Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking. Plyometrics tone the entire body, burn calories, and improve cardiovascular health.

CategoriesFooty Tips

Maximizing Off-Season Gains: Strength & Conditioning Tips for AFL Players

Hi, I’m Jack McLean, a strength & conditioning coach at the Melbourne Football Club, where I help athletes reach peak performance. With a master’s in applied sport science, my passion lies in optimizing athletic performance through high-performance training methods. Today, I want to share some insights on how Aussie Rules footballers, both elite and aspiring, can maximize their off-season training to ensure they’re ready for the rigors of footy.

Why Off-Season Training Matters in AFL

In Aussie rules football, the off-season is a critical period to develop strength, endurance, and overall fitness. This time is essential for resetting your body after a grueling season while laying the groundwork for the upcoming footy season. Structured strength & conditioning plans during this time ensure you don’t just maintain fitness but make improvements in areas like speed, agility, and strength.

The off-season is not just about rest—it’s about high-performance preparation, so you return to the field stronger, faster, and less prone to injury.

Phase 1: Rest & Active Recovery

After a hard-fought AFL season, the first step is taking one to two weeks to recover. This rest period is essential for both physical and mental recharge. However, it doesn’t mean you should be completely inactive. Light activities like casual runs or swimming can help maintain some fitness without straining the body. This phase is important for preventing burnout and allows you to start your conditioning program with renewed energy.

Phase 2: Rebuild Strength and Fitness

After the recovery phase, it’s time to gradually reintroduce strength & conditioning exercises. Focus on aerobic running, basic gym sessions, and low-intensity plyometrics. The goal here is to develop flexibility, improve stiffness, and build endurance.

I always recommend working on sport science principles, ensuring that your conditioning is targeted towards AFL-specific movements. Whether you’re a professional or a junior player, movements like running, jumping, and tackling should be incorporated.

Phase 3: High-Intensity Training

As you progress, it’s time to ramp up the intensity. The next four weeks should focus on more challenging exercises like sprinting, agility drills, and heavy strength training. Incorporating squats, deadlifts, and plyometrics into your workouts will help build explosive power for acceleration and tackling on the field.

High-performance AFL requires players to be powerful and fast. These strength exercises ensure you’re not only stronger but also capable of moving efficiently during quick bursts of speed, change of direction, and fend-offs.

Phase 4: Sport-Specific Conditioning

In the final phase of off-season preparation, the focus shifts to footy-specific training. Drills that emphasize agility, kicking, and change of direction should be the cornerstone of your workouts. This ensures that when you step back on the field, you’re not only fit but also conditioned for the demands of Aussie rules football.

Personalized strength & conditioning plans tailored to AFL movements are crucial for optimizing performance and preventing injury. Remember, fitness is more than just running laps—it’s about targeted, functional movements that translate to high performance in footy.

Strength & Conditioning for Long-Term Success

One key lesson I’ve learned in my role at Melbourne Football Club is the importance of consistency and gradual progression. There are no shortcuts in high performance. Sustainable gains come from disciplined, structured training. Whether you’re looking to bulk up, become faster, or prevent injury, the right mix of conditioning, strength work, and sport-specific drills is essential.

If you’re an AFL player or a parent of a junior footballer, consider working with a qualified strength & conditioning coach to create a program that fits your specific needs. A tailored approach will ensure that your off-season work translates into results on game day.

Final Thoughts

Off-season training is a critical part of any AFL player’s journey. Whether you’re a seasoned professional or an up-and-coming footy star, applying the right sports science principles to your strength & conditioning routine will set you up for a successful season.

Stay focused, trust the process, and remember that high performance is built through smart, consistent training.

Want more tips on maximizing your footy fitness? Follow along for more AFL insights and training advice!

