Episode 81 – AFL Plyometric Training

AFL Plyometric Training Essentials for Young Athletes


Plyometric training has gained significant importance in the development of athletes in various sports, including the Australian Football League (AFL). With the focus on speed and power in AFL, plyometric exercises can play a crucial role in enhancing explosive performance. However, it is vital to approach plyometric training with caution, particularly when dealing with young athletes. In this blog post, we will delve into five key essentials for effective AFL plyometric training. These guidelines include considering the athlete’s age, adjusting training for body mass, understanding medical limitations, scheduling training appropriately, and emphasizing speed and technique. By adhering to these principles, athletes can maximize their potential, improve explosive power, and minimize the risk of injuries.

Highlights of the episode:

  • Consider training age
  • Consider your body mass
  • Know your medical limitations
  • Know when to do plyometric training
  • Make sure your intent is to move faster

1. Considering the Age of the Athlete

One of the most critical factors when implementing plyometric training for AFL athletes is their age. Young athletes are still developing physically, and their bones, muscles, and tendons are more susceptible to injuries. Coaches and trainers must ensure that the intensity and complexity of plyometric exercises are appropriate for the athlete’s age and physical maturity. Gradually increasing the difficulty of exercises as the athlete matures can help prevent potential injuries and long-term issues.

2. Adjusting Training Based on Body Mass

AFL players come in various sizes and body compositions. When designing plyometric workouts, it is essential to consider the athlete’s body mass. Heavier athletes may experience higher impact forces during plyometric movements, which can lead to increased stress on their joints. On the other hand, lighter athletes may require slightly different exercises to achieve optimal results. Tailoring the training regimen based on body mass can help maintain a balance between intensity and safety for all athletes.

3. Understanding Medical Limitations

Before incorporating any plyometric exercises into an athlete’s training program, it is crucial to be aware of any pre-existing medical conditions or limitations they might have. Athletes with certain medical conditions or previous injuries may need modified exercises or alternative training methods to avoid exacerbating their conditions. Consulting with medical professionals, such as sports physicians or physical therapists, can provide valuable insights and help develop a safe and effective training plan.

4. Scheduling Training Appropriately

Plyometric training places a considerable demand on an athlete’s muscles and central nervous system. As such, it is essential to schedule plyometric sessions thoughtfully within the overall training program. Avoid consecutive days of intense plyometric training to allow adequate recovery time. Integrating plyometric workouts strategically alongside other training elements can ensure optimal results without overloading the athlete’s body.

5. Emphasizing Speed and Technique

In AFL, speed and explosive power are vital for success. Plyometric exercises aim to enhance an athlete’s ability to generate force quickly. Emphasizing proper technique during plyometric training is crucial to achieve desired results and preventing injuries. Coaches and trainers should focus on teaching athletes how to land safely, maintain proper posture, and execute movements with precision. Quality repetitions with excellent technique should take precedence over a high volume of subpar repetitions.


AFL plyometric training offers an excellent opportunity to enhance an athlete’s explosive power and overall performance on the field. However, it must be approached with care, especially when working with young athletes. By considering the athlete’s age, adjusting exercises based on body mass, understanding medical limitations, scheduling training thoughtfully, and emphasizing speed and technique, coaches can optimize the benefits of plyometric training while minimizing the risk of injuries. As athletes follow these essential guidelines, they can unlock their full potential and excel in the Australian Football League.

Listen: iTunes | Spotify



AFL recovery between games

How to Recover Faster from Minor Injuries and Niggles

Discover effective strategies for faster recovery from minor injuries and niggles with expert insights from an AFL strength and conditioning coach. Learn about rest, active recovery, nutrition, and prevention tips tailored for Aussie rules footballers, AFL players, and parents of young footballers.

Shopping cart close