Tiges finally get some success to start the season? The month leading into Richmond's bye will also be telling – it faces Port Adelaide away, Melbourne, Essendon and the Eagles in Perth. Dare we mention the trip to Cairns to host the Gold Coast?

TOUGH GAMES:
Two trips to Perth and a clash with Sydney at the SCG hurt, but other than that it looks a friendly year for the Tigers. They also meet top-four outfits Collingwood and Hawthorn just once each. The Tigers smashed grand finalists Hawthorn and Sydney last year, can they repeat those performances in 2013?

ONE WITH ADDED SPICE:
The Blues – courtesy of a Brock McLean shank – nailed Richmond's coffin shut last season, so expect some fireworks in Round 1 for Mick Malthouse's Carlton coaching debut. The Blues have won the past nine against Richmond, while surely, SURELY it can snap the curse of Cairns and topple Gold Coast this year.

SUMMARY:
After some uncertainty owing to the MCG availability, the Tigers kept their Round 1 blockbuster against Carlton, while 13 games at the MCG will please the club and fans alike. A balanced draw with a spread out travel load presents the ideal chance for a red-hot crack at the finals.

OPENING MONTH:
Round 1 v Carlton (MCG)
Round 2 v S Kilda (MCG)
Round 3 v Western Bulldogs (ES)
Round 4 v Collingwood (MCG)

AFL. Richmond Training at Cazaly's in Cairns. Alex Rance and his team mates show the strain in the heat during sprint work. Picture: Stewart Mclean Source: HWT Image Library

ST KILDA

EASY GAMES:
The Saints should dodge a few bullets early, avoiding a 2012 finalist until Round 5. That's a nice stepping stone into the year, while a six-week midseason stretch of games against the Dogs, Roos, Eagles (home), Dees and Tigers – with a bye tossed in the middle – gives another chance to spear up the ladder.

CRUNCH GAMES:
The stakes will be high for the Anzac Day clash with Sydney in Wellington, adding to the excitement. Another two duels with former mentor Ross Lyon's Fremantle are on the cards, while the Saints face Richmond, Essendon, Carlton and the Roos a combined six times. Those matches will be pivotal with those sides clunked in the same ladder bracket as the Saints in 2012.

TOUGH GAMES:
Road trips to face Adelaide, Fremantle and Sydney will be mighty tricky, but the Saints will tackle Collingwood and Hawthorn just once each – both at their Etihad fortress.

ONE WITH ADDED SPICE:
The Brendon Goddard showdown in Round 4 will be big. It has already been hailed as a "grudge match" externally, while there will again be intrigue when the Saints meet Lyon's Dockers. You can bank on some hype when Stephen Milne and Harry O'Brien come toe-to-toe in Round 6 as well, after the goal sneak allegedly made a homophobic sledge to the Magpies defender last year.

SUMMARY:
Three Friday night games as well as the Anzac Day clash is a ripping result commercially, but not a great result for the fans. Eight times the Saints play outside of Melbourne (including Geelong), a number comparable to non-Victorian clubs. On the field it's a fairly balanced draw.

OPENING MONTH:
Round 1 v Gold Coast (MS)
Round 2 v Richmond (MCG)
Round 3 v GWS (MO)
Round 4 v Essendon (ES)

St Kilda training at Seaford. Stephen Milne enjoying being back on the ground Picture: Chris Eastman Source: HWT Image Library

SYDNEY

EASY GAMES:
No excuses for a premiership hangover early, with Sydney set to open its premiership defence against GWS and Gold Coast. The Swans don't face a top-four side until Round 7, while three of their final four games are at home ahead of September.

CRUNCH GAMES:
Duels with Adelaide away, Collingwood, Fremantle and Hawthorn in the first half of the season – without Kurt Tippett – will be telling. The Anzac Day trip to face St Kilda in Wellington will come off a five-day break, and the Saints don't mind playing the bloods.

TOUGH GAMES:
In addition to the short lead-in to Anzac Day, the Swans have six six-day breaks which could prove tricky. Geelong at Geelong late in the season looms as a challenging fixture, as does West Coast in Perth – although the Swans did triumph in the corresponding game last season. At least Tippett will be onboard for those encounters.