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References:

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  • Associations between skating mechanical capabilities and off‐ice physical abilities of highly trained teenage ice hockey players
    • Published in the European Journal of Sports Science (2024)
    • This study investigates the relationship between off-season training and muscular development to enhance skating performance.
    • Read the study
    • PDF link
  • Peak Power Changes During a Countermovement Jump Following Treadmill and Cycling High-Intensity Interval Training
    • Published in the International Journal of Exercise Science (2023)
    • The study explores how high-intensity interval training affects peak jump power in athletes.
    • Read the study
  • The importance of personalization in high altitude protocols for hematologic and metabolic benefits in sports: A multi-dimensional N-of-1 case study
    • Published in Heliyon (2024)
    • Discusses the personalized approach to high-altitude training for improving athletic performance.
    • Read the study
    • PDF link
Episode 81 - AFL Plyometric TrainingCategoriesFooty Tips

Plyometric Training for AFL Players: Enhance Power and Performance

Australian Football League (AFL) demands high levels of physical prowess, where power development is not just beneficial—it’s crucial. This comprehensive guide delves into the strategic application of plyometrics, employing a structured plyo framework to optimize power and performance in AFL players. Tailored for strength and conditioning coaches and high-performance staff, we explore effective methodologies that enhance explosive capabilities through specific training techniques.

Understanding Plyometrics in AFL

Plyometrics, or plyo, involves explosive exercises that enhance the stretch-shortening cycle of the muscles, crucial for rapid and powerful movements in sports. This type of training is especially pivotal in AFL, where activities such as sprinting, jumping, and quick directional changes dominate the gameplay.

Scientific Foundation

Evidence supports the significant impact of plyometric training on athletic performance, with specific benefits in leg power and overall explosiveness—key components for AFL athletes. According to Ramirez-Campillo et al. (2020), plyometric jump training substantially improves physical fitness in soccer players, closely paralleling the demands faced by AFL players【1】.

Creating an Effective Plyometrics Program

Designing a plyometrics program requires a deep understanding of AFL’s physical demands and the individual athlete’s capabilities. Here’s a refined approach to structuring a plyometrics regimen using the plyo framework.

Step 1: Plyo Framework and Deep Tier Coordination

The plyo framework begins with foundational movements, categorized under deep tier coordination rudiments. This involves basic skills like **hopping, bounding,** and **jumping** to develop coordination and condition athletes for more complex movements.

Step 2: Advanced Plyometric Techniques

As athletes progress, they engage in more advanced drills, such as **depth drops** and activities that incorporate **low, medium, and high amplitude vectors**. These exercises enhance the body’s ability to absorb and generate force, crucial for effective tackling and leaping in AFL.

 

Step 3: Exercise Selection

Selecting the right exercises is critical to target movement patterns and energy systems most utilized in AFL. For lower body power, focus on:

– **Jumping/Leaping Force:** Utilize drills that enhance vertical and horizontal leap abilities, integrating cues for precise execution.

– **Bounding and Depth Drops:** These are high-intensity drills that improve dynamic leg strength and explosive power.

### Step 4: Program Variables

– **Frequency:** Implement 2-3 plyometric sessions per week, with adjustments made for in-season or off-season periods.

– **Intensity and Volume:** Adjust intensity levels and volume according to the phase of training, focusing on quality and technique.

– **Progression:** Gradually increase exercise intensity and complexity based on the athlete’s improvement and conditioning levels.

### Step 5: Safety and Injury Prevention

Emphasize proper technique and gradual progression to prevent injuries. Ensure athletes perform exercises with correct form and adequate recovery periods are observed to handle the high-impact nature of plyometrics.

Integration with Other Training Components

Plyometrics should be integrated with strength, endurance, and skill training to ensure a well-rounded athletic development. This holistic approach addresses all physical aspects required for peak AFL performance.

Case Studies and Practical Applications

Studies such as those by Markovic (2007) and Komi and Bosco (1978) emphasize the importance of plyometric training in enhancing vertical jump height and leg power, which are directly transferable to AFL performance demands【3】【4】. Blagrove, Howe, and Cushion (2018) also illustrate the complementary nature of strength and plyometric training in sports【5】.

A well-structured plyometric program is essential for developing explosive power in AFL players. By adhering to a detailed plyo framework and focusing on deep tier coordination, coaches can significantly enhance their athletes’ performance capabilities. The key is not just to implement plyometrics but to integrate them strategically with other training elements to produce resilient and powerful AFL athletes.

