Every footballer wants to be stronger in contests, accelerate away from stoppages, and maintain their performance across four quarters. The challenge is that many gym programs aren’t built with Australian Rules Football in mind.Â
At Prepare Like A Pro, our AFL Strength Program is designed to help your gym training transfer directly to your performance on the field. Whether you’re playing local footy, working towards state league selection, or preparing for AFL pathway opportunities, we help you develop the strength, power, speed, and resilience needed to perform at your best.Â
Your program is built around your playing position, training experience, injury history, and competition schedule, so your training matches your individual goals and circumstances.
We’ve worked with footballers from junior development programs through to state league and talent pathway athletes. No matter your level, the goal is the same: follow a structured plan that helps you improve consistently over time.
AFL Clubs We Have Worked At
Pro Athletes Coached
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Years Coaching Experience
Being strong in football isn’t just about lifting heavier weights. The game requires power, speed, repeat sprint ability, movement efficiency, and the ability to handle contact throughout a match.Â
Our AFL strength and conditioning programs combine proven training principles with practical coaching experience to help athletes develop these qualities over the long term.Â
Training is planned around the demands of the football season, with different priorities across the off-season, pre-season, and in-season periods.
Programs are designed and delivered by qualified ASCA-accredited coaches who understand the physical demands of Australian football.
Extra attention is given to commonly injured areas in football, including the hamstrings, groins, hips, calves, and shoulders.
Your program takes into account your position, training age, physical development, movement assessments, and performance goals.
Regular testing helps us measure improvements and make informed programming decisions along the way.
Receive exercise feedback, program adjustments, and ongoing communication throughout each training block.
The aim isn’t simply to improve gym numbers. It’s to improve physical qualities that help you perform better on the field.
Develop first-step speed to win contested balls and create separation around stoppages.
Build strength that supports tackling, contest work, and body positioning.
Improve top-end speed for transition running, defensive efforts, and line-breaking plays.
Improve your ability to apply force quickly for acceleration, kicking, jumping, and changing direction.
Increase your ability to compete in marking contests and aerial situations.
Maintain high-intensity efforts throughout the game and into the final quarter.
Strengthen key muscle groups and tendons to better handle the demands of training and competition.
Track progress using clear testing data to identify strengths, weaknesses, and areas for improvement.
Rather than guessing what is working, we monitor key performance measures such as strength, speed, jump performance, and training loads throughout each phase.Â
This allows us to make informed adjustments when needed and helps ensure training continues moving in the right direction.Â
The goal is straightforward: help you become stronger, faster, more powerful, and more resilient on the field.
The best way to understand the impact of personalised AFL strength coaching is to hear directly from the athletes who have experienced it. Watch how Prepare Like A Pro has helped footballers improve their strength, speed, confidence, and on-field performance.
“The gradual progression helped me rebuild confidence in my body. I came back fitter, stronger, and feeling better prepared than before my injury.”
“Having a tailored strength program gave every gym session a clear purpose. My sprint times, vertical jump, and overall power improved leading into trials.”
“The structured strength blocks helped improve my first few steps and made me stronger around the ball. I started winning more contested possessions and felt much more confident competing against bigger opponents.”
A Simple Framework Built Around Football Performance
Football training needs to fit alongside running loads, skills sessions, recovery, and match day demands.Â
Our programs are built around four key areas.Â
Develop a strong foundation through exercises such as squats, deadlifts, split squats, and hip thrusts.
Convert strength into explosive movement through jumping, plyometrics, Olympic lifting variations, and power-focused exercises.
Include targeted work for the hamstrings, groins, calves, shoulders, and other areas commonly stressed during football.
Adjust training across the off-season, pre-season, and in-season periods to support performance and recovery throughout the year.Â
Train with purpose. Measure progress. Stay consistent.Â
Every exercise has a reason.Â
Every training block has a clear goal.Â
Progress comes from consistently applying the basics and making small improvements over time.
Your AFL Strength Program Includes
A structured training program built around your goals, schedule, available equipment, and training experience.
Training is adjusted throughout the year to match the demands of competition and recovery.
Access exercise demonstrations and submit videos for coaching feedback when needed.
Regular communication, program reviews, and coaching guidance to help keep your training on track.
Measure your progress through regular strength, speed, and athletic testing.
If you want a structured training plan that supports your football goals, we’re here to help.Â
Whether you’re aiming for senior selection, state league football, AFL pathway opportunities, or simply looking to get more out of your training, our AFL Strength Program provides a clear and practical approach to developing the physical qualities that matter on the field.Â
Get Started With Your AFL Strength Program TodayÂ