ONE WITH ADDED SPICE:
The Swans narrowly miss their chance to parade Kurt Tippett in front of the Adelaide backline, but his debut should still come at AAMI Stadium when Sydney meets Port Adelaide in Round 13. The eyes of the football world will be on the No. 8 Swan that day, while the Grand Final rematch with the Hawks in Round 7 will also be a huge battle. And the Hawks could enter in desperate need of a victory given their hellish start to 2013.

SUMMARY:
The Swans' bookkeepers will be pleased. The two ANZ Stadium clashes are against preliminary and Grand Final opponents in Collingwood and Hawthorn, while the premier also hosts powerhouses Geelong, Essendon, Carlton and Richmond at the SCG – including two Friday night blockbusters. Swans fans can lock in the Round 1 date against GWS as a must-see match, with Sydney set to unveil the premiership flag before the match.

OPENING MONTH:
Round 1 v GWS (ANZ)
Round 2 v Gold Coast (SCG)
Round 3 v North Melbourne (BA)
Round 4 v Geelong (SCG)

Source: HWT Image Library

WEST COAST

EASY GAMES:
The first 10 rounds presents a great opportunity for West Coast to put a mortgage on a top-four place. It plays six games at Patersons Stadiums and travels to meet stragglers Melbourne, Port Adelaide, Brisbane Lions and GWS. The Eagles also avoid the dreaded long trip to Tasmania.

CRUNCH GAMES:
It starts Round 1, when the Eagles face Fremantle in a stand-alone derby. That will be massive, while the following week West Coast hosts Hawthorn. They could be 2-0 and flying or 0-2 and in early trouble. The final three games, against Geelong, Collingwood (MCG) and Adelaide could also decide just how high the Eagles finish on the ladder.

TOUGH GAMES:
Must face the Hawks and Crows twice, while West Coast has drawn eight six-day breaks in addition to its hefty travel load. The five-game stretch after the bye – against Hawthorn (away), Essendon, Adelaide (away), Fremantle and Sydney will also examine West Coast's double-chance credentials.

ONE WITH ADDED SPICE:
The Round 1 derby – a home game for Fremantle – will be a monster clash. These sides hate each other and it'll be great for the entire football world to tune in and see it with no other matches that day.

SUMMARY:
Logistically, West Coast's fixture presents challenges. In addition to the eight six-day breaks and hefty travel load, it plays four away games at night – which makes return and recovery a tough ask. A home match the week before finals is a bonus.

OPENING MONTH:
Round 1 v Fremantle (PS)
Round 2 v Hawthorn (PS)
Round 3 v Melbourne (MCG)
Round 4 v Carlton (PS)

The West Coast Eagles are back into pre season training. pictured - Mark Nicoski Picture: Justin Benson-cooper Source: HWT Image Library

WESTERN BULLDOGS

EASY GAMES:

Not a whole lot to choose from. The Dogs face GWS, Port Adelaide and Gold Coast once each – all interstate – but have drawn the Dees twice. Brendan McCartney's side does have the chance to spark some serious optimism early with winnable duels with the Lions, Dockers and Tigers to start the season – all at Etihad.

CRUNCH GAMES:
The two showdowns with Melbourne will be big. The clubs haven't met since Round 4 last season, but both remain in the same bracket. The Dogs host five interstate clubs at Etihad Stadium and would give themselves a chance in all of those as they look to take a step forward in 2013.

TOUGH GAMES:
Road trips to face Adelaide and West Coast, as well as duels with Collingwood, Hawthorn and Geelong will prove tricky. Seven interstate trips is a lot of travel, but that does include a home game in Darwin.

ONE WITH ADDED SPICE:
Nothing which blatantly stands out, but the two battles against Melbourne in the final nine rounds will be hotly contested. The Dogs might also enjoy a crack at former star defender Brian Lake when they meet Hawthorn in Round 17.

SUMMARY:
No Friday night games and the lack of battles with fellow bottom-four clubs makes for a demanding season. Strange that Port Adelaide, which finished outside the bottom four, meets the two expansion sides twice each, but the Dogs cash in just once. But, as the Dogs said when their draw was released, it creates a sound opportunity to test their improvement against the best sides.