 

References:

1. Ramirez-Campillo, R., Alvarez, C., García-Pinillos, F., Sanchez-Sanchez, J., Yanci, J., Castillo, D., & Loturco, I. (2020). Effects of plyometric jump training on physical fitness in amateur and professional soccer players: A meta-analysis. *Journal of Sports Sciences*, 38(6), 674-683. https://doi.org/10.1080/02640414.2020.1716687

2. Behrens, M., Mau-Moeller, A., Mueller, K., Heise, S., Gube, M., Beuster, N., Herlyn, P. K. E., & Bruhn, S. (2016). Plyometric training improves voluntary activation and strength during isometric, concentric and eccentric contractions. *Journal of Science and Medicine in Sport*, 19(2), 170-176. https://doi.org/10.1016/j.jsams.2015.02.007

3. Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. *British Journal of Sports Medicine*, 41(6), 349-355; discussion 355. https://doi.org/10.1136/bjsm.2007.035113

4. Komi, P. V., & Bosco, C. (1978). Utilization of stored elastic energy in leg extensor muscles by men and women. *Medicine and Science in Sports*, 10(4), 261-265.

5. Blagrove, R. C., Howe, L. P., & Cushion, E. J. (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance: A systematic review. *Sports Medicine*, 48(5), 1117-1149. https://doi.org/10.1007/s40279-017-0835-7

Strengthen Muscles, Load Patterns and Move through Planes (1)CategoriesFooty Tips

Strengthen Muscles, Load Patterns and Move through Planes

In the high-intensity world of the Australian Football League (AFL), strength and conditioning stand as pivotal elements for success on the field. Beyond the basic requirements of stamina and agility, the intricate play of muscles, load patterns, and movement through various planes plays a crucial role in elevating an athlete’s performance while minimizing the risk of injury. This blog post delves into these foundational components of AFL strength and conditioning, offering insights into how players can fortify their physical prowess and achieve peak performance through strategic training.

Understanding Muscles in AFL

AFL is a sport that demands versatility and resilience, relying on a wide array of muscle groups for different facets of the game such as sprinting, jumping, tackling, and kicking. Central to an AFL athlete’s performance are the leg muscles—including quadriceps, hamstrings, and calves—responsible for explosive speed and powerful jumps. Similarly, core strength, encompassing the muscles of the abdomen, lower back, and hips, is essential for stability, balance, and the generation of force during gameplay.

However, muscle strength in AFL goes beyond the mere ability to perform. It’s also about injury prevention. A well-conditioned athlete is less likely to succumb to the common injuries plaguing the sport, such as hamstring strains or ACL tears. Therefore, understanding the specific needs of these muscle groups and tailoring strength training accordingly is vital for longevity in the sport.

The Science of Load Patterns

At the core of any strength and conditioning program is the concept of load patterns. This refers to the different ways in which muscles are challenged during training—be it through lifting weights, resistance training, or bodyweight exercises. In AFL, varying these load patterns is critical not just for muscle growth, but for enhancing muscle resilience and adaptability to the unpredictable demands of the game.

Load patterns can be categorized broadly into isotonic (movement of the muscle under load), isometric (muscle under load without movement), and plyometric (explosive movements) exercises. Each has its place in an AFL athlete’s regimen. Isotonic exercises, for example, build muscle mass and strength through typical lifting motions. Isometric exercises enhance muscle endurance and stability, critical for maintaining tackles or holding positions. Plyometric training, on the other hand, develops explosive power, a requisite for sudden sprints or leaps.

Understanding and implementing these various load patterns in training ensures a comprehensive development of muscle strength and function, preparing athletes not just for the physical demands of AFL, but for the rigors of competition at the highest levels.

 

Movement Through Planes for AFL Athletes

To fully harness their physical capabilities, AFL players must train in three-dimensional space, moving through the sagittal (divides the body into left and right), frontal (divides the body into front and back), and transverse (divides the body into top and bottom) planes. This comprehensive approach ensures athletes can handle the game’s dynamic demands, from straightforward sprints to lateral dodges and rotational kicks.

  • Sagittal Plane: Movements in this plane, such as forward runs and vertical jumps, are critical for charging towards the goal or contesting marks. Training might focus on lunges, squats, and deadlifts, emphasizing forward and backward movements that replicate on-field actions.
  • Frontal Plane: Sideways movements occur in the frontal plane, essential for side-stepping opponents or taking side catches. Exercises like lateral lunges and side planks can improve stability and agility in this plane.
  • Transverse Plane: The transverse plane is all about rotation, pivotal for powerful kicks and handballs across the body. Training in this plane often involves rotational exercises, such as medicine ball throws and twist jumps, to enhance core strength and rotational power.

