Welcome to our latest blog post on mastering high performance in AFL! In this comprehensive guide, we delve into the essential aspects that drive success in Australian Rules Football. Discover the cutting-edge training techniques that top athletes use to enhance their agility, strength, and endurance. Learn about the optimal nutrition plans that fuel peak performance, from pre-game meals to recovery strategies. We also explore the critical role of mindset, offering tips on mental resilience and focus that can make a difference in those crucial moments on the field. Whether you’re an aspiring player, a seasoned athlete, or a dedicated fan, this post is packed with valuable insights to elevate your understanding and appreciation of the sport. Join us as we break down the key components of AFL’s high performance and provide practical advice to help you achieve your goals.

AFL Preseason Performance TipsCategoriesFooty Tips Podcast

#160 – Top 5 Pre-Season Tips Every AFL Player Should Follow

In this episode, we break down the five non-negotiables for a successful AFL preseason, sharing AFL Preseason Performance Tips that focus on how athletes and coaches can sharpen strengths, address limiters, avoid common consistency traps, set practical performance benchmarks, and maintain a resilient mindset across January and February. Drawing on real preseason demands, these AFL Preseason Performance Tips offer clear, actionable guidance for players and sport scientists looking to maximise transfer to match performance, build robust habits, and arrive at Round 1 physically prepared, mentally engaged, and confident in their point of difference.

Top 5 Preseason Tips for AFL Players

Know What Makes You Dangerous

Firstly, a successful preseason starts with clarity. You need to know exactly what your strengths are and how they contribute to your role within the team. Whether you are a speed-based player, a strong contest athlete, or a reliable all-rounder, preseason is the time to sharpen your weapons. By leaning into what you already do well, you raise your ceiling and ensure your best traits consistently show up on game day.

Own Your Weaknesses Early

However, focusing only on strengths is not enough. Every player has limiters, and better opponents will look to expose them. Instead of avoiding these weaknesses, address them with intent. Build habits and routines that reduce their impact, so they don’t become your Achilles heel. As a result, you become harder to exploit and more reliable under pressure.

Consistency Beats Motivation

Next, remember that motivation fades, but discipline lasts. Many players start preseason strong, then drift when fatigue builds. Consistency is what separates those who improve from those who stagnate. Show up with purpose, stick to your priorities, and avoid going through the motions. Over time, these small daily standards compound into real performance gains.

Train With Purpose and Benchmarks

In addition, preseason should include clear targets. Time trials, match simulations, and physical exposures all provide valuable feedback. Attack these sessions with intent, train at or above game intensity, and don’t fear mistakes. They highlight exactly where your training needs to go next.

Embrace the Preseason Mindset

Finally, mindset is everything. Preseason is demanding by design. Reflect after sessions, identify one or two focus areas, and carry them into your next training. When you embrace the challenge rather than resist it, you build confidence, resilience, and readiness for Round 1.

Highlights of the episode:

– Why knowing your strengths should shape your entire preseason
– Balancing strengths and limiters in a demanding AFL game
– The biggest preseason mistake that turns players into numbers
– Using benchmarks and match simulation to drive real progress
– How mindset and reflection separate good and great preseasons

🎥 Watch full episode on YouTube
🔗 https://www.youtube.com/@preparelikeapro
📅 Book a FREE discovery calls for coaches
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Listen Now & Subscribe!

🎧 Available on Spotify, Apple Podcasts, and YouTube
📲 Follow us on Instagram: @preparelikeapro
💡 Learn more at preparelikeapro.com

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Youth AFL Agility TrainingCategoriesFooty Tips Podcast

#159 – AFL Agility Made Easy For Youth Footballers

Agility in AFL is more than just changing direction, and Youth AFL Agility Training needs to reflect that reality. In this episode, we break down what true agility really means for footballers, why reaction and decision-making matter more than pre planned drills, and the five key physical and cognitive components that underpin elite movement. Through the lens of Youth AFL Agility Training, you’ll learn how deceleration mechanics, acceleration posture, plyometrics, single leg strength, mobility, and the footy brain all work together, plus practical drill ideas coaches and sport scientists can apply immediately to improve game speed and on field decision making.

