Introduction to AFL Speed Training
If you’re an AFL speed forward or defender, AFL speed forward training is crucial as the demands of your role require a specific focus on short bursts of speed, agility, and the ability to repeat high-intensity efforts. Effective AFL speed forward training means targeting key performance indicators that enhance your on-field performance.
Importance of Weight Training for Young Athletes
Starting weight training at the right time is crucial for young athletes. If you’re involved in competitive sports, incorporating weight training can be beneficial. Begin with one to two sessions per week, focusing on proper techniques to avoid burnout. The key is to listen to your body and ensure your schedule allows for adequate recovery.
Enhancing Jumping Ability
To improve your jumping power, concentrate on exercises that increase maximum force production. Lifting heavy, such as through trap bar deadlifts or box squats, early in the week sets the foundation. Complement these with power-based movements like squat jumps to maximize your vertical and horizontal leaps. Even in-season, these exercises should remain a staple of your training.
Optimizing In-Season Gym Sessions
In-season gym sessions should be structured and efficient. Typically, lower body sessions should last around 45 minutes to an hour, depending on your fatigue levels and the number of sets. On higher-demand weeks, aim for 15-20 sets, while a second, lighter session may include 10-15 sets, integrating both upper and lower bodywork.
Key Performance Indicators for AFL Speed Roles
Speed, agility, and the ability to repeat high-intensity efforts over short distances are essential for speed forwards and defenders. By focusing on improving body composition, lower body strength, and power, you’ll ensure you’re at your peak on the field. Incorporate drills that enhance your ability to cut and change direction swiftly, which are critical to your success.
Highlights from the episode:
- Age to start weight training for Young Athletes
- Drills and exercises to improve jumping ability
- How long gym sessions should take in-season
- Tips on how to train like an AFL speed forward and defender
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