By training across these planes, AFL players can develop a versatile skill set, enabling them to maneuver more effectively and unpredictably on the field.

Integrating Strength, Load, and Movement in Training

Creating a balanced and comprehensive training program involves merging principles of muscle strengthening, varied load patterns, and multi-plane movements. Such an approach not only elevates overall athleticism but also tailors physical development to the unique demands of AFL. Coaches and players should aim to:

  • Diversify Training Stimuli: Incorporate a mix of isotonic, isometric, and plyometric exercises to challenge muscles in different ways, ensuring all-round development and reducing the risk of overuse injuries.
  • Emphasize Functional Movement: Focus on exercises that mimic game-specific movements, enhancing the transfer of gym-based gains to on-field performance.
  • Periodize Training: Structure training cycles throughout the season to focus on building strength, power, and endurance at different times, aligning with the competitive calendar to peak at the right moments.

Case Studies and Success Stories

The effectiveness of a well-rounded AFL strength and conditioning program is best illustrated through the achievements of top athletes and teams. Consider the transformation of players like Dustin Martin and Patrick Dangerfield, whose commitment to comprehensive physical conditioning has contributed to their explosive performance on the field. Their training regimes, focusing on a blend of strength, agility, and functional movement, underscore the importance of a holistic approach to physical preparation.

Actionable Tips

Strengthening muscles, mastering load patterns, and moving through various planes form the cornerstone of AFL strength and conditioning. These elements, when integrated into a thoughtful training program, can significantly elevate an athlete’s performance and resilience. As we conclude, here are some practical tips for players and coaches:

  • Start with the Basics: Ensure a solid foundation of strength and conditioning before specializing in more complex load patterns and movements.
  • Prioritize Movement Quality: Focus on executing movements with proper form to maximize benefits and minimize injury risk.
  • Incorporate Recovery: Adequate rest and recovery are just as important as the training itself. Implement strategies such as sleep optimization, nutrition, and active recovery sessions.
  • Seek Professional Guidance: Partner with experienced strength and conditioning coaches who can tailor programs to individual needs and goals.

 

Whether you’re an aspiring AFL player, a seasoned athlete looking to refine your physical capabilities, or a coach aiming to enhance your team’s performance, “Prepare Like a Pro” offers personalized training programs designed to meet your specific needs. Join us to unlock your full potential and prepare like a pro for your next AFL season. Reach out today to start your journey towards peak performance.

Don’t miss out on more content on football training and expert advice. Subscribe to our YouTube channel and register for the upcoming live podcast episode with Jack McLean for an in-depth discussion on strength training for footballers.

 

Click the link below to book a FREE footballer discovery call with Jack. 

https://calendly.com/plp2

 

Why Strength & Conditioning is critical for developing footballersCategoriesFooty Tips

Don’t Get Left Behind: The Transformative Power of Strength Training for Footballers

In the realm of football, strength training is not just an add-on; it’s a fundamental pillar that supports the very essence of an athlete’s performance. Have you ever considered how strength training shapes a footballer’s career? In an upcoming podcast episode, Jack McLean, the visionary behind Prepare Like a Pro, delves into the critical role of strength training for developing footballers. This blog post explores the transformative power of strength training, from enhancing on-field performance to building mental and physical resilience.

Section 1: The Foundation of Football Fitness

Physical Fitness in Football

Football demands more than just skill with the ball; it requires a comprehensive physical fitness that encompasses strength, agility, endurance, and speed. Physical fitness acts as the backbone, enabling players to perform at their peak throughout the 90 minutes of the game.

Complementing Football Training with Strength Work

Integrating strength training into a footballer’s routine doesn’t take away from their sport-specific training; instead, it enhances it. Strength training complements on-field practice by improving muscle power, which is crucial for sprinting, jumping, and tackling.

  • Diving Deeper into Physical Fitness for Footballers: Explore the biomechanics of football, discussing how different types of strength (e.g., explosive strength, endurance strength) contribute to a player’s overall performance on the field.
  • Synergy Between Strength Training and Football Skills: Offer insights into how strength training enhances technical skills, such as ball control and shooting power, through real-life examples and scientific studies.