Youth AFL Agility Training

Youth AFL Agility Training Made Simple

Agility in youth AFL is often misunderstood. Many young footballers train change of direction drills and assume they are becoming more agile. However, true agility includes perception, decision making, and fast reactions. In other words, it is not just how fast you move, but how well you read the game and respond under pressure.

Agility Versus Change of Direction

Firstly, change of direction is pre planned. The athlete knows exactly where they are running. Agility is different because it is reactive. For example, small sided handball games force players to scan, anticipate defenders, and create space in real time. As a result, these drills better reflect real match demands.

Deceleration Sets Everything Up

Secondly, great agility starts with braking. Young athletes must learn how to slow down efficiently before accelerating again. Focusing on penultimate steps, foot placement, and posture helps players stay balanced and reduce wasted energy. Therefore, deceleration mechanics should be coached early.

Acceleration and Plyometric Foundations

Next, acceleration mechanics bring agility to life. Shin angle, ankle stiffness, and torso position guide speed and direction. Initially, slow resisted drills help athletes feel correct positions. Over time, plyometric training builds stiffness through the lower body so players can react explosively during games.

Strength, Mobility, and the Footy Brain

Finally, single leg strength and mobility give athletes more movement options. Exercises like split squats and lateral lunges support sharper direction changes. At the same time, watching game vision and playing reactive drills develops the footy brain. Ultimately, the best movers combine physical tools with instinct and awareness.

Highlights of the episode:

– Agility vs change in direction
– Deceleration and acceleration mechanics that matter
– Using plyometrics to improve game reactivity
– Why single-leg strength drives better change of direction
– Mobility as a key factor in chaotic game situations
– Developing the footy brain
– My favorite reactive agility drills

🎥 Watch full episode on YouTube
🔗 https://www.youtube.com/@preparelikeapro
📅 Book a FREE discovery calls for coaches
👉 https://calendly.com/plp2

Listen Now & Subscribe!

🎧 Available on Spotify, Apple Podcasts, and YouTube
📲 Follow us on Instagram: @preparelikeapro
💡 Learn more at preparelikeapro.com

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

In Season Strength PerformanceCategoriesFooty Tips Podcast

#bitesize – Strength Maintenance Versus Performance Across The Season

This episode breaks down how high-performance programs balance strength maintenance and progression across the season, why intent in the gym matters, and how athlete profiling, microdosing, and individualized loading help maximize performance while reducing injury risk when it matters most.

In Season Strength Performance

Strength Across the Competitive Season

In high performance sport, the season is not about simply getting through. Instead, it is about arriving at the final months physically prepared to perform. Athletes who continue building strength early in the year are far more resilient when intensity rises later. Therefore, strength work should support progress, not just survival.

Why Early Maintenance Can Backfire

Many teams shift too quickly into maintenance mode. As a result, gym volume and intent slowly fade. Over time, this leaves athletes underprepared when contests become faster and more physical. Strength acts as body armor. Without it, power and speed drop just when they are needed most.

Train the Athlete You See

Every athlete moves differently. Some are reactive and springy, while others rely on longer ground contact. Consequently, injury risk changes based on movement style. Air based athletes often load calves and Achilles more, while ground based athletes stress hamstrings. Individualizing strength targets helps protect these areas and improves performance.

Experience Changes the Goal

Veteran athletes usually do not need to chase new physical qualities. Instead, their priority is maintaining strength, power, and speed while staying available. For them, smart load management and small program adjustments reduce injury risk and keep performance consistent across the season.

Micro Dosing Drives in Season Gains

Athletes who lack strength or speed can still improve during the season. Micro dosing allows this by spreading training stress across the week. For example, power work can be done when fresh, followed by strength work later the same day. Meanwhile, speed focused athletes benefit from maintaining strength with lower volume rather than chasing heavy lifts.

Highlights from the episode:

– Why strength maintenance alone can fail late in the season
– Using athlete profiles to guide strength and injury risk
– Programming strength for athletes over 30 with long training history
– Microdosing strength and power without weekend fatigue
– Strength prescriptions for athletes who want more speed

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Future Sport Science SkillsCategoriesFooty Tips Podcast

#356 – Josh Ruddy Discusses from Data to Decision: How Sport Science Drives AFL Success

In this episode, Jack is joined by Josh Ruddy, a sports scientist with experience across the AFL, EPL, and U.S. college system. Future Sport Science Skills play a central role in the way Josh approaches running exposure, hamstring science, VALD data, coding, and AI-driven workflows. He explains how Future Sport Science Skills are shaping smarter, more individualised decision-making in elite sport through better use of data and technology.

