How many hours do AFL players train in season

How many hours do AFL players train during the season? | Prepare Like a Pro

Ever wondered what it takes to be at the top of your game in Australian Rules Football? AFL players are renowned for their incredible fitness levels and relentless training. But have you ever wondered how many hours they actually put in? Or what exactly goes on during their training sessions? Well, get ready to dive into the inner workings of AFL player preparation!

AFL players leave no stone unturned when it comes to training. During the season, they dedicate a minimum of 25 hours per week to honing their skills and conditioning their bodies. So, what does this rigorous schedule entail? Let’s break it down:

Physical, Skill-Based, and Tactical Training:

AFL players follow a comprehensive training schedule that encompasses three key components: physical, skill-based, and tactical training. Each aspect is crucial in preparing them for the challenges they’ll face on game day.

Physical Training: AFL players undergo rigorous strength and conditioning workouts to ensure they maintain peak fitness levels. These sessions focus on building strength, endurance, and overall physical resilience.

Skill-Based Training: Mastering the intricacies of the game is a vital part of AFL player development. They spend time practicing handpasses, kicks, marks, and tackles to sharpen their technique and improve their game performance.

Tactical Training: AFL is a strategic sport, and players need to be tactically astute. They engage in training sessions that focus on team strategies, positioning, and decision-making in various game situations.

The Weekly Training Routine:

Let’s take a closer look at how AFL players structure their training throughout the week:

Monday: After a couple of recovery days, players kick off the week with a light run-around session to get their bodies moving again. This is followed by skill-based training, which could involve drills like kicking circuits or handball games to fine-tune their technique.

Tuesday: Position-specific training takes center stage on Tuesdays. Players within the forward, midfield, and defensive lines work together to focus on specific aspects of their game, such as goal kicking or one-on-one contests.

Wednesday: Hump day means intense training. Players push their limits during skill and match practice sessions to fine-tune their abilities ahead of the upcoming game. Lower body strength and power training also take place to enhance performance on the field.

Thursday: Rest and recovery are key on Thursdays. Players take a day off to relax, engage in alternative activities, and rejuvenate their bodies for the challenges ahead.

Friday: The pre-game session, known as the captain’s run, is all about sharpening skills and maintaining intensity. Players focus on ball movement and kicking to prepare themselves mentally and physically for the game.

Saturday: Game day rituals come into play. Some players engage in light exercise or mindfulness activities to get in the right mindset before the match. Proper nutrition is also crucial for optimal performance on the field.

Sunday: Recovery mode is in full swing. Players take charge of their own recovery, utilizing techniques like Pilates, yoga, massage, and ice baths to promote healing and relaxation.

The Road to AFL Excellence:

AFL players are relentless in their pursuit of excellence. They understand that their bodies are their most valuable assets, and they invest countless hours in training and conditioning to reach their peak. Whether it’s lifting weights, fine-tuning skills, or focusing on tactical prowess, every aspect of their training is geared towards becoming the best in the sport.

So, if you’re an aspiring AFL player, take inspiration from their dedication and commitment. Embrace a comprehensive training program that covers physical fitness, skill development, and tactical awareness. Remember, the path to AFL success begins with a relentless work ethic and a burning desire to excel. Are you ready to take the first step? Contact us today to embark on your journey towards becoming

If you’re looking to improve your AFL running performance, then check out our Online AFL Training Program. Our program is designed to help you increase your speed, endurance, and running efficiency. Contact us today to learn more!

Jack McLean

Jack McLean is the founder of Prepare Like a Pro. He loves coaching people so that they can reach their personal/professional goals and become the best that they can possibly be. He is currently the Strength & Rehab Coach of Melbourne Football Club and has worked as Strength & Conditioning Coach at Hawthorn Football Club. Jack is a Level 3 Australian Strength & Conditioning Association and Professional Coach and a Level 1 Australian Weightlifting Federation Coach.

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08/16/202207/03/2023 Jack McLean

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How Far Do AFL Players Run In A Football Game? | Prepare Like a Pro

How Far Do AFL Players Really Run? Unveiling the Incredible Distance Covered by Aussie Rules Footballers!

When it comes to fitness, AFL players are in a league of their own. They possess the ability to run vast distances at astonishing speeds, all while making lightning-fast decisions and executing incredible feats of athleticism. It’s no wonder they’re considered some of the fittest athletes in the world!

Picture this: during a single game, the fittest AFL players have been known to cover mind-boggling distances of up to 18 kilometers. That’s right, 18 kilometers! Just try wrapping your head around that. It’s a testament to the physical demands of the sport and the exceptional conditioning required to excel in AFL.

