Elite Sports Success FormulaCategoriesCoaches PLP Podcast

#305 – Peter Burge, High Performance Manager at Hawthorn FC

Unlocking Success in Elite Sports: Insights from Peter Burge

In the high-stakes world of elite sports, success isn’t just about physical prowess or tactical brilliance—it’s about leadership, teamwork, and a relentless pursuit of excellence. Few understand this better than Peter Burge, High Performance Manager at Hawthorn FC. With years of experience in the AFL and elite sports industry, Burge shares invaluable insights into what it takes to thrive in this competitive arena. In this exclusive interview, he reveals the Elite Sports Success Formula, the Elite Sports Success Formula that has propelled his team to the top of the league and kept them there season after season.

Key topic:  Road to High-Performance Management with Peter Burge

Highlights from the episode:

  • Important qualities for those who want to work in elite sport
  • Important cues to recognize that you need a work-life balance
  • Role of high performance manager to help with team success
  • His key areas of focus for the first year players
  • Tips for coaches for them to make a real impact in elite sport

The Power of Practical Leadership

Burge’s philosophy on leadership is refreshingly hands-on. He believes in leading by example, and getting his hands dirty alongside his team. From setting up drills to leading warm-ups, Burge demonstrates that effective leadership isn’t about barking orders from the sidelines—it’s about being in the trenches with your team. This approach fosters respect, camaraderie, and a shared sense of purpose within the group.

Balancing Seriousness and Fun

In the pressure-cooker environment of elite sports, maintaining a healthy balance between seriousness and fun is crucial. Burge advocates for quality over quantity when it comes to work hours, emphasizing the importance of knowing when to step back and recharge. By recognizing the signs of burnout, such as fatigue and lack of sleep, individuals can maintain peak performance without sacrificing their well-being.

Building Cohesive Teams

Teamwork is the cornerstone of success in elite sports, and Burge understands the importance of cohesive teams. Whether it’s within his own department or across different areas of the organization, he stresses the value of everyone knowing their role and working together towards a common goal. By listening to staff, sharing ideas, and fostering a collaborative environment, Burge ensures that every member of the team feels valued and supported.

Educating Young Players

Aspiring athletes need more than just physical training—they need education and guidance to maximize their potential. Burge focuses on educating younger players on essential aspects like nutrition, hydration, and habits that contribute to peak performance. By instilling these principles early on, he sets them up for long-term success both on and off the field.

Continuous Learning and Adaptation

In the ever-evolving world of elite sports, staying informed and adaptable is key. Burge advises aspiring strength and conditioning coaches to embrace continuous learning, whether through research, podcasts, or blogs. However, he also emphasizes the importance of simplicity and learning from trial and error. By reviewing and refining their approaches, coaches can ensure they’re always at the cutting edge of their field.

People mentioned:

  • Zane Leonard
  • John Pryor
  • Andrew Russell
  • Damian Hardwick
  • Ross Lyon
  • Matt Hornsby
  • David Misson
  • Phil King
  • Eddie Jones
  • Keith Connor
  • Aidan Frick
  • Shane Mccurry
  • Bill Knowles
Listen: iTunes | Spotify

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AFL Warm-Up Essentials GuideCategoriesPlayers PLP Podcast

#bitesize – Tips on How to Run an AFL Warm-Up

Unlocking Performance: AFL Warm-Up Essentials

Preparing for an Australian Rules Football (AFL) game goes beyond physical conditioning. It requires a strategic warm-up routine that enhances performance and minimizes the risk of injuries. In this comprehensive AFL Warm-Up Essentials Guide, we delve into the key elements of an effective AFL warm-up, from prioritizing football-specific training to preventing hamstring injuries. The AFL Warm-Up Essentials Guide is designed to help players, coaches, and fitness professionals understand the importance of a proper warm-up and provide practical tips for implementing an effective pre-game routine.

Highlights from the episode:

  • Football training after or before the gym?
  • Top 5 physical attributes for inside midfielder
  • How often you should do speed and agility training
  • Best method to prevent hamstring injuries
  • Why warm-ups are important

Prioritize Football Training

Before hitting the gym, AFL players prioritize football-specific training. The focus lies on tactical and technical aspects, ensuring players are mentally and physically prepared for the demands of the game. By emphasizing football-related activities, such as drills and simulations, athletes hone their skills and decision-making abilities, giving them a competitive edge on the field.