OPENING MONTH:
Round 1 v Brisbane Lions (ES)
Round 2 v Fremantle (ES)
Round 3 v Richmond (ES)
Round 4 v Adelaide (AAMI)

Footscray (Western Bulldogs??) training/video launch...Western Oval. Picture: Mike Keating Source: HWT Image Library

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Playing the pain game

Back to work: Richmond Tigers player Daniel Jackson and Melbourne Vixens netballer Bianca Chatfield hit the pavement after the Christmas break. Source: Herald Sun

IN the age of the professional athlete, Richmond's Daniel Jackson and Melbourne Vixens' Bianca Chatfield compare a combined 25 pre-seasons at the coalface of their respective codes. Eliza Sewell reports.

Eliza Sewell: Now, you've both done a few pre-seasons, how many in fact?

Daniel Jackson: Ten.

Bianca Chatfield: I think this is my 15th.

ES: Oh, goodness.

DJ: That hurts.

BC: And I'm still going.

DJ: It hurts the mind more than the body.

BC: I often enjoy pre-season. During the season I get sick of being on court all the time and it all being just about netball. During pre-season you have a little bit of everything. It's kind of nice to mix it up.

ES: What's a story from a pre-season that sticks in your mind?

DJ: A few years ago they told us a training camp was going to be fairly relaxed, that we could bring tennis racquets and golf clubs. We met on Monday morning, I think at 5.30am, to start this camp, I think I even brought a book to read while I was away. We were standing in the gym waiting and these special operations group police officers walked in, starting ranting and raving. We all just looked at each other. We knew exactly what we were in for, four days of brutal activity. No sleep, no food.

ES: They fooled you.

BC: We went on one where we couldn't eat or sleep for 48 hours. Or they'd give you little bits of food, but you had to stay awake the whole time. I hated life. It made us stronger as a team, though, because we hated all the staff that were on it. As a team we were like, 'We're not going to let them beat us, we're not going to show that we care'.

ES: Sometimes do you think it's more mental training than physical?

DJ: It's certainly a combination.

BC: They're on par. We've done one where they took us down the Mornington Peninsula and we went to a day spa and did things like that. We thought that was heaven but we didn't do very well that year (laughing).

ES: So how much time do you get off after your season?

BC: We have to have eight weeks off, but I probably spent two, even only a week, doing nothing and the rest of it you start building up again. I also had (foot) surgery during that time.
 

ES: So you have a break, but you don't really.

DJ: It's getting harder and harder. I had eight weeks. But it's the same thing (as Bianca). We're given a full training program. I think we got 10 to 14 days of no training after the end of the season and then it's a five-day-a-week program. We've got apps that tell us what training we have to do, we've got GPS watches that measure all of our running. You just can't come back unfit any more.

BC: That's probably the biggest battle for our sports is that they tell you to go away and have a break, but you can't possibly. So mentally you don't get to fully escape.

ES: What do you dread the most about pre-season?

DJ: The long days. It's so hard to have a balanced life when at the end of a long training day you've got no energy to do anything else.

ES: So how long would your day generally be?

DJ: This morning I was at the club at 7.20am. I should have finished at 4pm, but they wrapped me up at 3pm. So it tends to be 7.30am-4pm. People will say, 'Oh that's not too hard, I work till 6.30pm'. But they go home and they've still got energy. We get home and we sit on the couch.

BC: For me, it is (that) you know once you come back in January, if you're successful in making the Aussie team as well, you won't finish until November. You've got to look after your body to make sure you get through all that way, but also it's the mental pressures of getting selected and then gearing yourself up to make the Aussie team. You're never really 100 per cent secure in your position, which you shouldn't be, either. But that's always the tough challenge.

Bianca Chatfield

Age: 30 Height: 189cm

Professional netballer - Vixens, Australia

ANZ Championship average wage: $21,000

Education: Bachelor of Applied Science (Human Movement) and Bachelor of Education

Other interests: Runs leadership consultancy Pivot Performance with teammate Sharelle McMahon, Australian Netball Players Association delegate

Pre-season workload: Monday-Saturday, Sunday off
3 weights, 3 on-court, 2-3 conditioning (running/bike/cardio), 1-2 rehab (pilates), 1 massage

Season starts: March 25 (14 games plus finals)

ES: What do you love about pre-season?