Future Sport Science Skills

The Future of Sport Science Skills

Sport science is moving quickly as clubs lean on data to guide smarter decisions. The next wave of practitioners needs real confidence in working with large data sets. Learning coding skills in R or Python helps turn raw information into insights that coaches can use right away. This foundation makes a young coach more adaptable and more valuable inside a high-performance program.

Building Systems That Actually Matter

Technology is everywhere in high performance, yet the best programs choose only what truly affects outcomes. Rather than stacking gadgets, strong environments identify their big priorities and select the tools that support those priorities. This approach cuts through noise and keeps staff focused on decisions that shape performance and availability week to week.

The Power of High-Speed Exposure

High-speed running has become a non-negotiable in modern programs. When athletes repeatedly hit their top velocities, tissues stay prepared for the demands of match play. It also shows staff how well each athlete is coping with their load. Ensuring these exposures happen every week gives coaches a simple but powerful lever to support performance and resilience.

What Muscle Architecture Reveals

Tracking the fascicle length of the biceps femoris long head offers a window into how well the athlete is adapting. Shorter lengths might signal that certain exercises are not giving the intended effect. This helps coaches refine programs rather than simply pushing harder. It is a small detail that can significantly influence injury prevention strategies.

AI As a Coaching Assistant

AI helps coaches reclaim valuable time. Starting dashboards or reports with an AI generated structure means less energy spent on repetitive coding and more energy spent interpreting data. This shift allows coaches to work more closely with performance staff, uncover trends earlier, and improve decision making throughout the season.

Highlights from the episode:

– Why coding is becoming essential in sports science
– The tech an elite AFL club would prioritise with unlimited resources
– The key non-negotiables for reducing soft tissue injuries
– How fascicle length guides smarter program decisions
– How AI is transforming reporting and decision making

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Core Skills for CoachesCategoriesFooty Tips Podcast

#bitesize – Kelly Penfold on The Core Skills That Shape Great Coaches

This episode digs into the real core skills for coaches that matter in pro sport, from narrowing your focus in a busy environment to building technical models that actually improve speed and reduce injury risk. You’ll hear practical examples of reflection, feedback, and deep practice, plus how Core Skills for Coaches shape the way training your own body sharpens your coaching eye. Perfect for coaches chasing better decision-making, clearer priorities, and sharper on-field outcomes.

Core Skills for Coaches

Start Where You Are

In high-performance coaching, the first step is to focus on what’s most relevant in your sport right now. By starting where you are, you can master the essentials without feeling overwhelmed. Moreover, concentrating on your current environment allows you to grow in a practical and meaningful way, ensuring your efforts make a real impact.

Reflect and Seek Feedback

Reflection is a cornerstone of development. Regularly seeking feedback helps you understand how other coaches think, even if some advice doesn’t seem directly relevant. Additionally, this process encourages a growth mindset, where learning from others becomes a natural habit. By paying attention to different perspectives, you enhance your ability to make informed decisions in your coaching.

Focus on One Skill

Rather than trying to learn multiple things at once, concentrate on one skill or area at a time. Revisiting it consistently ensures your brain retains the knowledge and applies it effectively. This method strengthens understanding and builds confidence, making it easier to transfer skills to athletes in practical scenarios.

Build Technical Foundations

Athletes improve most when they understand how their bodies move and drill skills consistently. Strong technical foundations allow them to respond better to coaching cues, move more efficiently, and reduce the risk of injury. Consequently, this creates a safer and more productive training environment for both coaches and athletes.

Train Alongside Athletes

Finally, training alongside your athletes offers invaluable insight. Experiencing the same challenges builds empathy and credibility, helping you guide them with practical, relatable advice. This approach strengthens the coach-athlete connection, improving engagement and overall performance.