Top Attributes for Midfielders

Midfielders play a crucial role in AFL, requiring a unique set of physical attributes. Aerobic capacity tops the list, enabling players to cover significant distances throughout the game. Additionally, the ability to perform repeated high-intensity efforts is essential for sustaining performance across all four quarters. Agility and mobility are also key, allowing midfielders to swiftly change direction and evade opponents. Lastly, sound technique ensures efficient movement and execution of skills under pressure.

Optimizing Speed and Agility Training

The frequency of speed and agility training varies depending on the season. During the in-season period, AFL players typically engage in speed work once a week, supplemented by in-game exposure. This approach allows athletes to maintain peak velocity and agility, crucial for outmaneuvering opponents on the field. By incorporating speed sessions into their training regimen, players enhance their sprinting capabilities and overall performance.

Preventing Hamstring Injuries

Hamstring injuries pose a significant risk to AFL players, particularly as they age or if they have a history of previous injuries. To mitigate this risk, eccentric strength training plays a pivotal role. Exercises like the Nordic hamstring exercise target the eccentric phase of muscle contraction, improving strength and resilience in the hamstrings. By incorporating these exercises into their routine, athletes can reduce the likelihood of hamstring injuries and prolong their playing careers.

Crafting Intentional Warm-Ups

Warm-ups are more than just a prelude to training; they are a critical component of performance preparation. Intentional warm-ups take into account the specific goals of the training session, whether it’s a main football session or a recovery session. By tailoring warm-ups to the session’s objectives, coaches ensure that players are adequately prepared for the tasks ahead. Additionally, incorporating enjoyable activities like touch rugby or soccer adds an element of fun and engagement to the warm-up routine, fostering team cohesion and motivation.

In conclusion, an effective AFL warm-up routine is essential for optimizing performance and reducing the risk of injuries. By prioritizing football-specific training, optimizing speed and agility sessions, and incorporating injury prevention strategies, athletes can elevate their game to new heights. Coaches and players alike must recognize the importance of warm-ups in achieving peak performance on the AFL field.

Listen: iTunes | Spotify

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Achieving Success Through BalanceCategoriesPlayers PLP Podcast

#304 – Salvatore Cilmi, Aussie Rules Footballer for Palm Beach Currumbin

Unlocking Success: Strategies for Balancing Life and Sport

In the fast-paced world of sports, achieving success through balance finding the perfect balance between training, work, and personal life can be a daunting task. However, for athletes like Salvatore Cilmi, a talented Aussie Rules Footballer for Palm Beach Currumbin, mastering this balance is essential for achieving success both on and off the field. Achieving Success Through Balance

Key topic:  Strategies for Success: AFL Star Salvatore Cilmi Reveals His High-Performance Habits 

In this special edition, we welcome Prepare Like a Pro member Salvatore Cilmi, better known as Sammy, a top-tier Aussie Rules Footballer from Palm Beach Currumbin. He’s not only a force on the field but also an inspiration for athletes and sports enthusiasts alike. 

🏉Deep Dive into Aussie Rules Football with Salvatore Cilmi: 

Sammy’s story is not just about sports; it’s a masterclass in perseverance and strategic thinking. He will offer a rare glimpse into his life as an elite athlete in the highly competitive world of the Australian Football League (AFL). Expect personal stories that resonate, strategic and actionable advice, and insights that only a player of his caliber can provide.

Highlights from the episode:

  • His strategy to balance his uni, work, and training load
  • Resources he uses to enhance his craft
  • His advice for those wanting to specialize in the small-forward role
  • Results he gained with the strength & power program and conditioning of Prepare Like a Pro
  • Tips to improve your first 3 steps and agility

Prioritizing Tasks for Optimal Performance

One of the key aspects of Cilmi’s success lies in his ability to prioritize tasks effectively. Balancing university commitments, work responsibilities, and rigorous training schedules requires careful planning and discipline. By creating and adhering to daily habits, Cilmi ensures that he maximizes his time and energy, ultimately enhancing his performance in all areas of his life.

