A lot can happen in a month as the Essendon team has found out over the past four weeks. They have been pumping weights, trekking through the bush, canoeing, running, kicking footballs, swimming, riding 65km through mountainous terrain, camping under the stars for five nights and more. They have been doing this rigorous training with one goal firmly in mind - to have the best opportunity of winning the 2004 premiership.

Essendon skipper James Hird said the five-day training camp at Cann River is by far the hardest thing he has done during his 12 years at the club and described the 65km bike ride on the first day as the toughest training he has ever had to do. Fitness coach John Quinn said it was a tough week in Cann River, but the camp achieved the objectives that were set out.

""The camp was never going to be easy - it was always going to challenge the players physically and mentally and I think we achieved that. We wanted to take the players out of their comfort zone and see how they reacted in certain situations,” Quinn said. ""I think the main benefits of the camp are yet to be seen and they will evolve in time. It was a fantastic team building week and it gave everyone including the coaches the opportunity to re-focus for the season ahead.”

The players recommenced their normal pre-season schedule this week at Windy Hill and have two weeks remaining before the Christmas break. Quinn wants the players to relax and enjoy the Christmas period with family and friends, but also said the players need to be responsible. “I expect the players to return in good physical shape. When the Christmas break comes around, they have worked for six solid weeks and we don’t want to waste the training they have done,” Quinn said.

Damian Cupido is the main injury concern to come out of the pre-season so far. Cupido was troubled by patella tendonitis for much of last season but specialists have decided the condition now required surgery. Cupido had an operation on Thursday, November 27th and he won't run again until early January. However, he is still expected to be available for Essendon's Round One clash with Port Adelaide in late March.

""We managed the condition quite well last season but it has got to the stage where that was no longer the best course of action,"" Essendon football manager Dominic Cato said. ""Now was the right time to do it as it means he is still a very good chance of playing in round one.""

Cupido started his rehabilitation program this week and Quinn said there are a few players on modified programs but there are no serious injuries to worry about. “Overall we are extremely pleased with the progress the team has made to date. They are working hard on the track and in the gym and we are already noticing significant improvements in individual players,” Quinn said.