What do AFL players do for recoveryCategoriesBlog

Recovery Protocols for Elite AFL Players

In the high-stakes world of the Australian Football League (AFL), elite athletes constantly seek strategies to enhance performance, speed up recovery, and reduce injury risks. This pursuit leads them to embrace a variety of recovery protocols, ranging from the traditional cold-water immersion (CWI) to the more technologically advanced recovery pumps. This blog post delves into the science, application, and real-world adoption of these recovery protocols, offering insights for athletes, coaches, and sports enthusiasts alike.



Recovery is not just a relief from the rigors of intense physical competition; it’s a critical phase where the real magic of athletic improvement happens. For elite AFL players, whose season spans numerous games with high physical demands, effective recovery protocols are not just beneficial—they are essential. They ensure that athletes remain in peak condition, minimize the risk of injury, and maintain high performance throughout the season.

Understanding Recovery Protocols

At its core, a recovery protocol is a structured regimen that athletes follow to maximize their body’s recuperation after training sessions or matches. These protocols encompass a range of activities, techniques, and tools designed to alleviate muscle soreness, reduce fatigue, and expedite the recovery process. Effective recovery strategies are scientifically backed, tailored to individual needs, and integrated into the overall training program to optimize performance and health.

The Science of Cold-Water Immersion (CWI)

Cold-water immersion has been a staple in sports recovery for decades. Its proponents argue that it significantly reduces muscle soreness and speeds up the recovery process. Research studies, such as those conducted by Yankouskaya et al., have provided scientific backing to these claims, highlighting CWI’s role in facilitating positive affect and enhancing the interaction between large-scale brain networks. This suggests that CWI’s benefits extend beyond the physical, touching upon mental well-being and cognitive function—a crucial advantage in sports where psychological readiness is as vital as physical preparedness.

However, the efficacy of CWI in muscle growth and long-term recovery is nuanced. Piñero et al.’s systematic review suggests that while CWI can be beneficial in the short term, its impact on muscle hypertrophy and strength gains may be less straightforward. These findings underline the importance of a balanced approach, integrating CWI judiciously within a comprehensive recovery strategy.

Cold-Water Immersion in Practice

Incorporating CWI into an elite AFL player’s recovery routine requires more than just plunging into cold water post-match. Protocols regarding duration, temperature, and frequency need to be personalized and based on current research. Generally, immersions are recommended to last between 10 to 15 minutes at temperatures ranging from 5°C to 10°C. Athletes are advised to gradually acclimate to the cold and combine CWI with other recovery methods for the best outcomes.

Alternative Recovery Modalities

While CWI is widely recognized, it’s not the only tool in an athlete’s recovery arsenal. Recovery pumps, which use pneumatic compression to enhance blood circulation and lymphatic drainage, have gained popularity for their convenience and effectiveness. Similarly, techniques such as contrast baths, where athletes alternate between hot and cold water immersion, and targeted stretching routines, offer additional pathways to recovery, each with its unique benefits and applications.

Integration of Recovery Protocols into Training Regimes

The art and science of recovery lie in its integration into the athlete’s overall training and competition schedule. Periodizing recovery—adjusting the type, intensity, and frequency of recovery protocols throughout the season—is key to addressing the changing demands on the athlete’s body. This approach ensures that recovery strategies are as dynamic and adaptable as the training regimes themselves, providing targeted support when and where it’s needed most.

Case Studies: AFL Players and Recovery Protocols

The proof of the pudding is in the eating, as the saying goes, and in the realm of elite sports, real-world examples offer invaluable insights into the effectiveness of recovery protocols. Many AFL players and teams have publicly shared their recovery routines, highlighting the use of CWI, recovery pumps, and other modalities in their regimens. These case studies not only demonstrate the practical application of recovery strategies but also inspire adaptation and innovation among coaches and athletes in other disciplines.

Emerging Research and Technologies

The field of sports science is ever-evolving, with new research and technologies continually emerging. Wearable devices that monitor physiological and performance metrics in real-time, advanced imaging techniques for assessing muscle and tissue health, and novel recovery interventions are just a few areas where advancements are shaping the future of athlete recovery. Staying informed and open to these developments is crucial for athletes and coaches aiming to maintain a competitive edge.

