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.Â
AFL strength & conditioning programs are specially geared to help you gain these benefits and more:Â Â
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 agilityÂ
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.Â
AFL Physical preparationÂ
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 upÂ
- Dumbbell single-arm rowsÂ
- Plate overhead step-up
- Alternating shoulder press
- Lateral squat to figure 4 positionÂ
General Strength 2
- Dumbbell bench pressÂ
- Single leg banded AdductionÂ
- Stability ball single leg squat
- Dumbbell push pressÂ
- Reverse grip pull up
Balance
- Single leg calf raiseÂ
- Single leg banded hip hitchÂ
- Stability board half squat
Core Strength
- PlankÂ
- Hollow holdÂ
- Side plankÂ
- BridgeÂ
Stretching
- Calf stretch
- Soleus stretch
- Frog stretchÂ
- 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 rowsÂ
- Dumbbell hang power clean
- Reverse lungeÂ
- Single leg rdlÂ
General Strength 2
- Barbell hip thrustsÂ
- Dumbbell bicep curl press and pressÂ
- Hammer grip pull-upsÂ
- Box squatÂ
- Bench press
Balance
- Single leg squat
- Single leg Balance (eyes closed)Â
- Stability board half squat
- Jumps balanceÂ
- Lateral bound balance
Core Strength
- PlankÂ
- Hollow holdÂ
- Banded Pallof pressÂ
- Banded wood chopÂ
- Side plank with leg abductionÂ
Stretching
- Lower back stretchÂ
- Soleus stretch
- Hamstrings sit & reachÂ
- 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 clapsÂ
- Single leg depth jumps stabilizationÂ
- Bench pressÂ
- Wide grip lat pulldown
General Strength 2
- Bench pull Â
- Smith machine figure 4 switchesÂ
- Smith rack pull up horizontalÂ
- Single leg swissball hammy curlÂ
- Dips
Trunk strengthÂ
- Hollow rockÂ
- Dumbbell pull overÂ
- Side-lying hip abductionÂ
- Stability ball rolloutÂ
- Stability ball rotationÂ
Stretching
- Quadriceps stretchÂ
- Hip flexor quadriceps stretchÂ
- Hip flexor stretchÂ
- Iliotibial band torso side bend stretch
In-season
Six programs coaches can implement throughout the competition phase of the season:
Early-week moderate intensity
- Half squatÂ
- Incline chest pressÂ
- Reverse grip pull upÂ
- Single leg bridgeÂ
Mid-week strength
- Deep squatÂ
- Bench pressÂ
- Trap bar DeadliftÂ
- Narrow grip lat pulldown
Core strength
- Stability ball circuitÂ
- Side prone side stabilizationÂ
- Side-lying stabilization hip abduction
Stretching
- Shoulder stretchÂ
- Calf stretchÂ
- Soleus stretchÂ
- Neck stretchÂ
- Groin stretch
End of week strength
- Med ball throwÂ
- Single leg squatÂ
- Bench press
- Weighted pull up
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