Learning my AFL Reconditioning Philosophy (1)CategoriesFooty Tips

Unlocking the Power of Reconditioning in AFL: A Comprehensive Guide to Athlete Return to Performance

Introduction

In the high-impact world of Australian Football League (AFL), the significance of reconditioning cannot be overstated. Reconditioning in AFL encompasses a broad spectrum of strategies aimed at ensuring athletes recover efficiently, maintain peak physical condition, and return from injuries stronger and more resilient. This comprehensive guide aims to unlock the power of reconditioning, offering insights into the athlete-centered approach that integrates the latest in sports science. As we gear up for an upcoming live Zoom presentation on AFL reconditioning, we invite you to explore the pivotal role of reconditioning in enhancing athlete recovery and performance.

The Rehab Journey: An Athlete-Centered Approach

Reconditioning in AFL is not a one-size-fits-all process. It’s a personalized journey that begins with an in-depth individual assessment, tailoring the recovery plan to meet each athlete’s unique needs. The key pillars of this journey include:

  • Individual Assessment and Customization: Understanding the specific needs and challenges of each athlete to develop a bespoke recovery plan.
  • Mental Health and Resilience: Recognizing the mental and emotional aspects of recovery, fostering resilience, and supporting athletes through their rehab journey.
  • Nutrition and Recovery: Highlighting the critical role of nutrition in accelerating recovery and optimizing performance.

Communication among athletes, coaches, and medical teams is paramount, ensuring that everyone is aligned in the recovery and reconditioning goals.

Reconditioning Philosophy: Keeping the Big Picture in Mind

The philosophy behind AFL reconditioning is holistic, focusing not just on immediate recovery but on the athlete’s long-term health and career longevity. This involves:

  • Periodization: Implementing a phased approach that includes off-season preparation, in-season maintenance, and post-season recovery.
  • Long-Term Development: Keeping the athlete’s long-term development and career progression in view, beyond the immediate competition season.

Applying the Science: Objectivity and Integration

Sport science plays a critical role in AFL reconditioning, providing objective data to guide decision-making. Key components include:

  • Objective Measurement and Monitoring: Utilizing technologies such as GPS tracking and heart rate monitoring to gather real-time data on athlete performance and recovery.
  • Case Studies and Best Practices: Learning from successful reconditioning strategies through case studies.
  • Techniques for Flexibility and Injury Reduction: Implementing stretching and support strategies to enhance flexibility and reduce the risk of injuries.

Integrating Reconditioning Principles

The ultimate goal is to seamlessly integrate reconditioning principles into daily training and competition schedules, tailoring plans to the individual needs and goals of each athlete. This requires continuous evaluation and adjustment, ensuring that the reconditioning strategies evolve in line with the athlete’s progress and the demands of the sport.

A comprehensive approach to reconditioning in AFL is vital for optimizing athlete recovery, performance, and longevity. As we conclude, we underscore the importance of embracing an athlete-centered approach, informed by sport science, to achieve these goals. We invite you to join our live Zoom presentation for deeper insights and interactive discussions on applying these principles to your practice or team.

Interested in seeing the above information being presented by our founder Jack Mclean? sign up to our academy for free via this link:

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Research:

Hughes L, Rosenblatt B, Haddad F, Gissane C, McCarthy D, Clarke T, Ferris G, Dawes J, Paton B, Patterson SD. Comparing the Effectiveness of Blood Flow Restriction and Traditional Heavy Load Resistance Training in the Post-Surgery Rehabilitation of Anterior Cruciate Ligament Reconstruction Patients: A UK National Health Service Randomised Controlled Trial. Sports Med. 2019 Nov;49(11):1787-1805. doi: 10.1007/s40279-019-01137-2. PMID: 31301034.

  • Sandford GN, Laursen PB, Buchheit M. Anaerobic Speed/Power Reserve and Sport Performance: Scientific Basis, Current Applications and Future Directions. Sports Med. 2021 Oct;51(10):2017-2028. doi: 10.1007/s40279-021-01523-9. Epub 2021 Aug 16. PMID: 34398445.
  • Flatt AA, Allen JR, Keith CM, Martinez MW, Esco MR. Season-Long Heart-Rate Variability Tracking Reveals Autonomic Imbalance in American College Football Players. Int J Sports Physiol Perform. 2021 Dec 1;16(12):1834-1843. doi: 10.1123/ijspp.2020-0801. Epub 2021 May 26. PMID: 34039770.
  • Malone et a. 2016 Malone, S, Roe, M, Doran, DA, Gabbett, TJ and Collins, K (2016) High chronic training loads and exposure to bouts of maximal velocity running reduce injury risk in elite Gaelic football. Journal of Science and Medicine in Sport.
  • Taberner M, Allen T, Cohen DD. Progressing rehabilitation after injury: consider the ‘control-chaos continuum’. Br J Sports Med. 2019 Sep;53(18):1132-1136. doi: 10.1136/bjsports-2018-100157. Epub 2019 Feb 8. PMID: 30737202; PMCID: PMC6818668.
Five essential agility drills to improve lateral speed for athletes.CategoriesFooty Tips

Elevate Your Game: Power Tips for Aspiring AFL Footballers to Dodge Opponents

Aspiring AFL footballers, listen up! If you’re aiming to weave through your opponents with the grace of a gazelle, you’re in the right place. We’re about to dive into some game-changing advice that will not only help you dodge your opponents but also leave them in awe of your agility. With insights derived from the latest research, this post will serve as your roadmap to becoming a more elusive and effective player on the field. So, are you ready to take your AFL game up a notch? Let’s get the ball rolling!