Managing Energy and Fatigue

Despite his best efforts, there are inevitably days when Cilmi feels mentally or physically drained. During these times, he employs various strategies to rejuvenate himself and maintain peak performance. From short power naps to focusing on proper nutrition, Cilmi understands the importance of listening to his body and providing it with the care and rest it needs to excel.

Drawing Inspiration from Role Models

Like many athletes, Cilmi finds inspiration in the achievements of others. By studying the techniques and tactics of renowned players such as Cyril Rioli and Cody Weightman, he gains valuable insights into his own game. Watching highlights and analyzing gameplay allows Cilmi to refine his skills and elevate his performance to new heights.

Shifting Perspectives for Greater Impact

Over the years, Cilmi has undergone a significant shift in mindset regarding his role on the field. While goals were once the primary focus, he now recognizes the value of contributing to the team in other ways. Whether it’s assisting teammates, making crucial tackles, or relentlessly chasing the ball, Cilmi understands that success is measured not only by personal achievements but also by the collective efforts of the entire team.

Building Physical Resilience and Agility

In addition to mental fortitude, Cilmi places great emphasis on physical conditioning. Through a comprehensive strength and conditioning program, he has developed the necessary body armor to withstand the physical demands of the game. By improving his conditioning and agility, Cilmi aims to broaden his playing position options and become an even more versatile and impactful player on the field.

Unlocking Your Potential

The journey to success is never easy, but by adopting the strategies and mindset of athletes like Salvatore Cilmi, you can unlock your full potential both in sports and in life. By prioritizing tasks, managing energy levels, drawing inspiration from role models, shifting perspectives, and building physical resilience, you can overcome obstacles and achieve your goals with confidence and determination.

People mentioned:

  • Mark Williams
  • Jack Mclean
  • Dylan Vizzari
  • Caleb Morgan
  • Aaron Hall
  • Tom Hickey
  • David Armitage
  • Dale Tapping
  • Cyril Rioli
  • Kysaiah Pickett
Listen: iTunes | Spotify

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Mentorship Resilience Success SportsCategoriesPlayers PLP Podcast

#bitesize – Ben Serpell, Performance Coach at Geelong Football Club

Unlocking Success: The Power of Mentorship and Resilience in Sports

In the dynamic world of sports, success often hinges not just on physical prowess but also on mental resilience and the guidance of mentors. Mentorship Resilience Success Sports Ben Serpell, a Performance Coach at Geelong Football Club, sheds light on the critical role mentors play in shaping careers and the importance of resilience in achieving peak performance.

Having an extensive experience working in elite environments across Europe and Australia, Ben has demonstrated success collaborating with a range of high-performing teams and individuals in professional and international Rugby (Brumbies Rugby, NSW Waratahs, Mentorship Resilience Success Sports Munster Rugby, Gloucester Rugby, Wallabies), Australian Rules football (Port Adelaide Power, Geelong Cats), individual athletes (Ellyse Perry, Maitlin Brown), and high-performance consultancy for physical, coach, and high-performance program development in Olympic Sports (Australian Institute of Sport, Cycling Australia, Australian Taekwondo).

Highlights from the episode:

  • Why do you need mentors to develop you technically and sponsors to advocate for you
  • Doing lifting before running and how it boosts testosterone and energy
  • Building emotional resilience in AFL
  • What a good primer session for young athletes looks like
  • Recovery tips to help athletes mentally and physically recover after a football match

The Influence of Mentors and Sponsors

Serpell emphasizes the distinction between mentors and sponsors, highlighting how mentors support development while sponsors advocate for new opportunities. Drawing from his own experience, he credits figures like Dean Benson and John Prior for their instrumental mentorship and sponsorship, which helped him establish a robust network and open doors to new roles.

The Benefits of Lifting in Football Training

One of the key insights Serpell shares is the significance of lifting before training in football. He delves into the scientific rationale behind this practice, citing its neurological, hormonal, and physiological benefits. However, he acknowledges the cultural shift needed in the AFL to fully embrace this approach.

Developing Emotional and Mental Resilience

Building emotional and mental resilience is crucial in sports, particularly in high-pressure environments like professional football. Serpell underscores the importance of injury prevention and maintaining basic movement patterns to enhance resilience. He also highlights the role of testosterone production in promoting resilience through pre-session priming.

