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A popular method to transform yourself into a better football player is to improve your athletic ability, not simply by playing more football games. AFL strength & conditioning programs will help you run faster for longer, change directions faster, and bring your game to the next level.

Resistance training can help you achieve your goals, whether you’re a professional AFL player wanting to better your opportunities in the AFL system, a NAB league player training for the AFL combine, or a local league player wanting to prepare for the next level. strength & conditioning programs designed by AFL coach backed by research and an outstanding curriculum, assist football players to improve their speed, strength, and explosiveness. 

AFL strength & conditioning programs are specially geared to help you gain these benefits and more:  

1) Improve your speed, stamina, and repeat speed.

On the field, what’s the difference between excellent and great? Speed. Whether or not you make the cut is determined by appropriate movement methods, which can shave 0.2 seconds or even more off your 5-10-20 meter times. However, speed means little if you’re not operating efficiently. To increase synergy and speed, athletic training combines appropriate sprinting techniques with football drills like small-sided games.

The key to success in the AFL is not only being fast but also being able to reproduce those bursts of acceleration throughout the game, particularly late in the fourth quarter when it matters most. Having a unique grasp of how to improve a player’s “engine” and fill it with “horse power,” will set you apart from those who believe all it needs is a brisk jog around the pitch.

2) Improve your vertical leap and strength

What is the secret to attaining success in the AFL? In the fourth quarter, the elite dominate in terms of marking and tackling. Coaches who specialize in strength training develop programs that improve core strength, stability, and power output. This will provide you the upper hand in the game, allowing you to finish stronger and be more resilient than your rivals.

3) Have more balance and agility 

Incredible plays necessitate more than simply physical prowess. Our Coaches will improve your mobility with conditioning training regimens that improve foot quickness and lateral movement. Weight distribution, balance, agility, and lateral cutting prowess all improve as a result.

4) Lessen the chances of an injury

You can’t play the game if you’re on the sidelines or recovering from a reoccurring injury. With strength training, injury prevention exercises, and movement analysis, you’ll be able to help increase your likelihood to stay in the game and play it the way you want. Our AFL strength and conditioning programs can help you reduce your chance of injury. A specialized program that helps reduce the frequency of acute and overuse injuries is the main of a strength and conditioning program. 

AFL Physical preparation 

For football clubs and their players’ health, comprehensive strength and conditioning program is critical.

Is your team fit enough to outrun a faltering foe in the final quarter of a game? Because of their core strength, are your athletes able to hold their own in battles and blast through tackles? Do others comment on how fortunate your team has been in escaping serious injuries?

Strength and conditioning programs are implemented into junior football and are an important part of preparing your physique for competitive football. Sample strength and conditioning regimens used by the AIS/AFL academy are offered below for teams to apply at their respective clubs all through the four parts of the season:

  • Off season (8 weeks)
  • First half of pre-season (8 weeks)
  • Second half of pre-season (12 weeks)
  • In-season

These programs are designed for athletes between the ages of 16 and 18. The administration of these programs should preferably be overseen by a strength and conditioning professional. This program’s elements may be applicable to senior football. This program, however, should not be applied to players under the age of 16.

Off-season (8 weeks)

Five programs coaches can implement throughout the off-season:

General Strength 1

  • Push up 
  • Dumbbell single-arm rows 
  • Plate overhead step-up
  • Alternating shoulder press
  • Lateral squat to figure 4 position 

General Strength 2

  • Dumbbell bench press 
  • Single leg banded Adduction 
  • Stability ball single leg squat
  • Dumbbell push press 
  • Reverse grip pull up


  • Single leg calf raise 
  • Single leg banded hip hitch 
  • Stability board half squat

Core Strength

  • Plank 
  • Hollow hold 
  • Side plank 
  • Bridge 


  • Calf stretch
  • Soleus stretch
  • Frog stretch 
  • Quadriceps stretch

The first half of pre-season (8 weeks)

Five programs coaches can implement throughout the first half of the pre-season:

General Strength 1

  • Dumbbell Bench press
  • Bodyweight inverted rows 
  • Dumbbell hang power clean
  • Reverse lunge 
  • Single leg rdl 

General Strength 2

  • Barbell hip thrusts 
  • Dumbbell bicep curl press and press 
  • Hammer grip pull-ups 
  • Box squat 
  • Bench press


  • Single leg squat
  • Single leg Balance (eyes closed) 
  • Stability board half squat
  • Jumps balance 
  • Lateral bound balance

Core Strength

  • Plank 
  • Hollow hold 
  • Banded Pallof press 
  • Banded wood chop 
  • Side plank with leg abduction 


  • Lower back stretch 
  • Soleus stretch
  • Hamstrings sit & reach 
  • Quadriceps stretch
  • Couch stretch

The second half of pre-season (12 weeks)

Five programs coaches can implement throughout the second half of the pre-season in the lead-up the start of the season:

General Strength 1

  • Box jumps
  • Push up claps 
  • Single leg depth jumps stabilization 
  • Bench press 
  • Wide grip lat pulldown

General Strength 2

  • Bench pull  
  • Smith machine figure 4 switches 
  • Smith rack pull up horizontal 
  • Single leg swissball hammy curl 
  • Dips

Trunk strength 

  • Hollow rock 
  • Dumbbell pull over 
  • Side-lying hip abduction 
  • Stability ball rollout 
  • Stability ball rotation 


  • Quadriceps stretch 
  • Hip flexor quadriceps stretch 
  • Hip flexor stretch 
  • Iliotibial band torso side bend stretch


Six programs coaches can implement throughout the competition phase of the season:

Early-week moderate intensity

  • Half squat 
  • Incline chest press 
  • Reverse grip pull up 
  • Single leg bridge 

Mid-week strength

  • Deep squat 
  • Bench press 
  • Trap bar Deadlift 
  • Narrow grip lat pulldown

Core strength

  • Stability ball circuit 
  • Side prone side stabilization 
  • Side-lying stabilization hip abduction


  • Shoulder stretch 
  • Calf stretch 
  • Soleus stretch 
  • Neck stretch 
  • Groin stretch

End of week strength

  • Med ball throw 
  • Single leg squat 
  • Bench press
  • Weighted pull up

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