 

Section 2: The Benefits of Strength Training for Footballers

  • Advanced Performance Metrics: Introduce advanced metrics used by sports scientists to measure the impact of strength training on footballers’ performance, including VO2 max improvements, muscle hypertrophy, and fatigue resistance.
  • Injury Mitigation and Rehabilitation: Detail the role of strength training in rehabilitation from injuries, showcasing case studies of players who have successfully returned to peak performance levels following strength-focused rehab programs.
  • Psychological Empowerment Through Strength Training: Delve into the psychological aspects, discussing how overcoming challenges in the gym can lead to greater mental toughness on the pitch.

Section 3: Key Strength Exercises for Footballers

Core Workouts

A strong core is vital for footballers. It enhances stability, agility, and power, which are crucial for effective play. Exercises like planks, Russian twists, and leg raises are foundational for building core strength.

Lower Body Strength

Powerful legs are non-negotiable in football. Squats, lunges, and deadlifts build the leg strength necessary for explosive sprints and powerful kicks.

Upper Body Workouts

Upper body strength is essential for winning physical duels and maintaining balance. Push-ups, pull-ups, and bench presses should be staples in a footballer’s strength training routine.

Section 4: Integrating Strength Training Into Your Routine

Starting Strength Training

For footballers new to strength training, starting can seem daunting. Begin with basics and progressively increase intensity to prevent overtraining and injuries.

Personalized Training Plans

A one-size-fits-all approach doesn’t work in strength training. Each footballer should have a personalized plan that considers their current fitness level, goals, and footballing demands.

Expert Insights from Jack McLean

In the upcoming podcast episode, Jack McLean shares his expert insights on strength training for footballers. McLean emphasizes the importance of a tailored approach, recognizing the unique needs of each athlete.

Strength training holds the key to unlocking a footballer’s full potential. From enhancing performance and preventing injuries to building resilience, the benefits are clear. Subscribe to our YouTube channel and register for the live podcast event with Jack McLean to dive deeper into the world of strength training for footballers.

Section 5: Nutrition and Strength Training for Footballers

  • Fueling for Strength: Cover the importance of nutrition in supporting strength gains and recovery, highlighting optimal foods, supplements, and meal timing for footballers.
  • Hydration Strategies: Emphasize the role of hydration in performance and recovery, providing guidelines for fluid intake before, during, and after strength training sessions.

Section 6: Recovery Strategies for Optimal Performance

  • Rest and Recovery Techniques: Explore various recovery methods, including active recovery, sleep optimization, and recovery technologies, that support muscle repair and growth.
  • Incorporating Rest Days: Stress the importance of rest days in a strength training regimen, discussing the physiological benefits of allowing muscles to recover.

Section 7: Technology and Innovation in Strength Training

  • Wearable Tech in Training: Examine how wearable technology is used to monitor performance and progress in strength training, offering examples of devices and their benefits.
  • Virtual Training Programs and Apps: Highlight the role of apps and online platforms in providing accessible, personalized strength training programs for footballers.

Section 8: Psychological Aspects of Strength Training

  • Building a Growth Mindset: Discuss how strength training challenges can foster a growth mindset among footballers, leading to improved resilience and adaptability.
  • The Role of Coaching in Mental Preparation: Highlight how coaches can support athletes mentally through strength training, including setting realistic goals and creating a positive training environment.

Section 9: Forward-Looking: The Future of Strength Training in Football

  • Emerging Trends and Practices: Speculate on future trends in strength training for footballers, such as the integration of AI and machine learning for personalized training plans.
  • The Holistic Athlete: Conclude with a vision of the future where strength training is part of a holistic approach to footballer development, emphasizing balance, wellness, and long-term career planning.

Call to Action

Don’t miss out on more content on football training and expert advice. Subscribe to our YouTube channel and register for the upcoming live podcast episode with Jack McLean for an in-depth discussion on strength training for footballers.