BC: You miss your teammates over Christmas, and really I just love getting back and hanging out with everybody.

DJ: That's a good point. I like the bonding, you spend so much time together, it's like being at school together. It's nearly a little bit sadistic, but I quite like the hard work.

ES: Is there an activity that you're really good at or that you like?

DJ: The guys would hate me to say it, but they already know it, I actually enjoy running. Everyone hates running, they just want to play footy. I don't mind a tough running session.

BC: Um ...

ES: You can say 'nothing'.

BC: Yeah, I don't really know what I love so much about it.

DJ: Massage?

BC: Yeah, the massage at the end of the day.

DJ: I kill the massage, I'm good at that.

ES: Of your teammates, who lags? Or is there someone who tries to avoid a certain activity?

DJ: Jake King cannot swim. If you threw him in the pool, he would drown. We would swim 50m before he's even finished 25m, probably 100m. He pretty much dog paddles.

BC: Karyn Howarth - this is her second year at the club, it's fair to say she hates the running sessions.

ES: And who powers through? Who irks you with their enthusiasm?

BC: Maddie Brown, she's good at everything, it kind of makes you sick. She swam the Pier to Pub, she's good at running, she's an all-round powerhouse.

DJ: It's probably Alex Rance. He's a good sprinter, he's now really good at endurance running, he's a good swimmer. He can't box, but otherwise he smashes everything.

ES: What's changed this pre-season?

BC: We've got a new coach (Simone McKinnis). She's right into being on court early and building in fitness and skills together. Normally we would be doing our running and fitness and build up to being on court, but we've been on court straight away.

DJ: Over the last few years it's become a lot more footy-orientated, which probably sounds obvious. A lot of the fitness is incorporated into drills. There's a lot more match play rather than just running the Tan. You still have to run the Tan, but just not as often.

BC: Who does it the quickest?

DJ: We've gone to Princes Park now, but I have the Tan record. I told you, I like running.

ES and BC: What do you do it in?

DJ: 12.36. I couldn't do that at the moment. Now we just do 2km time-trials at Princes Park.

ES: Why did they change?

DJ: The 3.8km (Tan distance) is unrealistic for our game now, we never really run for that distance (in a game). Even 2km is a little bit irrelevant, except that it's a good gauge of where guys are at.

BC: When I first started, we would do lots of long-distance running and it's just pointless. Our court is 30m long and we need to be powerful and quick.

DJ: What testing do you do?

BC: We've been doing the Vo2 max test on the treadmill.

DJ: I don't mind that.

Daniel Jackson

Age: 26 Height: 188cm

Professional footballer - Richmond

AFL average wage for senior player: $260,000

Education: Bachelor of Commerce

Other interests: AFL Players Association board member, Big Brothers Big Sisters of Australia board member, Headspace ambassador, presenter for Step Back Think

Pre-season workload: Monday-Saturday, Sunday off
3 main football sessions,  4-5 weights, 3 skills, 4 running, 2-3 cross training (swim/bike/boxing), 2 yoga/pilates, 2-3 massage

Season starts: March 28 (22 games plus finals)

ES: What is it?

DJ: You're on a treadmill with a snorkel in your mouth and you run until you can't run any more. They keep speeding it up, and eventually when it's at a speed where you can't go any faster, they start raising the gradient until you're knackered.

ES: So how long would you last on that?

DJ: People who struggle, 10 minutes. I think the longest we had was 14 minutes.

BC: And they take your blood lactate every minute, they'll prick your finger and take the blood out.

ES: So you're animals?

BC: Yeah, you are. Sometimes you do feel like that. You get your skinfolds done, everyone's poking and prodding you.

DJ: That's the scary part, the skinfolds. We just had two weeks off and everyone tiptoes around the dietitian because we have measures we have to meet, and if you've been having too many non-green tea related drinks ...

BC: ... you're in the fat club.

DJ: Exactly.

ES: So how often do you get them checked?

BC: We're monthly.

DJ: About every fortnight.
 

ES: What is your personal motto for this season?

DJ: Train smart. When you're younger, you need to push the boundaries because that's the only way you're going to catch up to all the established players, just to do more, and if you get injured, you wear it. When you get older, it's more about getting yourself right to perform.