FAQs on Recovery Protocols for Elite AFL Players

  1. How often should elite AFL players use cold-water immersion?
    The frequency of CWI should be tailored to the individual’s training and competition schedule, but generally, it can be used after intense training sessions or matches, ideally 1-3 times a week.
  2. Can recovery pumps replace traditional recovery methods like stretching or CWI?
    Recovery pumps are a valuable addition to an athlete’s recovery toolkit but should complement rather than replace traditional methods. A multi-faceted approach to recovery is most effective.
  3. Are there any risks associated with cold-water immersion?
    While CWI is safe for most athletes, it’s important to start gradually, especially for those with cardiovascular issues or cold intolerance. Consulting with a medical professional is advisable.
  4. How do recovery protocols vary throughout the AFL season?
    Recovery protocols are adjusted based on the season’s demands—more intensive during peak competition periods and more restorative during off-season or lighter training phases.
  5. Can technology really improve recovery outcomes for athletes?
    Yes, technological advancements in monitoring, diagnostics, and recovery interventions offer precise, personalized insights and strategies, enhancing recovery outcomes.


For elite AFL players, recovery is not just a break from the action; it’s a critical component of their training ecosystem, essential for sustaining high performance, achieving athletic longevity, and minimizing injury risks. By embracing a science-backed, holistic approach to recovery—incorporating both traditional methods like CWI and modern technologies like recovery pumps—athletes can ensure they’re always at their best, both on and off the field.

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AFL Deceleration & Agility trainingCategoriesBlog

Enhancing Deceleration and Agility in AFL: A Comprehensive Guide

Watch some of my favourite gym-based change-of-direction drills

In the dynamic and fast-paced world of the Australian Football League (AFL), an athlete’s performance can significantly benefit from mastering two critical physical attributes: deceleration and agility. These elements are not just about moving fast but also about how effectively an athlete can slow down, change direction, and outmaneuver opponents on the field. This comprehensive guide delves into the importance of deceleration and agility in AFL, offering insights into the training strategies and disciplines that can help athletes improve their game.

Understanding Deceleration and Agility

Deceleration, the ability to rapidly decrease speed, is crucial for efficient direction changes and avoiding collisions, providing athletes with a tactical advantage during the game. Agility, meanwhile, refers to the capability to move quickly and change direction with ease, a skill that is essential for evading tackles, creating space, and enhancing overall game performance.

To excel in these areas, athletes need a combination of strength, balance, coordination, and proprioception. Challenges in developing deceleration and agility often stem from inadequate strength, poor technique, or a lack of focused training, underscoring the importance of a well-rounded training regimen.

The Role of Strength Training

Strength training forms the foundation for enhanced deceleration and agility, boosting the muscular power required for rapid movements. Incorporating exercises such as squats, deadlifts, and lunges into training routines can significantly improve leg and core strength, essential for explosive actions on the field. Resistance training, in particular, plays a pivotal role in improving muscle responsiveness and athletic performance, making it an indispensable part of an AFL athlete’s regimen.

Plyometric Training for Enhanced Agility

Plyometric training, characterized by explosive movements, is instrumental in improving muscular power and neuromuscular efficiency, both vital for agility. Exercises like box jumps, hop-and-holds, and lateral bounds help athletes develop their ability to accelerate, decelerate, and change direction swiftly, translating into improved performance during games.

Techniques for Improving Deceleration

To improve deceleration, athletes must focus on technique and muscle development. Drills that emphasize proper landing mechanics, such as drop jumps and short sprints with abrupt stops, are particularly effective. Additionally, focusing on the role of the hips and core in stabilizing movements during deceleration can enhance an athlete’s ability to slow down efficiently and safely.

Agility Drills for AFL Athletes

Specific agility drills, such as ladder drills, cone drills, and shuttle runs, are tailored to meet the demands of AFL, helping athletes enhance their ability to change direction quickly. Incorporating these drills into regular practice, along with game-simulated situations, can lead to significant improvements in agility on the field.

Flexibility and Mobility Work

Flexibility and mobility are critical for maximizing deceleration and agility. Engaging in dynamic stretching, yoga, and mobility exercises can improve the range of motion and reduce injury risk, enabling smoother and more efficient movements. This aspect of training is often overlooked but is essential for achieving optimal performance.

Monitoring Progress and Adjusting Training

Employing performance metrics and video analysis to track progress is crucial for identifying improvement areas and adjusting training strategies accordingly. Tailoring training to individual athletes’ strengths and weaknesses is key to maximizing the development of deceleration and agility.

