How strong and explosive do you really need to be to compete at AFL, state, or community level? AFL Explosiveness Standards Guide In this episode, we break down clear lower-body strength benchmarks using squat and trap bar deadlift standards, then unpack power-to-weight targets from countermovement jump testing so you can see exactly where you sit. You’ll learn how to improve force production, reduce ground contact time, and build real on-field explosiveness through practical drills like skipping, single-leg hops, depth jumps, loaded jumps, and Olympic lift variations, with simple progressions coaches and sport scientists can apply immediately. AFL Explosiveness Standards Guide
AFL Explosiveness Standards Guide
Benchmarks that matter
If you want a quick self-check, the AFL explosiveness standards guide starts with strength. For athletes training consistently, an AFL-level minimum is about 2x bodyweight on a key lower-body lift such as a squat variation or trap bar deadlift. State level usually sits around 1.5–1.9x, while under 1.5x often reflects community or developing athletes. If you’re under 18, keep perspective: learn great patterns and build habits.
Power targets from the CMJ
Next, look at power on a countermovement jump (slow stretch-shortening cycle). A practical benchmark is power-to-body-mass around 8 per kg for AFL level, 7.0–7.9 for state, and under 7 for community. Testing systems differ, so focus on the trend and your progression.
Diagnose what’s holding you back
Then ask: are you sticky on the ground or simply not projecting? If jump height is decent but contact time is long, you likely need better reactivity. Conversely, if contact time is quick but you’re not moving up or out, you need more force in the right direction.
Train the limiter with simple drills
Therefore, for long contacts, cue hot coals and prescribe skipping and single-leg skipping for about 100 total contacts (50 each side). For poor projection, use depth jumps where you drop off a box and land onto a box, aiming for high hips in an athletic position. Progress the landing box gradually (30 cm to 35 cm to 40 cm) once quality holds.
Build power without guesswork
Finally, if your CMJ power is below standard, layer in loaded squat jumps, Olympic lifting, or simpler options like hang pulls and med ball throws. Add generous rest so every rep is fast and crisp, and you’ll steadily move up the standards ladder. Start with 2–3 sets and stop before speed drops each session.
Highlights from the episode:
– Build a technical model for acceleration and max velocity
– Why kinograms still work and what movement bias tells us
– SMAS markers that reveal efficiency and hamstring risk
– How SMAS scoring turns mechanics into coachable priorities
– Bucketing a squad using sprint mechanics plus force and strength tests
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