BC: I would definitely say train smart, too. But also just to love it. You don't know how much longer you can play for, and I just really want to take in every moment that I've still got playing.

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Fledgling Crows stretch their wings

Adelaide Crows youngsters Sam Siggins, Brad Crouch and Rory Atkins. Picture: Sarah Reed Source: The Advertiser

ADELAIDE expects a number of its young guns to stake a claim for senior action this season after returning from a development camp that highlighted the maturity of its first and second-year players.

Luke Brown and Sam Kerridge are expected to push hard for regular berths after earning debuts in their rookie seasons last year, while Brad Crouch leads a host of untested players looking to make gains.

"Everyone wants to talk about Crouchy but there are a number of guys training well and any number of them could put their hands up and play a game here or there," Crows leadership development manager Paddy Steinfort said.

"I wouldn't be surprised if there was a second or a third- year (player) who pushed up to become a regular contributor," he said.

Adelaide took 13 of its first and second-year players on a development camp at the Gold Coast last weekend and Steinfort was impressed by the professional attitude of the young players.

"There was a bit more maturity shown from the group compared to last year, which was the thing that probably stood out," he said.

"That's a credit to the rest of the playing group ... our leaders and emerging leaders are as mature and professional as I've seen."

The Gold Coast trip - which differed from last year's development camp in that it focused more on education than physical activity - gave the players an insight on what it takes to succeed at the elite level.

They had sessions with world championship winning Northcliff Surf Lifesaving Club, London Olympics gold medal winning kayaker Tate Smith and Australian national team gymnastics coach John Curtin.

"Last year we took them out to the bush and left them for dead for a couple of days," Steinfort said.

"That was about resilience. This year they had a bit of trepidation heading up there because they thought it was going to be the same thing again, but this year it was more about looking at professionalism and developing good professional habits.

"A lot of these guys have come out of under-18s football where they're not really at the elite professional level. So we try and fast-track them into that.

"We've got a fair bit of research that shows us if we can develop their conscientiousness and these habits quicker than other clubs we're going to have a fair advantage."

WHO WENT TO THE CAMP

Rory Atkins, Brad Crouch, Nick Joyce, Sam Siggins, Luke Brown, Cameron Ellis-Yolmen, Sam Kerridge, Mitch Grigg, Rory Laird, Dylan Orval, Kyle Hartigan, Tim Klaosen and Jack Osborn.

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Swans can't stand still

Sydney coach John Longmire talks with recruit Kurt Tippett, co-captains Adam Goodes and Jarrad McVeigh and Gary Rohan at Swans training. Picture: Phil Hillyard Source: The Daily Telegraph

SYDNEY premiership coach John Longmire said his team must improve if it is to be in the mix again this September.

Longmire made it clear the Swans will not bask in the premiership afterglow and said the intense nature of the AFL competition demands the reigning premiers to lift their game.

"You have to be on edge," Longmire said.

"The competition demands if we don't improve on our preparation and performances then we will get passed really quickly. We have to improve. We have to have that mindset.

"Hawthorn, Adelaide won more games than us. You look at Collingwood. You look at teams that didn't make the eight because of injuries, teams like Essendon and Carlton. Freo are on the march ... you can keep rolling off a heap of teams, teams that if things go there way they will be competitive."

The Swans secured a brilliant and breathtaking 10-point Grand Final win over Hawthorn.

In the wake of that gutsy victory the players had again furiously thrown themselves into pre-season training.

"At this point the players seem to be pushing each other and wanting to improve and that is our challenge is to consistently maintain that," Longmire said.

Longmire said there had been no talk of the Swans having the manpower to win the premiership again, rather that it is sheer hard work and consistency that will give them a chance.

"We don't talk about (having the list to win another premiership), what we did last year and what we will do this year is talk about the work we need to do," Longmire said. "It is very simple. It's not about setting any lofty goals.

"We didn't do it last year and we won't do it this year. It's more about understanding that you have to work really hard week in, week out.

"If you don't do that you get beaten.

"We are trying to lay that foundation now to give us a springboard into the season."

Longmire said he has seen some improvement from the younger Swans and draftees.

"I was really pleased with how everyone turned up," Longmire said.

