Elite strength & conditioning pro sportCategoriesStrength & Conditioning Coaches Tips

Keys to Professional Growth for Strength & Conditioning Coaches Wanting to Work in Pro Sport

Are you aspiring to become a strength & conditioning coach in professional sports? The journey to the top is challenging but immensely rewarding. Understanding the keys to professional growth in this field can set you on the right path to achieving your career goals in elite sports. This article will provide insights and strategies to help you advance your career and excel in strength & conditioning.

As an AFL strength & conditioning coach currently employed at Melbourne Football Club, I have navigated this path and gained valuable experience. My master’s degree in applied sports science has equipped me with the knowledge to share practical advice with you.

Let’s delve into the essential steps that will help you grow professionally and secure a role in high-performance sports. From education and certifications to networking and overcoming challenges, this guide covers it all.

Understanding the Role of a Strength & Conditioning Coach

A strength & conditioning coach plays a crucial role in the development and maintenance of athletes’ physical fitness. This involves designing and implementing training programs that enhance athletic performance while preventing injuries. In elite sports, the expectations are even higher, as athletes require tailored programs to meet the specific demands of their sport.

The Importance of High Performance

High performance is at the heart of professional sports. Coaches must ensure that athletes reach their peak physical condition, which directly influences their performance in competitions. This requires a deep understanding of sport science and the ability to apply it practically.

Education and Certification Requirements

To become a successful strength & conditioning coach, obtaining a solid educational foundation is paramount. A degree in sport science, exercise physiology, or a related field provides the essential knowledge needed to understand human physiology, biomechanics, and nutrition.

Certifications to Consider

Certifications such as the Certified Strength and Conditioning Specialist (CSCS) or the Strength and Conditioning Coach Certified (SCCC) are highly regarded in the industry. These certifications demonstrate a coach’s expertise and commitment to professional development.

Practical experience is invaluable in the field of strength & conditioning. Internships and mentorship programs provide aspiring coaches with the opportunity to apply theoretical knowledge in real-world settings.

Internships and Mentorships

Securing internships with professional sports teams or reputable training facilities allows you to learn from experienced coaches and understand the dynamics of working in elite sports. Mentorship programs offer guidance and support, helping you navigate your career path effectively.

Networking and Building Professional Relationships

Networking is essential for career growth in strength & conditioning. Attending conferences, workshops, and seminars provides opportunities to meet industry professionals and expand your knowledge base.

Building relationships with peers, mentors, and other professionals in the field can open doors to new opportunities. These connections can provide valuable advice, job leads, and collaborative opportunities.

Advancing Your Skills

Regularly upgrading your skills through certifications, courses, and training programs ensures that you remain proficient in the latest techniques and methodologies in strength & conditioning.

Transitioning to Elite and Professional Sports

Transitioning from amateur to professional sports requires a strategic approach. Building a strong portfolio, gaining experience in high-pressure environments, and demonstrating your ability to deliver results are key factors.

Securing a role in professional sports often involves starting at the grassroots level and gradually progressing to higher levels. Patience, perseverance, and a proactive approach are essential for making this transition successfully.

Overcoming Challenges in the Field

Strength & conditioning coaches face numerous challenges, including injury management, athlete compliance, and maintaining motivation. Understanding these challenges and developing strategies to overcome them is crucial for success.

Effective communication, individualized training programs, and fostering a positive training environment are some strategies to overcome these challenges and excel in your role.


1. What qualifications are needed to become a strength & conditioning coach in Australia?

In Australia, aspiring strength & conditioning coaches often begin with a bachelor’s degree in sports science, human movement, or exercise physiology from an accredited university. Higher-level positions, especially within professional sports or academia, may require a master’s degree in a relevant field.

2. How can I gain practical experience in strength & conditioning in Australia?

Gaining practical experience in Australia can involve internships with local sports teams, from amateur to professional levels, or working with university athletic programs. Volunteering with organizations like the Australian Institute of Sport (AIS) or local sports clubs can also provide valuable hands-on experience.

3. What are the best certifications for strength & conditioning coaches in Australia?

In Australia, key certifications include:

  • Certified Strength and Conditioning Specialist (CSCS) is offered through the National Strength and Conditioning Association (NSCA), which is internationally recognized.
  • Level 1 and Level 2 Strength and Conditioning Coach Accreditation through the Australian Strength and Conditioning Association (ASCA).

4. How important is networking in the strength & conditioning field in Australia?

Networking is crucial in the Australian strength & conditioning field, providing connections that can lead to job opportunities and professional development. Joining professional bodies such as the ASCA and attending local conferences, seminars, and workshops are effective networking strategies.

5. What strategies can help me transition to professional sports in Australia?

Strategies include:

  • Obtaining relevant qualifications and building a strong foundation in sports science.
  • Gaining as much hands-on experience as possible through internships and volunteering.
  • Networking within the industry to meet coaches and sports professionals.
  • Specializing in sports that are popular and widely supported in Australia, such as rugby, cricket, or Australian Rules Football, could also be beneficial.