Curious about the average distance covered by AFL players in a match? Thanks to cutting-edge GPS technology, we now have a pretty accurate estimation. On average, AFL players run an impressive 12-14 kilometers per game, with some exceptional athletes even surpassing the 20-kilometer mark. It’s an incredible display of endurance and stamina.

But it’s not just about the sheer distance covered. It’s also about the blistering speed at which these players move. When sprinting, AFL players can reach mind-blowing speeds of up to 35 kilometers per hour. That’s faster than most of us will ever run in our lives!

To achieve such phenomenal fitness levels, AFL players undergo rigorous training regimens. In-season training sessions typically involve running between 3 and 7 kilometers, while pre-season sessions can ramp up to 5 – 16 kilometers. These sessions often incorporate interval sprinting, a vital component of their conditioning. Picture this: short, explosive sprints of 20-40 meters at maximum effort, followed by a brief rest period. This type of training not only hones their on-field performance but also builds the endurance needed for the full duration of a game.

To conquer the demands of AFL, players must also have a high level of aerobic fitness. That’s why their conditioning programs emphasize both long, slow-distance running and shorter, high-intensity sprints. By incorporating interval training, which alternates between periods of high and lower-intensity activity, players maximize their oxygen utilization efficiency and significantly improve their endurance.

So, how can this information benefit you? If you’re an aspiring AFL player looking to enhance your aerobic capacity, incorporating fitness into training drills is key. Imagine starting a drill with an all-out burst of speed, followed by a period of jogging or walking to recover. This technique keeps your heart rate elevated while allowing for necessary recuperation. By gradually intensifying and extending your aerobic training, you’ll witness remarkable improvements in your fitness level, propelling you toward becoming a top-notch AFL player.

Another crucial aspect of AFL player conditioning is high-speed running. To adequately prepare for the demands of the game, AFL players typically cover a range of 300 to 600 meters at high speeds during in-season training sessions. Pre-season sessions push these boundaries even further, spanning distances anywhere from 500 to 3000 meters. This specific conditioning not only enhances their on-field performance but also significantly reduces the risk of injury.

Hear from Harry Sheezel AFL 2022 Draft top 10 prospect about his preparation for Aussie rules football:

To accurately assess and track their aerobic fitness, AFL players and coaches rely on various tests. Some of the most commonly used tests include the beep test, yo-yo intermittent recovery test, and multistage shuttle run test.

The iconic beep test challenges players to run between two points 20 meters apart, with the pace quickening as beeps sound. The score is determined by the level at which the player can no longer keep up with the beeps. It’s a classic assessment of aerobic endurance.

The yo-yo intermittent recovery test pushes players to their limits as they repeatedly sprint back and forth between two points, adjusting the intensity

Common questions from our socials:

Jack McLean

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08/03/202207/03/2023 Jack McLean

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Defining the “dose” of altitude training: how high to live for optimal sea level performance enhancement

Summary

The broader research of this study was to determine the minimal effective dose for living high and training low. This article suggest that previous altitude studies have shown that altitude training has had little effect on EPO and increasing red cell mass. The study hypothesized that the higher you live the greater the chronic stimulus to aerobic pathways and therefore Vo2 max and 3km time trial.
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Athletes were assigned to four different altitude living arrangements while going through a training block at the 1,250 m – 3000 m.

Critique

The research problem identified to develop a specific understanding of the differences in physiological adaptation when comparing living at different altitude levels.

As mentioned in the study altitude training has been proven to improve VO2 max for sub elite and elite endurance athletes. While effective in the developing physiological adaptation the individual variance amongst previous studies is significant, particularly with EPO response and red cell mass. This study is hoping to discover the optimal chronic living altitude for a least affective dose to achieve hematological acclimatization and thus aerobic capacity performance.

A randomized small group of 48 athletes were selected controlled study. After 4 weeks of sea level testing which included hematological, metabolic, and performance base line measures at sea level. athletes were randomly assigned to one of four living altitudes (1,780, 2085, 2454 or 2800 m).

Method

Summary

The research problem of this study was to quantify the most effective living altitude heights for improving aerobic capacity.
The subjects were randomly selected 48 collegiate track & cross country runners 32 men and 16 women close to the same age, weight & height of 21 – 24 years old, weighed 64 kg range of 8.4kg and 174cm range of 9cm.
Members were excluded if they didn’t fit the criteria of living altitude at or above 1500m, and or if injury or illness would impaired normal normal training.