Premiership players Adam Goodes, Ted Richards, Nick Smith and Marty Mattner have all resumed on-field training with the squad following injury-interrupted starts to their pre-seasons.
 

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Refreshed Sandi eyes long career

TALL TIMBER: Fremantle's ruck unit consists of Craig Moller, Zac Clarke, Aaron Sandilands, Jonathon Griffin and Jack Hannath. Picture: Daniel Wilkins Source: PerthNow

FREMANTLE might be preparing for life after its dominant ruck giant, but Aaron Sandilands isn't going anywhere just yet.

Sandilands, 30 last month, recorded a personal best in a 3km time-trial this week to prove there's plenty of life yet in his 211cm frame.

The triple All-Australian hopes to continue his career beyond 2014 when his current contract expires.

"I'm contracted for the next two years and I'm feeling really good at the moment," he said.

"If the body keeps holding up, there's no reason why that would be the end of it."

Ahead of his 11th season in the AFL, Sandilands has been buoyed by his strong summer on the track and was "pretty happy" with his time-trial record.

"I've just been able to do a fair bit of work over the break and my running volumes are up, so there's no reason why I wouldn't have been able to put a good time in," he said.

"It's always good to be around the mark and running well, but there's nothing like match fitness. So there's an exciting month coming up and then games aren't that far around the corner."

Sandilands has missed 19 games over the past two seasons due to turf-toe problems, but is confident his size-18 feet won't give him further trouble.

"I've done all the rehab work on the feet, so I'm feeling really confident that they can hold up and get through a full season," he said.

"It's been disappointing to miss so much footy over the last two years. When you haven't been out there you really do miss it and realise how much you do love the game, so I'm really excited for the season to start."

The Dockers now boast the competition's biggest ruck brigade following the addition of Jack Hannath through the pre-season draft and Craig Moller to the rookie list.

The new pair join accomplished back-up big man Jon Griffin, who turns 27 tomorrow, and emerging 22-year-old Zac Clarke.

Sandilands says having a big group of ruckmen gives the club great depth and believes no matter how the game evolves tactically, ruckmen will always be crucial.

"Ruckmen play a hugely important role in the game. If you can get on top and get first use of the ball to your midfield it's a good advantage," he said.

"We're all at various stages of our careers, but it's great now that we've got five there.

"All these guys are good sizes and can step in and fill the role if need be when given the opportunity.

"We've got Jack who can come in and play straight away and we've got young Craig, who's going to be a longer-term prospect.

"But he's got a lot of talent and I'm really looking forward to working with him closely."

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Buoyant Blues

Carlton forward Eddie Betts will get plenty of help in 2013 from Blues big-man brigade. Picture: Wayne Ludbey Source: Herald Sun

Carlton forward Andrew Walker puts his balance to the test during yesterday's conditioning session at St Kilda beach. Picture: Wayne Ludbey Source: Herald Sun

CARLTON is racing towards the season with a fully-fit big man division as it strives to the ease burden on its speedy small forwards this year.

Avoiding the bold top-four declarations which dogged the club though an injury hit 2012, a "super-positive'' approach from new coach Mick Malthouse has re-energised the Blues, after a dramatic end to last season.

The wide-ranging change has included moves to release Chris Judd and Bryce Gibbs from official leadership positions, to help them play with more freedom in midfield positions next season.

While a more defensive game plan is being integrated, it is the encouraging signs from Carlton's key forward targets - many who were sidelined for large periods last year - which has fuelled confidence at Visy Park.

Big men Jarrad Waite, Matthew Kreuzer, Levi Casboult, Luke Mitchell, Shaun Hampson and Sam Rowe are all expected to be available for early-season selection, providing Blues coaches with a welcome problem they rarely confronted last year.

Forwards coach John Barker said the club was intent on providing more aerial support in the forward-50m next season.

"We've ban far too reliant on Eddie (Betts) and Jeff (Garlett) and 'Walks' (Andrew Walker) to kick goals and reliant on 'Waitey' (Jarrad Waite) to stand up as a tall forward,'' Barker said.

" We could not get consistently healthy talls last year, so having these guys fit and available is going to be critical for us.

"The good thing is all of them who had some small and big issues last year, they are all ready to go.