Strategies for Lower-Level Players

For younger athletes or lower-level players, Serpell offers practical advice for optimizing performance and recovery. He recommends short, explosive movement sessions with low resistance and emphasizes the inclusion of sprints in warm-ups. Additionally, he suggests recovery strategies such as cherry juice and post-match meditation to aid in winding down and improving sleep quality.

Listen: iTunes | Spotify

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AFL performance optimization strategiesCategoriesCoaches PLP Podcast Weekly Updates

Episode 106 – AFL Strength & Conditioning Tips to Make an Impact in Pro Sport

Unlocking Athletic Performance: Strategies for Success

In the realm of sports, where milliseconds and millimeters can be the difference between victory and defeat, athletes constantly seek ways to enhance their performance. From amateur enthusiasts to elite professionals, the pursuit of excellence is a universal driving force. In this comprehensive guide, we delve into AFL performance optimization strategies, exploring AFL performance optimization strategies alongside strength and conditioning tips to elevate your game.

Highlights of the episode:

  • Running efficiency
  • Resilience
  • Technology
  • Stiffness work
  • Game speed

Optimizing Running Efficiency

Efficient running mechanics are crucial for AFL performance. Focus on foot contact, ensuring alignment with the athlete’s center of mass. Whether toe, heel, or midfoot, aim for a balanced stride. Pay attention to hip and shoulder rotation to minimize wasted energy and fatigue.

Building Resilience: Injury Prevention

Injuries are common in AFL, but preventable with proper conditioning. Use exercises like barbell Romanian deadlifts (RDLs) to target the proximal hamstring. A well-rounded program can mitigate soft tissue injuries, keeping athletes on the field.

Harnessing the Power of Technology

Technology is vital for optimizing training. GPS tracking offers insights into performance metrics, aiding in individualized training prescriptions. It also helps prevent injuries by monitoring workload and identifying risk factors.

Strengthening for Success

Strength and power are essential for AFL’s success. Incorporate drop jumps, single-leg plyometrics, and isometric efforts to enhance explosiveness and agility. Focus on exercises that improve force generation and control.

Training for Game Speed

Game speed is critical in AFL. Tailor drills to mimic match situations, focusing on agility and rapid decision-making. Game speed training is essential for success on the field.


Unlocking peak athletic performance in AFL requires a multifaceted approach. By implementing the strategies outlined in this guide, athletes can enhance their physical capabilities, reduce injury risk, and elevate their performance to elite levels.

Listen: iTunes | Spotify

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Fitness for Football MasterclassCategoriesPlayers PLP Podcast

#bitesize – Fitness For Football Masterclass

Unlocking Peak Performance: The Footballer’s Guide to Success

In the high-stakes world of football, success hinges not only on physical prowess but also on mental resilience and strategic preparation. From heart rate variability monitoring to embracing vulnerability, let’s delve into the Fitness for Football Masterclass, Fitness for Football Masterclass key components that contribute to peak performance on the football field.

Highlights from the episode:

  • HRV, stress, and hormones
  • Mind and Body benchmark
  • Nutrition and Simone Austin’s book Eating Like an Athlete
  • Sleep and Matthew Walker’s book Why We Sleep
  • Using GPS for running
  • Funnel Periodization

Monitoring Heart Rate Variability for Morning Readiness

Understanding the body’s response to stress is essential for optimizing performance. By monitoring heart rate variability each morning, athletes can gauge their readiness for the day ahead. Factors like poor sleep or high-stress periods can impact heart rate variability, highlighting the importance of lifestyle habits in supporting peak performance.

Navigating the Impact of Stress on the Body

Stress is an inevitable part of an athlete’s journey, but its effects can be managed through awareness and strategic intervention. A graph illustrating the relationship between tissue growth, cortisol levels, and testosterone highlights how stressors like football matches or public speaking can impact hormonal balance. By acknowledging and addressing these stressors, athletes can optimize their physical and mental well-being.

Embracing Vulnerability in Performance Culture

In the pursuit of excellence, vulnerability emerges as a powerful tool for personal and team growth. Successful clubs recognize vulnerability as a strength, fostering a culture where athletes feel empowered to share their challenges and seek support. Programs like the Resilience Project encourage open dialogue and promote resilience in the face of adversity.