Highlights from the episode:

– Starting where you are and learning the demands of your sport
– Why choosing one key preseason focus drives better results
– How deep learning and retention actually work in coaching
– Teaching technical models that make athletes faster and safer
– Training yourself to coach better and understand athlete effort

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

AFL Body BlueprintCategoriesFooty Tips Podcast

#157 – The Complete Blueprint to Build Your AFL Body

This episode breaks down the practical side of concussion risk, neck strength testing, and why confidence in contact can influence injuries just as much as raw physical strength. In the context of the AFL Body Blueprint, you’ll hear how isometric assessments are used across AFL programs, the real impact of tackle habits, why wrestle work builds durability you can’t get in the gym, and how a clear 14-day return-to-play system blends medical oversight with smart progression. It’s a simple, real-world look at how the AFL Body Blueprint helps footballers build a stronger, faster, and more resilient AFL body.

Building Your AFL Body Blueprint

Preparing your body for AFL demands a smart plan that targets what truly improves your game. To keep things simple, the key phrase *AFL Body Blueprint* anchors this guide and gives you a clear focus for your preseason. By concentrating your energy instead of trying to improve everything at once, you create real, noticeable change in how you move and perform.

Choosing Your Primary Training Focus

Before anything else, decide which single quality will shift your performance the most. It might be endurance so you can finish games strongly, strength so you win more contests, or speed so you create separation with ease. Making this choice early allows every session to build toward the same outcome, rather than scattering your efforts across too many areas.

Strength That Transfers to the Game

Strength development starts with reliable lower-body training. Squats, belt squats, or leg press variations offer effective ways to build match-winning power. Consistent weekly exposure is what drives progress, not chasing heavy loads. When your legs are stronger, contests become easier, and collisions feel less taxing.

Power That Improves Explosiveness

To add meaningful power, include movements like hang cleans from pins, jumps, and medicine-ball throws. These teach your body to create force quickly, and consequently they sharpen your ability to accelerate or change direction under pressure. Because AFL requires rapid movement, power work must stay controlled and explosive at the same time.

Speed and Agility That Matter

Speed training benefits from straight-line mechanics combined with curved running patterns that mimic game flow. Meanwhile, agility grows through reactive footwork and well-paced plyometric progressions. As a result, you gain cleaner movement, quicker cuts, and more effective separation from defenders.

Highlights of the episode:

– How to get your free 2026 AFL preseason program
– How choosing one focus area lifts your whole game
– Why lower body strength drives contest power
– How power training protects the back and boosts speed
– What real sprint mechanics look like under pressure
– How reactive agility creates separation in tight spaces

🎥 Watch full episode on YouTube
🔗 https://www.youtube.com/@preparelikeapro
📅 Book a FREE discovery calls for coaches
👉 https://calendly.com/plp2

Listen Now & Subscribe!

🎧 Available on Spotify, Apple Podcasts, and YouTube
📲 Follow us on Instagram: @preparelikeapro
💡 Learn more at preparelikeapro.com

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Functional Concussion Risk FactorsCategoriesFooty Tips Podcast

#bitesize – Why Footballers Get Concussions: The Hidden Factors Coaches Overlook

This episode breaks down the practical side of concussion risk by highlighting Functional Concussion Risk Factors, neck strength testing, and why confidence in contact can influence injuries just as much as raw physical strength. You’ll hear how isometric assessments are used across AFL programs, how Functional Concussion Risk Factors shape real-world tackle habits, why wrestle work builds durability you can’t get in the gym, and how a clear 14-day return-to-play system blends medical oversight with smart progression. Perfect for coaches and sport scientists who want an applied look at building safer, stronger athletes.

The Overlooked Drivers of Concussion Risk in Football

Why Neck Strength Matters

Para: Many athletes assume concussions happen only from big hits, yet research shows that limited neck strength can make players more vulnerable. When the neck cannot stabilize the head during sudden contact, the brain absorbs more force. Even if an athlete is naturally strong, improving strength in multiple directions helps create stability that carries over into real game scenarios.

Technique Shapes Safety

Para: Strength alone cannot fix poor habits. Players who repeatedly put their head in risky positions are far more likely to get concussed. This is why refining tackling mechanics, practicing smart body alignment, and adding controlled wrestle sessions are essential. These sessions build real-world resilience and teach the body to stay organized under pressure.