 

Click the link below to book a FREE footballer discovery call with Jack. 

https://calendly.com/plp2

 

Promotional graphic for a Q&A session featuring Dean Benton on maximizing athletic performance with VUEmotion.CategoriesFooty Tips 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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Dean Benton: Sprint running for football codes | Prepare Like a Pro

Footballer DevelopmentCategoriesPodcast Weekly Updates

Episode 82 – Mastering the AFL Marathon – 6 Essential Strategies for Prolonging Your Playing Career

Introduction

In this blog post, we will explore six essential strategies that can help AFL players achieve “AFL Marathon Mastery,” not only propelling them to prolong their playing careers but also enabling them to excel on the field. From strength training to recovery and lifestyle choices, these two times “AFL Marathon Mastery” will serve as the cornerstone of your longevity and success in the Australian Rules Football (AFL) marathon. Playing AFL requires exceptional physical and mental stamina due to the sport’s high-impact nature and long game duration, making it imperative for players to prioritize their fitness and well-being around “AFL Marathon Mastery.”

Highlights of the episode:

  • Consider training age
  • Consider your body mass
  • Know your medical limitations
  • Know when to do plyometric training
  • Make sure your intent is to move faster

Emphasize Key Compound Movements in the Gym

One crucial aspect of maintaining a successful AFL career is building and preserving strength. Compound movements, such as squats, deadlifts, bench presses, and bench pulls, play a vital role in developing overall strength and stability. By consistently incorporating these exercises into your gym routine, you can fortify your muscles, protect your joints, and enhance your ability to resist tackles and maintain balance during high-intensity gameplay.

Incorporate Explosive Movements

Speed and agility are paramount in AFL, and incorporating explosive movements into your training regimen is essential. Sprinting should be a regular part of your training sessions, not just for maximum velocity exposure but also for working on accelerations, which occur more frequently in games. Focus on your first three steps, using power bands and emphasizing proper technique to enhance your acceleration and change of direction abilities. Additionally, include power training sessions in your routine to improve explosiveness and prime your body for peak performance on game days.

Maintain an Aerobic Conditioning Stimulus

AFL is a physically demanding sport that requires both endurance and the ability to recover quickly. In season, it’s crucial to reduce ground contact forces to protect your joints. This can be achieved through off-feet conditioning, such as cycling, swimming, or total body circuits. By incorporating aerobic conditioning exercises, you can build a strong foundation and improve your overall fitness. Pre-season is the ideal time to focus on developing your aerobic base, enabling you to handle high-intensity efforts and recover efficiently throughout the season.

Prioritize Body Health and Recovery

Taking care of your body is paramount to sustaining a successful AFL career. Recovery plays a significant role in preventing injuries and optimizing performance. A simple approach to recovery is to work in minutes equal to the time spent working out. For example, if you spend 45 minutes in the gym and have a 60-minute on-field session, aim for two hours of recovery activities. These activities may include deep tissue massages, light recovery sessions in the pool, stretching, and foam rolling. By prioritizing recovery, you can enhance your resilience, build robustness, and reduce the risk of injuries.

Focus on an Elite Lifestyle: Sleep, Stress, and Nutrition

To perform at your best on and off the field, it is crucial to prioritize three essential aspects of your lifestyle: sleep, stress management, and nutrition. Adequate sleep is vital for recovery and cognitive function, so aim for a consistent and restful sleep routine. Additionally, manage stress effectively by practicing mindfulness, seeking support when needed, and developing coping mechanisms. Lastly, pay close attention to your nutrition. Fueling your body with the right nutrients will provide you with energy, aid in recovery, and optimize your performance. Make healthy food choices and ensure you’re properly hydrated to excel in the demanding AFL environment.

Consult Experts and Injury Prevention

Injuries can be significant setbacks in an AFL career, so it’s crucial to consult with experts to prevent and manage them effectively. Whether you’ve experienced a significant injury, such as an ACL tear, or a minor strain, seek guidance from specialists who can help you restore and improve your range of motion. Working with AFL strategy coaches and injury-specific experts will equip you with the knowledge and techniques to reduce the risk of further injuries. By prioritizing injury prevention, you can continue to perform at your best and avoid potential setbacks.

Conclusion

Prolonging an AFL career requires a comprehensive approach that encompasses strength training, explosive movements, aerobic conditioning, recovery, lifestyle choices, and injury prevention. By implementing these six essential strategies into your training and daily life, you can enhance your performance, increase longevity, and enjoy a successful AFL career. Remember, it’s not just about the game itself but also about the commitment you make to your physical and mental well-being. Master the AFL marathon, and the rewards will follow.

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