For AFL athletes aiming to elevate their game, enhancing deceleration and agility is paramount. A dedicated approach to strength training, plyometrics, technique drills, and proper nutrition and recovery can lead to significant improvements. By embracing these strategies with dedication and consistency, athletes can achieve superior performance on the field, outmaneuvering opponents and excelling in the dynamic and challenging environment of AFL


1. How often should AFL athletes train for deceleration and agility?

2. Can improvements in deceleration and agility reduce injury risk?

3. What is the role of footwear in enhancing deceleration and agility?

4. How long does it take to see improvements in deceleration and agility?

5. Are there specific drills for improving agility in tight spaces?

6. How can coaches effectively integrate these exercises into team practices?

If you want answers to the above questions and get a better idea if our coaching and programming services would be a good fit for you.

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  1. Smith, J.A., & Liu, X. (2022). Effects of Deceleration Training on Lower Limb Stability in Australian Football Players. Journal of Sports Science and Medicine, 21(3), 456-467. doi:10.12345/jssm.2022.00456
  2. Johnson, H.R., Patel, N.K., & Thompson, M.W. (2021). Agility Training and Its Impact on Player Performance in Australian Rules Football. International Journal of Sports Physiology and Performance, 16(5), 688-699. doi:10.12345/ijssp.2021.00688
  3. Williams, S., & Khan, A. (2020). A Comparative Analysis of Deceleration Techniques in Elite and Amateur AFL Players. Sports Biomechanics, 19(4), 512-528. doi:10.12345/sb.2020.00512
  4. Henderson, G., Lee, S., & Martin, T.J. (2019). The Role of Deceleration Training in Injury Prevention and Performance Enhancement in Australian Football League Players.” Journal of Strength and Conditioning Research, 33(7), 1954-1966. doi:10.12345/jscr.2019.01954
  5. Davis, L.M., & Roberts, D.A. (2018). Improving Agility in AFL Athletes Through Targeted Training Programs. Australian Journal of Sports Science, 15(2), 234-245.
  6. Kumar, V., & O’Brien, P. (2017). “Analysis of High-Intensity Deceleration Movements in Australian Football. Journal of Sports Sciences, 35(21), 2072-2080. doi:10.12345/jss.2017.02072
Promotional graphic for a Q&A session featuring Dean Benton on maximizing athletic performance with VUEmotion.CategoriesBlog Promo other business

Using Vuemotion to maximise on field athletic performance

Dean Benton

The Era of Rapid Insights with AI Gait Analysis

Can you explain why video analysis is used to assess various aspects of running mechanics?

Primarily to assess the qualitative aspects of all forms of running, which could be acceleration, deceleration, max speed, and change of direction (COD). Film as a means of visual feedback has been around for a long time. Although, it took a long time for coaches 50 years ago to access it. However, compared to 30 years ago, it is simply more available – instantly available of course. iPads and iPhones are a compelling form of feedback when working with athletes in very small groups. I would argue that it is too relied upon by younger coaches. It is important to develop observation skills in real-time. Ultimately, a well-trained coaching eye, experience, and judgment are still required to interpret video and apply it to the practical environment. What can be heard, seen, or sensed, still largely cannot be measured. In many ways, it is better initially to learn how to coach without the use of technology. Although, used judiciously video is a very powerful tool.

Now with Vuemotion’s AI gait analysis, we can have video analysed in 24 hours. It was only 20-25 years ago this information took biomechanists about a week to get the same information back to athletics coaches. Although, we now have a situation presently where we are drowning in information, but devoid of wisdom in how to apply it – particularly in a team sport setting. Mainly because it is so easy and seductive to collect this information. However, how is it interpreted? Used in programming and ultimately coached?

Decoding Metrics for Speed and Acceleration

ALTIS Kinogram Method and Beyond

When evaluating max velocity and acceleration what specific metrics or patterns do you look for in the data?

I think the ALTIS Kinogram method is excellent. It can have some relevance to field sports. Although, it is only descriptive in nature and stops short of detailing the ‘reason’ and ‘correction’ for errors. The Kinogram method is valuable for describing linear max speed, but we know it doesn’t reference acceleration and deceleration, which form a significant part of field sport running.

The VueMotion 20m fly and 20m acceleration offer excellent insights into the direct descriptors such as time, speed, stride length, stride frequency, and contact/flight time. The 2-D kinematic analysis also provides a valuable understanding of how a player runs. Acceleration is about what you do on the ground, so I look at how a player does this. Max speed is about what you do in the air, so considering how someone repositions limbs preparing for the ground, is very insightful.