Confidence in Contact

Para: Athletes who are hesitant in collisions often find themselves in awkward, unsafe positions. Confidence plays a larger role than most people realize. Gradual exposure to contact work, combined with gym-based strength training, helps players trust their bodies. As confidence grows, decision-making becomes clearer and reactions become safer.

A Smarter Return-to-Play Path

Para: After a concussion, rushing back too early can set players back. A structured progression works best. First, athletes rest completely. Next, light aerobic work begins, followed by easy running, then skill drills and controlled agility. This step-by-step method ensures they stay symptom free while gradually rebuilding intensity.

Nutrition That Supports Healing

Para: Finally, nutrition acts as a quiet but powerful ally. Omega-3s, magnesium, creatine, turmeric or curcumin, and melatonin help reduce inflammation, support brain repair, and improve sleep. When paired with a structured recovery plan, these nutrients help the brain bounce back more efficiently.

Highlights from the episode:

– Why neck strength ratios may influence concussion risk
– How tackle technique and developing neck strength reduce concussion risk
– Why anxious athletes may be more vulnerable to concussion
– What the 14-day concussion protocol actually looks like
– The key supplements that support brain repair during recovery

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Gymnastics Centre Power DevelopmentCategoriesFooty Tips Podcast

#154 – Gymnastics Centre: The Secret to Developing Explosive Power

In this episode, we explore how Gymnastics Centre Power Development can elevate athletic performance through the right training environment. Discover how Gymnastics Centre Power Development helps maximize each training floor, hear a success story from athletes using gymnastic centers, and see how structured programming connects it all. Ideal for sport scientists, strength coaches, and performance professionals focused on building stronger, more adaptable athletes.

Gymnastics Centre Power Training

Unlocking Explosive Power through Gymnastics

Developing explosive power goes beyond traditional gym work it’s about moving efficiently and safely. Gymnastics centres provide an ideal setup to build acceleration, deceleration, and agility. The sprung floors absorb impact, allowing more reps with less joint stress. Over time, athletes gain better control, coordination, and power across multiple planes of movement.

Building Robust, Resilient Athletes

Training on forgiving surfaces boosts movement quality and joint resilience. The repetitive yet controlled nature of gymnastics-based drills strengthens tendons, muscles, and bones. This helps athletes tolerate higher workloads, perform explosive actions more safely, and minimize injury risk especially valuable during high-intensity competition phases.

Real-World Application and Success

AFL player Jake Melksham used gymnastics-centre training twice weekly for six weeks before rejoining full training. Through bounding, landing mechanics, and agility drills, he regained confidence and game-ready power after injury. His success proves how gymnastics environments effectively bridge the gap between rehab and performance.

From Fundamentals to Game-Ready Power

Gymnastics-centre programs progress from basic body-awareness drills to complex, sport-specific challenges. As athletes improve, coaches introduce reaction-based and cognitive tasks that simulate game pressure. This holistic approach builds confidence, explosiveness, and control key traits for high-performing athletes.

Highlights of the episode:

– Why choosing the right gym center defines your athletes’ progress
– How to structure exercises across different training floors
– A success story on transforming performance through gymnastic centers
– Inside a real sample program that drives elite-level results

🎥 Watch full episode on YouTube
🔗 https://www.youtube.com/@preparelikeapro
📅 Book a FREE discovery calls for coaches
👉 https://calendly.com/plp2

Listen Now & Subscribe!

🎧 Available on Spotify, Apple Podcasts, and YouTube
📲 Follow us on Instagram: @preparelikeapro
💡 Learn more at preparelikeapro.com

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Running Power In AFLCategoriesFooty Tips Podcast

#bitesize – Running Power in AFL: The Hidden Key to Speed, Strength & Endurance

In this episode, we explore why Running Power in AFL is such a game-changer in Australian rules football. From running economy and endurance to strength standards and compound lifts, the conversation breaks down what really helps players perform at their best by focusing on Running Power In AFL.

Why Running Power Matters

In Australian Rules Football (AFL), the hidden secret to athletic excellence is running power. This vital capacity especially impacts outside players half backs, wings, and half forwards who rely on two-way running to cover ground, maintain accountability, and open up opportunities for teammates. Their ability to chase, create space, and react quickly often determines the outcome of crucial moments.

