In this episode, we break down the five critical return to running phases of return-to-performance from recovery to reintegration. Learn how to structure each phase so your athletes don’t just return to play but return ready to perform. The Return to Running Phases framework highlights how to progress athletes systematically ensuring every stage builds toward long-term performance and durability.

Discover why pain education, neuromuscular reloading, and data-driven load management are essential for long-term resilience. Whether you’re a sports scientist, physio, or S&C coach, this conversation reveals how to connect every stage of rehab to the next for smarter, safer progression.

Return to Running Phases

Phase 1: Recovery

The recovery phase is the foundation of your comeback. It’s all about reducing pain, restoring movement, and rebuilding confidence in your body. During this time, guidance from a physiotherapist or sports doctor ensures you’re progressing safely. Learning to distinguish between “good pain” (awareness) and “bad pain” (danger) helps prevent early setbacks.

Phase 2: Run-Before-Run

This phase bridges rehab and running. You’ll perform drills that mimic running mechanics such as isometric holds and low-level plyometrics to reestablish rhythm and coordination. The goal is to make your first real run feel natural, not foreign. It’s about reawakening your running pattern before the real mileage begins.

Phase 3: Reloading

Now it’s time to reintroduce running gradually. Start with about 30% of your usual volume and increase weekly as your body adapts. This stage emphasizes controlled progress, helping you build load tolerance and confidence. Each run should leave you feeling strong, not sore.

Phase 4: High-Intensity Actions

Here’s where speed and power return. Sprinting, agility, and deceleration drills simulate game demands while building resilience. Intensity must be prescribed and monitored too much too soon can undo all your progress. Use metrics to guide safe increases in workload.

Phase 5: Integration into Training

The final phase is rejoining full training. You’re blending back into team drills and competition scenarios while tracking data like jump tests, sprint times, and agility performance. Integration ensures you’re not only cleared to play but truly ready to perform.

Highlights from the episode:

– Why every injury recovery needs five distinct phases
– The frustrating recovery phase and understanding “good vs bad” pain
– What the “run before you run” phase really trains in your body
– How to measure progress in the reloading phase using real match data
– How high intensity actions prepare athletes for real game chaos
– The biggest mistake athletes make when re-integrating into training

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In this episode, James Grierson shares powerful insights into AFL rehab strategies and return-to-play approaches. From managing re-injury risks and uncovering hidden athlete stressors to balancing accelerated vs conservative AFL rehab strategies, this conversation explores what truly drives successful recovery. Perfect for sport scientists, strength coaches, and performance staff who want to optimize athlete outcomes through smarter communication, better diagnostics, and evidence-based decision-making.

AFL Rehab Strategies

Owning Mistakes in Rehab

When setbacks happen during recovery, the first step is for the performance and medical team to take full responsibility. Reflecting honestly on what went wrong and explaining what will be done differently builds trust and reassures the athlete that their return-to-play pathway is evolving with care. This open ownership is a crucial part of any AFL rehab strategies.

Balancing Rest and Reset

Rehab is not just about the body; it is also about the mind. Sometimes, allowing a player to step away from the club environment for a short break helps them reset mentally while giving tissues time to settle. This balance of physical rest and psychological recovery often prevents the frustration that can come with repeated setbacks.

Honest Communication Matters

Athletes who underreport challenges—whether it is poor sleep, added stress, or nutrition struggles—make it harder to adjust their program effectively. Therefore, trust between players and staff is essential. When the full picture is clear, performance teams can adapt loads and progression in a way that truly supports long-term success.

Respecting the Healing Process

Rushing the early stages of recovery is one of the biggest risks for re-injury. The body needs time to lay the foundation for proper healing. Although accelerating the program may seem appealing, it can disrupt this process and lead to more problems later. Respecting the healing timeline is non-negotiable.

Individualized Return-to-Play

Finally, not every athlete responds the same way. Players with a strong history of consistent training may cope with accelerated return-to-play, while others need a more conservative approach. Tailoring rehab strategies to each individual reduces risk and supports sustainable performance.

Highlights from the episode:

✅ How AFL physios own mistakes in rehab decisions
✅ The hidden athlete factors coaches often miss
✅ Key drivers of soft tissue injury reoccurrence in AFL
✅ Accelerated vs conservative return to play in elite sport
✅ Effective communication between coaches and rehab staff

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Pro Tips for Game Day

Pre-Game Fueling for Peak Performance

Preparing your body for an AFL game starts well before the first bounce. AFL game day nutrition plays a crucial role in optimising performance and recovery. A solid pre-game meal, ideally 3–4 hours before the match, should be rich in carbohydrates and moderate in protein. For example, rice with lean chicken or a pasta dish with vegetables helps ensure energy stores are fully stocked. Additionally, this AFL game day nutrition strategy should keep the meal low in fat and fiber to reduce the risk of digestive discomfort during play.