Optimizing Nutrition for Peak Performance

Nutrition plays a pivotal role in fueling athletic performance and supporting recovery. Sports dietitians like Simone Austin offer valuable insights gleaned from years of experience working with elite athletes across various sports. By prioritizing nutrient-rich foods and strategic meal timing, footballers can enhance their energy levels, endurance, and overall well-being.

Prioritizing Quality Sleep for Recovery

Sleep is the cornerstone of recovery, yet it’s often overlooked in the pursuit of athletic excellence. Neuroscientist Matthew Walker’s research emphasizes the critical role of sleep in physical and cognitive function. By prioritizing quality sleep and implementing effective sleep hygiene practices, footballers can optimize their recovery and performance on the field.

Harnessing GPS Technology for Performance Insights

Advancements in technology, such as GPS tracking, offer invaluable insights into player performance and workload management. By analyzing metrics like intensity and workload density, coaches can tailor training programs to optimize performance and minimize the risk of injury. GPS data provides a comprehensive view of player exertion, allowing for informed decision-making in training and game preparation.

Strategic Periodization for Optimal Performance

Periodization, the strategic planning of training cycles, is key to optimizing performance throughout the season. By gradually increasing intensity and specificity as game day approaches, athletes can peak at the right time. Coaches like Andrew Russell utilize periodization techniques derived from track and field, ensuring that training programs are tailored to the unique demands of football.

Listen: iTunes | Spotify

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Coaching Excellence StrategiesCategoriesHigh Performance PLP Podcast

#303 – Glenn Stewart, High Performance Consultant at Stewart Sports Consultancy

Unlocking Coaching Excellence: A Guide to Success

“Coaching Excellence Strategies” Coaching is not just about leading a team; it’s about nurturing potential, maximizing capabilities, and fostering growth. In this article, we delve into the core principles and strategies that drive Coaching Excellence Strategies.

Welcome to the AFL High-Performance podcast dedicated to exploring the key elements that drive success in Australian Rules Football. In today’s episode, we delve deep into the world of coaching excellence with Glenn, exploring what truly constitutes excellence in the dynamic realm of AFL.

Key topic: Building systems skills and critical thinking to unlock High Performance!

Highlights from the episode:

  • James Clear
  • John Worslfold
  • John Edwards
  • Steve Stanley
  • Mick Malthouse
  • Sir Alex Ferguson

Prioritizing Athlete Development

At the heart of coaching excellence lies a commitment to prioritizing the development and potential of athletes. Coaches play a pivotal role in guiding individuals towards their best performances, both on and off the field. Understanding the coach’s role in maximizing capabilities sets the foundation for success.

Utilizing the Eisenhower Matrix

Coaches are often inundated with tasks and responsibilities, making time management a critical skill. Utilizing tools like the Eisenhower Matrix can help coaches assess where they spend their time and prioritize tasks based on urgency and importance. By focusing efforts on high-priority activities, coaches can optimize their impact and drive results.

Fostering Critical Thinking

Critical thinking is a cornerstone of effective coaching. It requires deep reflection, review, and analysis to enhance efficiency and effectiveness. Clear objectives and measures of success provide the framework for critical thinking in coaching, enabling coaches to make informed decisions and adapt strategies as needed.

Addressing Concerns Proactively

In coaching, addressing concerns promptly is essential for maintaining a positive and productive environment. This begins with identifying concerning behaviors and patterns. Employing appropriate tools and techniques, coaches can guide athletes towards a different path and address any issues that may arise, fostering growth and development.

The CARDS Approach: Foundations for Success

Summarizing the key principles of coaching and critical thinking is the acronym “CARDS.” Clarity, Alignment, Relationships, Discipline, and Systems serve as foundational elements for success in coaching. By focusing on these pillars, coaches can create a supportive and conducive environment for athlete development and achievement.

In conclusion, coaching excellence is a multifaceted endeavor that requires dedication, strategic thinking, and effective communication. By prioritizing athlete development, utilizing tools like the Eisenhower Matrix, fostering critical thinking, addressing concerns proactively, and adhering to the CARDS approach, coaches can unlock the full potential of their teams and drive success.

