#bitesize – Optimize Your AFL Game Prep and Recovery

Optimize Your AFL Game Prep and Recovery

Adapted Protocol for AFL Players

The D Franco Limber 11, initially designed for NFL players, has been adapted to better suit AFL athletes. To optimize AFL game prep, due to the high volume of running involved in AFL, this protocol targets the lower limbs, including feet, calves, and ankles, to address the specific needs of footballers. By incorporating these specific exercises, players can optimize AFL game prep and improve their performance on the field.

Self-Myofascial Release and Mobility

To start, the routine incorporates self-myofascial release techniques. Use a lacrosse ball on your feet, shins, and glutes to release tension and prepare your muscles. This is followed by mobility and flexibility exercises, ensuring your body is well-prepared for the demands of the game.

The Importance of Breathing for Recovery

Post-game recovery is crucial, and breathing techniques play a significant role. Practicing box breathing or other slow breathing exercises helps athletes relax both mentally and physically. This not only aids in muscle recovery but also promotes better sleep, which is essential for optimal performance.

Effective Warm-Up Routine

A proper warm-up on game day is essential. Typically, this involves low-intensity mobility drills, running mechanics, and light football activities 30-50 minutes before the game. This prepares the body while keeping arousal levels low, ensuring athletes are ready for the physical demands of the game without exhausting themselves prematurely.

Cool-Down Techniques for Optimal Recovery

After the game, a cool-down routine is necessary to aid recovery. Techniques such as relaxation exercises, ice baths, flush massages, and pool sessions help reduce inflammation and promote blood flow. These methods ensure that both the body and mind are relaxed, facilitating a quicker and more effective recovery process.

Highlights from the episode:

  • DeFranco Limber 11 adaptation for footballers
  • Detailed mobility routine
  • Importance of breathwork while mobilizing
  • Warm-up before a game
  • Cooldown after a game
Listen: iTunes | Spotify

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