Stay Hydrated for Stamina

Hydration plays a crucial role in both physical performance and mental focus. Throughout the day, drink plenty of water to maintain optimal hydration levels. Then, about 1–2 hours before the game, aim for 500ml of water. If the weather is hot or you’re a heavy sweater, consider adding an electrolyte drink to your routine to replace lost minerals and prevent cramps.

Smart Fueling During the Game

Games that extend beyond an hour can lead to depleted glycogen stores. To stay sharp and energetic, quick sources of carbs—like sports gels or a banana—are essential. These are easy to digest and can make a noticeable difference in your endurance and focus during the second half.

Prioritize Recovery After the Match

Within 30 minutes post-game, consume a recovery meal or shake containing both protein and carbohydrates. This supports muscle repair and helps replenish energy stores quickly. Options like a protein smoothie with oats or a chicken wrap can speed up recovery and reduce soreness.

Be Strategic with Supplements

Although not necessary for everyone, some players benefit from supplements like caffeine or electrolytes. Always consult with a sports dietitian to find what works for your individual needs and goals.

What should athletes eat before and after a game to maximize performance and recovery? In this episode, we break down proven nutrition strategies for AFL players from carb loading and pre-game meals to hydration tactics and effective weight gain plans for hardgainers. Learn how timing, food choices, and structure can dramatically impact energy, endurance, and recovery.

We also dive into common myths like “sugar is bad” and explain why processed carbs, sports drinks, and supplements like creatine or beetroot juice can play a crucial role in high-performance sport. Whether you’re a coach, sports scientist, or athlete, this episode delivers practical, real-world insights to fuel better performance.

Highlights from the episode:

• • Game day nutrition strategy for AFL athletes
  • Nutrition tips for athletes struggling to gain weight
  • How to manage hydration and avoid overhydration in sports
  • The role of sugar and processed carbs in sports nutrition
  • Best evidence-based supplements for sport

Wellbeing Strategies for High Performance

Involve Athletes in Success Metrics

Creating a performance scoreboard is more effective when athletes help design it. Incorporating High Performance Wellbeing Strategies into this process ensures they understand success metrics and stay engaged. By aligning the scoreboard with High Performance Wellbeing Strategies, athletes can track both physical and mental aspects of their performance for sustained success.

Keep Performance Goals Simple

Great coaches take complex strategies and simplify them. A clear and concise approach allows teams to focus on what truly drives performance improvement.

Regular Reviews Drive Consistency

Teams should assess progress continuously, not just after losses. Scheduling quarterly reviews helps maintain accountability and long-term growth.

Use Scorecards for Improvement

A simple rating system, such as 0-10, helps track progress. Identifying strengths and areas for improvement enables teams to refine their approach.

Embrace Constructive Tension

Challenging conversations push teams to improve. Encouraging open discussions, even when uncomfortable, leads to greater collaboration and success.

Foster a Safe Team Culture

A high-performance environment should support honest feedback. When players feel safe to express opinions, they contribute more effectively.

Storytelling Strengthens Leadership

Coaches and leaders should use storytelling to inspire and motivate. Stories create emotional connections, making key messages more impactful.

Adapt and Learn from Experience

Not all strategies work for every team. Experimenting and adjusting methods ensures continuous improvement and long-term success.

​In this episode, we sit with Shane McCurry, a renowned leadership and culture coach, to discuss effective well-being strategies in high-performance sports. Shane recounts his journey from growing up in Victoria to collaborating with elite sports teams and corporate organizations. We explore the significance of community, the role of storytelling in leadership, and methods for creating environments where individuals can thrive professionally and personally. Shane highlights the importance of co-design and continuous evolution within team settings, offering practical insights on leadership and culture building.

Highlights from the episode:

• • Co-designing success by building a scoreboard that genuinely matters
  • Why clubs must have performance reviews in both good and bad times
  • Embracing tension as the secret to real team growth
  • Using authentic storytelling to build deeper connections as a coach
  • Failing forward and turning setbacks into coaching victories

Establishing a Systematic Process

In high-performance sports, Rehabilitation in Sports Success starts with a systematic approach. Coordinating efforts between the high-performance, medical, and coaching teams ensures all stakeholders are aligned. This process begins with an accurate diagnosis from medical professionals, followed by a tailored plan based on injury type and recovery timeframes, highlighting the critical role of Rehabilitation in Sports Success in achieving optimal recovery and performance.

Clear Communication Is Key

Communication is vital throughout the rehabilitation process. Athletes must be actively involved in understanding their recovery plans, fostering collaboration and adherence. Engaging all stakeholders enhances clarity and sets realistic expectations for every phase of recovery.

Strategic Tissue Loading

The art of tissue loading is a cornerstone of successful rehabilitation. Progressing from isometric exercises to advanced stages requires a deep understanding of the injury and the athlete’s readiness. Adapting these strategies to various injuries, such as tendon or bone stress injuries, ensures safe and effective recovery.