People mentioned:

  • Andrew Mackie
  • Mitch Duncan
  • Tom Hawkins
  • Jed Bews
Listen: iTunes | Spotify

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Sustainable living for beginnersCategoriesPlayers PLP Podcast Weekly Updates

Episode 105 – AFL Fitness Testing & Proven Programming Tips

Sustainable Living for Beginners

Sustainable living for beginners is a vital concept that addresses the growing concern over environmental degradation in today’s world. By briefly introducing the importance of sustainable living, we highlight how individual actions can significantly contribute to a more sustainable future. Sustainable living for beginners not only emphasizes the need for a shift in daily habits but also underscores the potential impact of these changes on our planet. This blog post is designed to guide beginners on their journey toward adopting a more sustainable lifestyle, providing essential insights and practical steps to make a meaningful difference.

Highlights of the episode:

  • Pacing strategy
  • Common mistakes in pacing
  • 2k time trial programming mistakes
  • What to include in your 2k time trial programming
  • Why a 2k time trial is important

Understanding Sustainable Living

  • Define sustainable living in simple terms.
  • Discuss the three pillars of sustainability: environmental, economic, and social.
  • Highlight the impact of sustainable living on conserving natural resources and reducing carbon footprint.

Simple Steps to Begin Your Sustainable Journey

  • Reduce, Reuse, Recycle: Practical tips on minimizing waste in daily life.
  • Energy Efficiency at Home: Ways to reduce energy consumption (LED lighting, energy-efficient appliances, insulating homes).
  • Sustainable Eating Habits: Emphasizing plant-based diets, local and organic foods, and reducing food waste.
  • Green Transportation: Encouraging walking, cycling, public transportation, and electric vehicles.
  • Water Conservation: Simple methods to reduce water usage at home (fixing leaks, efficient fixtures, rainwater harvesting).
  • Supporting Sustainable Brands: Choosing products from companies that prioritize sustainability in their production and supply chain.

Overcoming Challenges on the Sustainable Path

  • Address common challenges beginners might face (cost concerns, accessibility, information overload).
  • Offer solutions and resources to overcome these challenges (budgeting for sustainability, finding local resources, learning from credible sources).

Building a Community of Sustainability

  • The importance of connecting with like-minded individuals.
  • Tips on joining local environmental groups, online forums, and social media communities.
  • Encouraging conversations on sustainability within one’s circle to spread awareness.


  • Recap the importance of taking steps towards sustainable living, no matter how small.
  • Motivate readers to commit to making sustainable choices in their daily lives.
  • Highlight the long-term benefits of sustainability for the planet and future generations.

Listen: iTunes | Spotify

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Improve football power performanceCategoriesHigh Performance PLP Podcast

#bitesize – How footballers can improve their power performance

Blog Post Excerpt

The quest for improved power performance, with a keen emphasis on how to improve football power performance, is a crucial aspect of a footballer’s training regime. Power, the explosive strength enabling athletes to execute rapid bursts of speed, jump higher, and strike the ball with formidable force, is a cornerstone of elite performance in football. This comprehensive guide delves into the multifaceted approach required to elevate a footballer’s power, incorporating the principle of improve football power performance through strength training, plyometrics, speed work, nutritional strategies, and more.

Highlights from the episode:

  • What is Post activation potentiation (PAP)
  • Exercises to improve power performance
  • Technique to perform these exercises

Understanding Power Performance in Football

Power performance in football is not just about the ability to exert maximum force but doing so in the shortest time possible. It influences a player’s capacity to sprint, change directions swiftly, and maintain physical dominance over opponents.

Foundational Strength Training

Strength is the bedrock of power. Incorporating exercises like squats, deadlifts, and Olympic lifts into a training regimen can significantly enhance a player’s force output.

Plyometrics for Explosiveness

Plyometric training, involving jump and hopping exercises, cultivates explosiveness. It trains the muscles to exert maximum force in minimal time, crucial for actions like jumping for headers or sudden sprinting.

Speed and Agility Work

Speed and agility are pivotal for footballers, allowing them to maneuver through defenders and make impactful plays. Drills that enhance these attributes contribute directly to a player’s power performance.