Harnessing the Power of Small-Sided Games

First up, let’s talk about small-sided games. These aren’t just fun; they’re a goldmine for improving your agility. According to Young & Rogers (2014), small-sided games significantly boost your ability to make quicker decisions on the field. It’s not about how fast you move, but how quickly you decide to make that move. Imagine being able to out-think your opponent and be one step ahead, literally. That’s the edge small-sided games can give you, making them a crucial part of your training arsenal.

Rethinking Change-of-Direction Training

Change-of-direction training might seem like a no-brainer for agility, right? However, the same research by Young & Rogers (2014) suggests that its benefits might not be as pronounced as we thought, especially for developing the kind of reactive agility that makes a difference in real-game scenarios. This doesn’t mean you should ditch these drills entirely, but rather, integrate them with other training forms for a well-rounded agility workout.

AFL Draft Combine
AFL Draft Combine

The Neuromuscular Training Advantage

Zouhal et al. (2019) bring neuromuscular training into the spotlight, highlighting its significant impact on agility performance in elite soccer players. Given the similarities in agility demands between soccer and AFL, incorporating neuromuscular training into your routine could be a game-changer. This type of training focuses on improving your muscle response times and coordination, essential for executing quick turns and evasive maneuvers.

Sharpening Your Perceptual Skills

Perceptual skill, or the ability to quickly process and react to your surroundings, is another critical component of agility. Young & Willey (2010) emphasize the importance of integrating perceptual training into your agility drills. It’s not just about how fast you are but how fast you can perceive a gap or an opponent’s move and react accordingly. This skill can often be the difference between a successful evasion and a missed opportunity.

Speed, Agility, and Quickness (SAQ) Training

Lastly, Milanović et al. (2013) shed light on the effectiveness of SAQ training in enhancing agility. This approach, which combines speed, agility, and quickness exercises, has been shown to improve performance significantly, even when the ball is in play. For AFL players, this means being more adaptable and agile, with or without the ball, enhancing your ability to evade opponents and create opportunities.

Incorporating These Insights into Your Training

How do you put all this into practice? Start by integrating small-sided games into your training sessions to enhance your decision-making speed. Complement these with neuromuscular training exercises to improve your physical response times and coordination. Don’t overlook the importance of perceptual training; consider drills that mimic real-game scenarios to sharpen your reactive agility. Lastly, incorporate SAQ training to round out your agility development, ensuring you’re quick, nimble, and ready to outmaneuver your opponents.

Improving your ability to evade opponents in AFL requires a multifaceted approach, as research vividly illustrates. By focusing on small-sided games, neuromuscular, and SAQ training, while also honing your perceptual skills, you’re setting yourself up for success on the field. Remember, agility is not just physical; it’s a mental game, too. So, lace up, stay sharp, and get ready to leave your opponents wondering where you went.

Eager to elevate your AFL game further? Dive into more insights and tips on our blog and join a community of footballers who, just like you, are on their way to greatness. Let’s turn these insights into action and transform your agility on the field!

Try our program for FREE via this link alternatively, book a 15-minute call with Jack to discover the best program for you!

Check out our favourite change of direction strength drills with the below videos:

Young, W., & Rogers, N. F. R. (2014). Effects of small-sided game and change-of-direction training on reactive agility and change-of-direction speed. *Journal of Sports Sciences, 32*, 307-314. [https://consensus.app/papers/effects-smallsided-game-changeofdirection-training-young/07ed8e840b3a53c8b9318df2fc659bff/(https://consensus.app/papers/effects-smallsided-game-changeofdirection-training-young/07ed8e840b3a53c8b9318df2fc659bff/

Zouhal, H., Abderrahman, A. B., Dupont, G., Truptin, P., Le Bris, R., Le Postec, E., Sghaeir, Z., Brughelli, M., Granacher, U., & Bideau, B. (2019). Effects of Neuromuscular Training on Agility Performance in Elite Soccer Players. *Frontiers in Physiology, 10*. [https://consensus.app/papers/effects-training-agility-performance-elite-soccer-zouhal/95ea735b2fea57b78cab183208273266/ (https://consensus.app/papers/effects-training-agility-performance-elite-soccer-zouhal/95ea735b2fea57b78cab183208273266/

Young, W., & Willey, B. (2010). Analysis of a reactive agility field test. *Journal of Science and Medicine in Sport, 13 3*, 376-378. [https://consensus.app/papers/analysis-agility-field-test-young/01fec2786ef755b790d6db6db9637e75/ (https://consensus.app/papers/analysis-agility-field-test-young/01fec2786ef755b790d6db6db9637e75/

Milanović, Z., Sporiš, G., Trajković, N., James, N., & Šamija, K. (2013). Effects of a 12 Week SAQ Training Programme on Agility with and without the Ball among Young Soccer Players. *Journal of Sports Science & Medicine, 12 1*, 97-103. [https://consensus.app/papers/effects-week-training-programme-agility-without-ball-milanović/967e40951a76536ea35fb260223e6752/(https://consensus.app/papers/effects-week-training-programme-agility-without-ball-milanović/967e40951a76536ea35fb260223e6752/