Injury to players is an inherent part of playing AFL. Umpires are also prone to some of the endurance injuries that come with the game. The most common injuries are cuts, bruises, sprains and strains although dislocations and breaks are
not unexpected. So how can you as an adolescent participant insure against the physical demands of the game.The body thrives on routine.
First ensure that you have a good sleep routine. Ensure a minimum of 8 hours per night as it is the best way to recover.
Prepare for sleep by allowing at least a half hours quietening down period beforehand. An airy, quiet, dark room with all
electronic devices switched off is ideal. Read for a while until drowsiness arrives and then pull the covers up.
Second, develop a simple maintenance routine that you do 4-5 times a week. It should not be more than 20-30 minutes
and should include exercises for core strength, centring and breathing, balances, flexibility and agility. What could such
a routine look like?

Body Insurance and Recovery