Nutrition and Recovery

Optimal nutrition fuels performance and recovery, enabling sustained power development. Proteins for muscle repair, carbohydrates for energy, and adequate hydration are fundamental. Equally, rest and recovery practices, including sleep and active recovery, are indispensable for peak power output.

Technology and Equipment

Leveraging technology, such as wearable sensors and advanced training equipment, can provide insights into performance metrics, enabling tailored training interventions.

Mindset and Mental Training

A strong mental framework bolsters physical performance. Techniques focusing on mental resilience, concentration, and visualization can enhance an athlete’s ability to harness their power under pressure.

Case Studies

The blog would feature case studies of footballers who have successfully improved their power performance, offering insights and inspiration from their training routines and methodologies.


Maximizing power performance in football requires a holistic approach, integrating physical training, nutritional support, and mental fortitude. By embracing these strategies, footballers can unlock new levels of performance, setting new standards on the field.

Power Training Playlist: https://www.youtube.com/playlist?list=PLVS4ZGBUcw0zt0t8PanSJQyOB3j-ijE1d

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Team Success Through CollaborationCategoriesHigh Performance PLP Podcast

#302 – Strategies for Managing Performance Teams in AFL with Scott Murphy

Empowering Teams: Strategies for Athletic Success

In the dynamic world of sports, achieving sustained success requires more than just individual prowess. Team Success Through Collaboration, teams, especially in the competitive realm of football, must operate cohesively with a shared vision. Team Success Through Collaboration, Scott Murphy, the Physical Performance Manager at Geelong Football Club, shares invaluable insights into the strategies that have propelled the Cats to a decade of sustainable success.

Join us in an insightful conversation with Scott Murphy, the Head of High Performance at Geelong Cats, as we explore the intricacies of AFL team dynamics. From defining effective team dynamics to strategies for effective high-performance teams, Scott shares his wealth of experience and insights in this exclusive interview.

Highlights from the episode:

  • Management techniques that have been proven successful in Scott’s extensive experience
  • Key pillars of a successful high-performance manager
  • Strategies to influence the athlete’s lifestyle outside of the club
  • How does he influence the perception of stakeholders when things don’t go as planned in pre-season
  • Adapting his strategies to keep things exciting for the players

Tune in to gain valuable insights into the world of AFL team dynamics and high-performance coaching with Scott Murphy. Whether you’re a sports enthusiast or a high-performance coach looking to elevate your team’s performance, this episode provides a playbook for success both on and off the field.

Building a Strong Team Culture:

Murphy emphasizes the importance of collaboration, stating that being a lone rider is not an option in the world of sports management. Instead, he encourages the creation of a robust team culture where boundaries are set, and tasks are delegated with confidence. According to him, effective teamwork extends beyond the field and into the daily operations of the club.

Coaching Beyond Leadership:

While leadership is a key aspect, Murphy underscores the necessity of maintaining a coaching mindset. Regardless of one’s position, whether a manager or a player, the ability to influence athlete behavior remains crucial. This, he believes, is fundamental in instilling confidence in players’ bodies and fostering a belief in their capabilities.

Individualized Approach to Performance:

Murphy’s approach extends beyond the training ground. To influence players’ lifestyles outside the club, he advocates for a personalized, one-on-one strategy. Building trust, creating a dialogue, and fostering a genuine rapport are critical components of ensuring that players buy into the team’s vision.

Adaptability in Strategies:

The journey towards success is not static. Murphy suggests starting with a blank slate each year, reevaluating goals, and making necessary adjustments. This adaptability, he believes, keeps the strategies fresh and exciting for the players, preventing monotony in testing protocols and training methodologies.

Listening and Learning:

Murphy acknowledges the importance of listening to different perspectives, both within the team and from external stakeholders. He advises against dismissing viewpoints outright and emphasizes the value of learning from observations. This open-minded approach contributes to a more holistic understanding of the team dynamics.


Scott Murphy’s decade-long journey with the Geelong Football Club offers a treasure trove of lessons for sports enthusiasts, coaches, and managers alike. From the significance of teamwork and coaching to the need for adaptability and open communication, his insights provide a roadmap for sustainable success in the highly competitive world of football.

People mentioned:

  • Andrew Mackie
  • Mitch Duncan
  • Tom Hawkins
  • Jed Bews
Listen: iTunes | Spotify

Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.

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