"Mick philosophically is really keen to make sure we are fit and healthy at this stage of the year and we are.''

Waite, in particular, has been a stand-out over summer after a lingering back problem last year, but Barker said he should not have to be the main focal point.

"He's a pro in everything he does, Waitey, but he's another one we can't keep relying on to be our only tall target,'' he said.

"We need other guys to stand up and give themselves every opportunity with a healthy pre-season.

"It's great to have guys like Sammy Rowe up and about after his illness (cancer). Levi Casboult is training really well.''

Young backman Andrew McInnes is the only player ruled out for a large chunk of the year after undergoing a knee reconstruction.

Prime midfielder Marc Murphy had minor knee surgery pre-Christmas but is expected to be fit for Round 1.

He was on hand as the Blues completed a two-hour conditioning session at St Kilda beach yesterday, including cycling, stand-up paddle-boarding and some ball-work.

Barker lauded the impact Malthouse has had at the Blues, with 664 games coaching experience.

He is 49 short of Jock McHale's 713-game all-time record.

Malthouse's ability to continue coaching was questioned after his departure from Collingwood in 2011 but Barker said the 28-year coaching veteran's transition to Carlton had been seamless.

"To use one of Mick's lines, it's easy to be negative, but Mick is a super-positive coach,'' he said.

"He's obviously very keen to delegate, so Rob Wiley helps run training and training has been very sharp and really upbeat.

"Mick's slotted in very quickly, he's a very personable guy and the atmosphere is very encouraging and positive.

"The boys are working hard and Mick is working through his game plan week-by-week and the boys are slowly chipping away and getting their teeth into that.''

Malthouse, 59, used a boundary-line centric game style to guide the Pies to the 2010 flag, but Barker said the Blues aimed to be versatile with their ball-movement this year.

"The thing Mick continually talks to the boys about is playing the game in front of you,'' he said.

"Sometimes it will mean taking the boundary and sometimes that will mean changing angles and taking the corridor.

"He has by no means ruled out quick, direct play - that's fairly clear.''

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Dogs tip a new-year resurgence

Western Bulldogs star Adam Cooney has enjoyed a strong pre-season. Picture: Norm Oorloff Source: Herald Sun

WESTERN Bulldogs intend to rise up the ladder quicker than expected under second-year coach Brendan McCartney.

The Dogs suffered an horrendous injury run sidelining some of their biggest stars last year, resulting in only five wins - their least since 2004.

But the return of four key senior players, including inspirational broken leg victim Dale Morris, has fuelled hope of a resurgence beyond 2013.

Morris is targeting a Round 1 return after a full year out, along with key backman Tom Williams (shoulder), onballer Daniel Cross (shoulder) and reinvigorated midfielder Adam Cooney (knee).

Cooney, 27, is believed to be enjoying his most productive pre-season since his 2008 Brownlow Medal year, while powerhouse No.5 draft pick Jake Stringer is also on track for an early debut after an impressive summer campaign.

The Dogs are rated $13 outsiders with TAB to play finals this season, ahead of only Gold Coast ($26) and Greater Western Sydney ($51).

But Dogs chief executive Simon Garlick said the club had high hopes of a swift resurgence after investing heavily at the draft table.

"We've seen so many examples of these things where it can turn around quicker than what people might have anticipated otherwise," Garlick said.

"We have got some pretty exciting kids, but throw into that some potential recruits in the likes of Cooney, Morris - and we missed Cross for a period of time last year - and Williams as well.

"So considering all that, we think there is a fair bit to be excited about.

"We are not going to think that it will take 'x' amount of years (to regenerate)."

The Dogs will launch their season with four of their first five games at home ground Etihad Stadium, but have a tough draw overall, playing GWS and Gold Coast only once each, despite a bottom-four finish last year.

Morris has continued to improve over the pre-season after scrapping comeback plans last year when a stress fracture developed in his recovering leg.

 The 30-year-old is not expected to play a major role in the NAB Cup but could press for selection soon after.

"Everything's tracking as you would hope it to be and he's doing as much training as the (fitness) guys want him to do at this stage of the year," Garlick said.

"So it's all geared up for him playing in Round 1. There hasn't been a setback or anything like that."s

"He makes a pretty significant difference for us, having him back there. He's a beauty and he plays on talls and smalls."