Critique

The elimination for those living in the altitude zones, keeping physical traits similar and selecting healthy athletes from similar sporting back grounds helped eliminated any major bias about individual variance. Subjects were also matched by sex, training history, Vo2 max and a 3km time trial then randomly assigned to living one of the four living arrangements. Supervision from a staff member ensure living compliance. Athletes would only leave for grocery shopping and to train at the set intensity following the HiLo method. High intensity interval-based training completed at lower altitude of 1250 m. Moderate & low intensity training was completed at moderate altitude 1,780 – 3000m. I think the large range for moderate could be an issue for variability of results.
Assessment protocols were thorough and valid utilising previous research, Vo2 sub-maximal test assessed on a treadmill at a consistent pace 14km/h for men and 12km/h for women.

Results

Summary

This researched utilised reliable and valid testing measure to determine bench marking and test the effectiveness of the study.

Critique

The data obtained throughout this study was appropriate and completed with scientific methods.

The use of tables and graphs was an effective way to present the testing data. The in-text results contained all significant findings in relation to the four different groups.
Figure 2 is an effective way presented percent change in 3,000m time trial performance at sea level from post altitude and 2-week post altitude. Effective show casing the difference in results amongst the four groups, the graph was lacking a heading yet there was a blurb providing context and helped with understanding the block graph.

Discussion

Summary

The study set out to find the optimal living altitude for sea level performance enhancement omit aerobic capacity and physiology in endurance athletes when compared to different altitude living arrangements while completing the same training program.

The main findings from this study were that there was a large difference between the lowest altitude (1780m) when group compared to the other three groups. Including 44% less EPO changes, suggesting that living at higher altitude has a greater erythropoietic stimulus to increase red cell mass.

Performance increase in the 3km time trial for the two middle groups were superior (2 – 3%) when compared to the lowest and highest altitude groups whom had no change in 3km time trial.

Critique

The findings in this study showed significant difference in living at different altitude for 3km performance. The sample size was identified, and the study did a great job of filtering people from similar demographics while still randomly selecting the groups. Definitions and variables were all well explained to help with understanding what scientific terms like (Sa02) mean.

This study put to good use the current research on altitude training and living high training low for aerobic adaptation. While achieving their hypothesis of displaying the difference between living at different altitude heights, they also found contrast beliefs in that the highest altitude group didn’t achieve the greatest results.

I thought the limitation of this study was the dominance of male to female yet the study group did a good job to accommodate with adjust supplementation, the pace for sub max test and height/weight age of the athletes. Find the optimal living arrangements a few more groups could have been selected and a larger sample size of athletes now we have an idea that there is a sweet spot between 2085 – 2454m.

The discussion piece did a great job providing their opinion on why the highest group didn’t achieve the greatest results. Census being the acclimatization effects was more significant for this group and so the accumulation of poor-quality sleep and mountain sickness may have had negative effects on the training response and testing performance.

The implications of these findings were that there is difference in physiological response depending on what living altitude arrangement for living in high attitude. The practical take ways of this study were that the 1780m group wasn’t as effective as the middle two groups and the highest group had negative significant implications due to acclimatization.

Part 2: Reflection

Rationale
Strength & Conditioning (S&C)
I have chosen Strength & Conditioning as the target discipline I would like to focus on. I have the desire to be a head strength & conditioning coach at AFL level soon. Currently clarifying my S&C philosophy for elite athletes, I also have a strong passion for helping athletes prepare for high performance and sound S&C principles and methods help with this. I enjoy working in a team environment and I like the fact S&C’s must not only consider our own area of expertise but also the coaches, dietitian, sport psych and of course the athletes.

This article struck my interest as it wasn’t long ago where AFL clubs were keen on going away for altitude camps for physiology reasons also mental resilience. Understanding the science behind ideal living in high altitude could come in handy down the line when planning training camps.

Personal & professional strengths
My strengths from a personal point of view are:

I am a motivated and curios learner, I enjoy open and honest conversations on why people do things the way they do. I love to connect with those I’m working with whether it be athletes or staff. I value inclusivity and having an open-minded mindset. This helps me develop rapport with those I’m working with.

In relation to professional strengths:

My strength & conditioning experience started 13 years ago.
The time dedicated to coaching has helped me develop my communication and skill set to adjust my coaching to suit the environment I am working in.

Playing the game of football for 10 years and working with sub-elite and elite footballers in an S&C role for the last 7 years has helped me have a strong understanding of the demands of the sport.

I have the tools to help athletes with their athletic strength & conditioning goals.

Areas for future improvement

In my group-level communication, I am working to ensure my group-level communication is clear, engaging, and time efficient. Familiarizing myself with the recent research on velocity-based training for power development and Maximal aerobic conditioning prescription for team-based athletes.

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