Efficient Mechanics Over Speed

Although raw speed can be impressive, running economy truly sets elite players apart. Think of it as a well-tuned car: when mechanics are efficient, less energy is wasted, and injury risk drops significantly. Players with solid running form spend less time in contact with the ground, maximizing tendon elasticity and reducing muscular strain. Consequently, this leads to improved performance and greater longevity on the field.

The Power, Speed, Endurance Trio

To excel in AFL, athletes must blend power, speed, and endurance. Power supports explosive acceleration and aerial contests, while endurance allows muscles like hamstrings and calves to consistently perform from the first to the final quarter. Additionally, speed remains king in today’s fast-paced game, with anticipation and reaction skills elevating an athlete’s impact.

Strength Training for Progression

Progressive strength training is paramount. Beginners should prioritize technique and muscle endurance, whereas seasoned athletes (with 4+ years of gym experience) can focus on maximal strength through heavy lifts and longer recovery periods. Ultimately, stronger players enhance their dynamic abilities, unlocking higher potential for speed and agility.

Customizing Training Programs

Finally, understanding an athlete’s speed reserve guides personalized programming. Aerobic-focused plans suit those with lower reserves, mixed threshold sessions benefit balanced movers, and high-intensity, rest-heavy routines propel “speed demons” to new heights.

Highlights from the episode:

✅ Why running power shapes modern AFL performance
✅ The hidden role of running economy in reducing injuries
✅ Power, speed, and endurance: the three pillars of AFL training
✅ Strength standards every developing footballer should chase
✅ Why compound lifts unlock real speed and agility gains

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

AFL plyometric training tipsCategoriesFooty Tips Podcast

#151 – AFL Plyometric Program Tips for Young Footballers

In this episode, we break down AFL plyometric training tips for young footballers and why developing reactivity is essential for success on the field. We share practical AFL plyometric training tips, from safe ways to introduce plyometrics, to progressing from extensive to intensive work, to using force plates for objective testing. This conversation provides practical strategies for coaches, parents, and sport scientists.

You’ll also learn how to overcome common misconceptions about plyometric training and discover how to structure sessions that build resilience, improve coordination, and reduce injury risk. Perfect for AFL coaches, strength & conditioning professionals, and anyone wanting to prepare young athletes for long-term success.

Introduction: The Power of Plyometrics for Young Footballers

Developing explosive speed and agility is crucial for young athletes in AFL. Plyometric training is the secret ingredient that builds fast, reactive movements on the field. Whether your child is just starting out or aiming for elite levels, early exposure to plyometric exercises can make all the difference.

Building Foundations: Start Early and Simple

Young athletes benefit tremendously from foundational plyometric drills such as double leg pogos and simple medicine ball tasks. Combining these exercises with other sports like gymnastics accelerates their overall athletic development. As a result, kids gain better balance, coordination, and neuromuscular control skills that transfer directly to AFL gameplay.

Progression Matters: From Coordination to Intensity

Initially, extensive, low-intensity plyometric movements help athletes master technique and rhythm. Once they show competence, gradually introduce higher-intensity drills like single-leg drop jumps. This progression not only builds strength but also enhances their ability to change direction rapidly during chaotic match situations.

Measuring Success: Objective Tools for Growth

For optimal results, use tools such as force plates to measure ground contact time and jump height. Objective tracking ensures athletes are improving safely, helping coaches adjust programs according to each individual’s needs. Regular monitoring keeps athletes motivated and prevents overtraining.

Safe Dosages: Education is Key

Although some may worry about injury risks, properly managed plyometric routines starting with 30-50 ground contacts per session are both safe and effective. Educating parents and athletes about gradual progression, appropriate volume, and recovery fosters confidence and long-term success in AFL.

Highlights of the episode:

– Why AFL players need plyometric power
– The best way to start young athletes safely
– Building from extensive to intensive plyometric work
– Using force plates to measure reactivity
– Clearing misconceptions about plyometric training

🎥 Watch full episode on YouTube
🔗 https://www.youtube.com/@preparelikeapro
📅 Book a FREE discovery calls for coaches
👉 https://calendly.com/plp2

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Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

at https://calendly.com/plp2/15min

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry we’re only accepting 10 participants for this round! Secure your spot now before it’s all gone!

Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!