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Bolter in line to lead Blues

Andrew Carrazzo is one of the leading candidates to captain the Blues if Chris Judd steps down. Picture: Wayne Ludbey Source: Herald Sun

CARLTON midfielder Andrew Carrazzo could cause a boilover in the Carlton captaincy race, with the hard-running midfielder firming as the Blues next on-field leader.

Superstar midfielder Marc Murphy was considered the early favourite to replace Chris Judd, but Carrazzo's standing among his peers has continued to soar this pre-season.

Carrazzo, 29, became a father to triplets late last season and if he can show he can juggle fatherhood with the official leadership duties in the NAB Cup next month the job could be his.

The Blues hope the leadership change will help ease some of the burden on Judd, 29, after five years in the top job.

Forwards coach John Barker said Judd would continue to play a lead role on-field and flagged more time in attack for the champion onballer.

"Juddy is the type of guy who will be a leader no matter whether he is a leader by name or not, because he is just a leader by nature," Barker said.

"What it will do is release some shackles for him and it will allow him to play with a bit more freedom than what he perhaps has over the past couple of years, which is great for him.

"I'd love to have him spend a bit more time in the forward line.

"I've been chipping away at it with him and he's been receiving my advances pretty positively."

The Blues are set to decide on their new captain after the NAB Cup, with Murphy and fellow midfielder Kade Simpson in the running.

Barker said the Blues had excellent options.

"Andrew Carrazzo, Kade Simpson and Marc Murphy are all outstanding candidates for the club," he said. "As we sit, that decision is still up in the air, but I tell you what, she's going to be a tough decision trying to decide who leads the club."

The Blues have put a tumultuous year behind them, with coach Mick Malthouse helping renew confidence after they missed finals in 2012.

Barker said the club did not want to predict where it should finish this season.

"This year is going to be one of the most hotly contested years in football," he said.

"You want to be there at the pointy end of the season, but I don't think there is any point putting out (expected) positions in the top eight.

"Hopefully, we can get there (finals) and we are looking forward to seeing how a fit and healthy list under Mick Malthouse operates this year."

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LARS looms as Morabito lifeline

COMEBACK: Anthony Morabito is set to turn to LARS surgery to continue his AFL career. Picture: FOX SPORTS Source: Supplied

ANTHONY Morabito will attempt an AFL comeback from his third serious knee injury and has already spoken to LARS surgery pioneers Nick Malceski and Luke Webster about the merits of the controversial procedure.

While medical opinion will ultimately inform Morabito's surgery decision, the 21-year-old could make a stunning return to football in the middle of this season if he was to successfully have surgery using a synthetic ligament.

Morabito, who has laid low with family and friends since Wednesday's training incident, is understood to have no thoughts of retirement and is eagerly examining the range of treatment options available to him.

He will meet with his manager Colin Young and Fremantle staff on Thursday or Friday to discuss his future.

Sydney Grand Final hero Malceski became the first AFL player to have LARS surgery in 2008 and despite needing a repeat procedure in 2011 is a big supporter of it.

Former Docker Webster opted for LARS surgery when he tore his left anterior cruciate ligament for the third time in 2008.

It is the same situation Morabito is now in, although he is five years younger.

Webster has advised Morabito to strongly consider undergoing LARS surgery and believes the rapid recovery time could give him a huge injection of confidence.

The former East Perth and State captain returned to the WAFL just 91 days after his LARS operation, his fourth knee reconstruction overall.

"When they explain to you the way it all works and how potentially you could come back quicker, it does feel a bit surreal and a bit of a miracle," Webster said.

"But once you get up and going, you can actually understand the process behind it.

"I said to him you've just got to think about whether you want to get back and play this year, or you can miss another 10-12 months and still be right and ready to go."

Webster did not add to his 33 AFL games following his LARS surgery, but said the knee cartilage issues he suffered had nothing to do with his ACL or the LARS surgery.

"I played the next two years at WAFL level and I played almost every game in '09 and played every game in 2010," he said. "I know it's a lesser standard, but it still held up playing senior footy."

LARS surgery is viewed with suspicion in some quarters, partly because little is known about its long-term effects.

Five years after his operation, Webster said he was active and pain free.

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