Leveraging Functional Anatomy Knowledge

An in-depth understanding of functional anatomy is critical for rehabilitation specialists. Practical experience in handling specific injuries, such as navicular injuries, builds expertise in safely loading tissues and facilitating recovery.

Embracing Technological Advancements

Modern rehabilitation leverages advanced tools like dynamometers, dual force plates, and gym-aware systems. These technologies provide objective data, enabling tailored recovery plans and precise return-to-play decisions.

In this episode, we discuss the essential components of an effective rehabilitation process in high-performance sports. We also tackle the importance of having a well-structured process, from diagnosis to implementing a rehab plan, and highlight the necessity of collaboration among high-performance teams, medical teams, and coaching staff. This discussion also covers the evolving field of rehab technologies and philosophies, offering a comprehensive view into the critical role of a rehab S&C coach in the athletic performance industry.

Highlights from the episode:

• Key Components of a Successful Rehab Process
• Loading and Tissue Management in Rehab
• Functional Anatomy and Its Importance
• Impact of Rehab Experience on Strength and Power Roles
• Technological Advancements in AFL Reconditioning

Start with Regeneration

A successful off-season begins with an Optimal Off-Season Training Routine that prioritizes a well-planned regeneration phase. This initial period allows players to recharge fully, ensuring they’re prepared for the intense preseason ahead. An Optimal Off-Season Training Routine includes a minimum of two weeks of complete rest—without structure or schedules—to maximize energy reserves. When returning to training, players will feel more motivated and eager to reach new heights in performance.

Embrace Rest and Listen to Your Body

In the regeneration phase, it’s crucial to listen to your body. Stick to low-impact, enjoyable activities that won’t strain your muscles or joints. While activities like F45 or light boxing are beneficial, avoid intense or unfamiliar movements such as plyometric jumps. Remember, the goal is to rejuvenate without overtaxing your system.

Add Variation to Your Routine

Off-season training should be varied to avoid the monotony of regular drills. This is an ideal time to explore new environments and routines. Instead of running on the same field, try a trail run or a different terrain. If you’ve just finished a demanding season, focus on full rest for a couple of weeks before gradually ramping up activities.

Train in a New Environment

Trying new environments like wrestling or MMA gyms can be invaluable. These sports introduce dynamic strength-building, replicating real-life game movements. This variation keeps both the body and mind sharp, and the off-season provides the perfect opportunity to learn these new skills.

Develop Speed and Agility

Working with track athletes during the off-season is another fantastic approach. Track and field experts can introduce valuable insights into acceleration and endurance techniques. Practicing with competitive runners will challenge your limits and boost your skills, ensuring you’re ready to return stronger.

In this episode, we discuss off-season strategies for athletes. Topics include effective regeneration phases, comprehensive gym workout plans, and speed improvement techniques. You will also gain insights on varying your workouts, training with different athletes, and the importance of the environment in your off-season regimen.

Highlights from the episode:

• Importance of the regeneration phase
• Variation in off-season activities
• Trying wrestling or MMA to improve contest skills
• Running with track athletes to improve speed

Optimizing Recovery for Off-Season AFL Training

The Off-Season AFL Recovery Approach is a critical time for AFL athletes to focus on recovery and rebuild strength. One common method, cryotherapy (ice baths), can be detrimental during this phase. Research suggests that using ice baths immediately after intense gym sessions may hinder muscle growth, strength development, and protein synthesis. Therefore, athletes aiming to bulk up or increase power should avoid ice baths in the 24-48 hours following their workouts, aligning with the Off-Season AFL Recovery Approach for optimal results.

Strategic Use of Cryotherapy for Conditioning

However, if your goal is purely conditioning rather than muscle gain, ice baths can be an effective recovery tool. For example, having an ice bath on a Thursday can help freshen your body for a key running session on Friday. In this case, the cold water immersion won’t affect muscle growth but instead aids in reducing muscle soreness, allowing you to perform at your best.

Focusing on Recovery Techniques that Boost Strength

To gain strength and muscle mass in the offseason, it’s essential to choose recovery methods that increase blood flow. Saunas, foam rolling, and light active recovery exercises like walking or cycling are great options. Additionally, two key factors—sleep and nutrition—are non-negotiables for optimal recovery. Stretching and heat-based recovery methods, such as using a sauna, can also aid in muscle repair without disrupting your gains.

Rest and Variety to Prevent Burnout

Finally, balance is key. Incorporating rest days into your routine is crucial to avoid burnout before the AFL season begins. You can mix up your activities with yoga, Pilates, or even MMA classes to maintain motivation and keep your training fresh.

Highlights from the episode:

• Why ice bath is bad for off-season
• When to use cryotherapy as a recovery method
• Sauna and other recovery methods for off-season
• Importance of rest days
• Rest and optional activities