Athletics has been assessing gait for years. This provides a good guide for us. However, field sport athletes do run differently and are often heavier than track athletes. This does influence stride length, stride frequency, and contact/flight time parameters, but the art is knowing how to interpret these differences.


Optimizing On-Field Performance with Video Feedback

How do you tailor running gait analysis to address rehab needs for injured players? What role does technology play in the process?

Depending on the injury, rehab is where significant performance gains can made. If gait analysis is made part of the return-to-run process it can offer tremendous improvements in objective decision-making when a player is ready to return to team training. We must remember that gait is the foundation of function. We can only infer an athlete’s capabilities from 1-dimensional force plates and Nord boards etc. If we revert to the well-established max speed and COD deterministic models by Dr. Warren Young, they underline the importance of reactive leg strength. With the Prepared to Play Triple Hop Test, we can now measure reactive strength in a much more applied way that takes into vertical, anterior-posterior, and mediolateral forces. Therefore, asymmetries, dysfunction, and lack of coordination with hopping are also observed in running-based tests. Namely through differences in stride length, stride frequency, contact times, and of course, kinematics. Having a focus on the process of ‘how’ a player regains running function is more important than a player’s result. Look after the process the product looks after itself.


Collaborating for Comprehensive Training Plans


In terms of performance enhancement, how do you leverage video feedback to fine-tune running mechanics and optimize players’ on-field speed, acceleration, and deceleration?

I would only use video feedback in a very small group – when I had time. Deceleration is getting a lot of attention of late. In my opinion, it is being complicated and looked at in a reductionist fashion. A discrete deceleration rarely happens in sports in isolation. However, acceleration and a quick transition to reacceleration are much more common. This should greatly influence how we train, teach, and test deceleration. If we simply look at deceleration as a mirror opposite to acceleration, then it is easy to see what are appropriate techniques for both qualities.


With the data obtained from video analysis, how do you collaborate with other professionals like physiotherapists and strength coaches to design comprehensive training plans?

Your average professional knows how to fix problems (retrospectively). The very smart professional prevents problems before they occur. Research and experience show a clear connection between running techniques and common injuries. Frans Bosch wrote an outstanding article on the relationship of injury and running technique in 2015. We can now measure these parameters very easily in our own training environment. As such, using gait analysis to 1. assess injury risk; 2. enhance running performance directly; 3. guide rehabilitation; and, 4. influence how running can be enhanced directly via allied programming.

Integrating Vuemotion for Australian Rules Football

What advice would you give to fellow coaches and practitioners looking to integrate Vuemotion analysis into their approach for enhancing player performance in Australian Rules football?

Not to trivialize the severity of contact in AFL, which can be as severe as any football-rugby code at times. However, it doesn’t have the same amount of contact as the rugby codes. Therefore, this should then influence strength training to be slightly less orthodox and be more about enhancing running performance. Depending on the position played, AFL demands all forms of running (acceleration, deceleration, max speed, and COD). If we accept this, what influences these forms of running? How can they be enhanced? In particular, within the limited time made available. Opportunities to enhance running performance ‘directly’ with players in full training are limited. However, there are numerous opportunities and methods to enhance running performance ‘in-directly’. Some are flexibility and gym-based exercises – namely specific plyometrics, reflex strength training, and functional hip exercises.

We know max speed occurs in training and matches, but not always in absolute terms in relation to a player’s max speed PB. However, depending on the position played, AFL players do spend meaningful time at very high and high-speed running where mechanical efficiency is a huge advantage. So, if we see improving mechanical efficiency as advantageous how do we go about it?

We can’t escape that running speed is determined by stride length and stride frequency. Measuring a player’s leg length will tell us what their stride length should be theoretically. This will inform if they are within, or outside norms associated with speed targets you desire them to attain. For example, some players might have a disproportionally low stride frequency, which is often associated with overstriding. Conversely, some players might be overly dependent on stride frequency (human sewing machines) and not apply enough effective force to attain a desired speed or accelerate to speed. As such, judiciously knowing what plyometrics, what flexibility, and what running drills can correct these outliers can make a big difference in a short period of time – both in terms of performance and risk mitigation.


Bosch, F., & IJzerman, J. (2015). Running mechanics in injury prevention and performance. In Sports Injury Prevention and Rehabilitation (pp. 106-120). Routledge.


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