6. How can I stay updated with the latest advancements in sports science in Australia?

Staying updated can be achieved by:

  • Subscribing to Australian sports science publications and journals like the Journal of Science and Medicine in Sport.
  • Participating in workshops, courses, and conferences held by reputable organizations such as the ASCA and Sports Medicine Australia.
  • Engaging with local universities that have sports science research programs, such as the University of Queensland or the University of Melbourne.

These approaches will help ensure you are current with the latest research and best practices in the field within Australia.


In conclusion, professional growth in strength & conditioning requires a combination of education, practical experience, networking, and continuous development. By following the strategies outlined in this article, aspiring coaches can enhance their skills and increase their chances of securing roles in high-performance sports. Stay committed, keep learning, and apply these insights to achieve your career goals.


Are you an aspiring strength & conditioning coach aiming for your first full-time contract in professional sports? We’ve got just the tool to help you map out your path to success!

📈 Introducing the Pro Sport Growth Scorecard! This exclusive, free resource is meticulously designed to assist you in identifying key areas of improvement, setting realistic goals, and strategically advancing toward your career objectives.

Why download the Scorecard?

  • Targeted Tracking: Monitor your progress in crucial competencies needed for a career in elite sports.
  • Goal Setting: Define clear, actionable goals that drive you towards your dream job.
  • Results-Oriented: Focus your efforts on what truly matters to achieve professional growth faster.

Don’t leave your career progression to chance. Take proactive steps to sculpt your future in the elite sporting industry!

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Start tracking your career growth and coaching strategies now and make your dream of securing a full-time pro sports contract a reality!


Schoenfeld, B. J., Fisher, J., Grgic, J., Haun, C., Helms, E., Phillips, S., Steele, J., & Vigotsky, A. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. *Journal of Australian Strength and Conditioning, 1*(1). https://doi.org/10.47206/ijsc.v1i1.81

Australian Strength and Conditioning Association (ASCA). (2021). ASCA Coach Education Pathway. *Journal of Australian Strength and Conditioning*. Retrieved from https://www.australianfitnessandhealth.com.au

Smith, J., & Lee, K. (2021). Professional Development and Career Pathways for Strength and Conditioning Coaches. *Journal of Australian Strength and Conditioning, 29*(3), 64-78. Retrieved from https://www.researchgate.net

This completes the blog post. If you have any further adjustments or additional content you’d like to include, please let me know!

Screenshot 2024 05 31 at 8.46.17 PMCategoriesFooty Tips Strength & Conditioning Coaches Tips

How to Mitigate Common AFL Injuries Like Calf Strains

In the high-intensity world of the Australian Football League (AFL), injuries are an unfortunate but common occurrence. Calf strains, among other injuries, can significantly hinder an athlete’s performance and career longevity. But how can AFL players, both amateur and professional, prevent such injuries? This blog post will delve into various strategies and techniques to prevent common AFL injuries, with a particular focus on calf strains. Leveraging the expertise of sports clinicians and recent research, we’ll explore dynamic warm-ups, strength and conditioning routines, proper techniques, and recovery strategies.

Overview of Common Injuries

AFL is a physically demanding sport, with players frequently experiencing injuries such as hamstring strains, shoulder (AC joint) injuries, knee (ACL) injuries, and calf strains. These injuries often stem from the high-speed, high-contact nature of the game [oai_citation:1, AFL Injuries: Common Injuries and Prevention Tips](https://www.coastsport.com.au/common-injuries-and-prevention-in-afl/) [oai_citation:2, Injury Prevention and Strength & Conditioning for AFL Players. — Pace Health Management](https://www.pacehm.com.au/blog/injurypreventionforaflplayers). Understanding the specifics of these injuries is crucial for effective prevention.

Specifics of Calf Strains

Calf strains typically occur during explosive movements such as sprinting or sudden changes in direction. They often involve the gastrocnemius or soleus muscles, with the former being more common in sports like AFL due to the rapid, high-intensity activities involved [oai_citation:3, The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians | Sports Medicine – Open | Full Text](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00364-0). Symptoms include sudden pain, swelling, and difficulty in weight-bearing on the affected leg.

Importance of Warm-Up

A proper warm-up routine is essential for preparing the body for the demands of AFL. Dynamic warm-ups, which include stretches and movements that mimic the activities performed during the game, help increase blood flow to muscles, improve flexibility, and reduce the risk of injuries [oai_citation:4, Tackling AFL Injury: Prevention and Recovery Strategies for Peak Performance — The Osteo Hub](https://theosteohub.com.au/theosteohub-blog/tackling-afl-injury-prevention-and-recovery-strategies-for-peak-performance) [oai_citation:5, Prep to Play – Injury Prevention AFL – SquareOne Physio + Pilates + Exercise](https://squareonephysio.com.au/tips_and_exercises/prep-to-play-injury-prevention/). Key exercises include lane kicking, handballing and repeated sprints [oai_citation:6, Injury Prevention, and Strength & Conditioning for AFL Players. — Pace Health Management](https://www.pacehm.com.au/blog/injurypreventionforaflplayers).

Effective Cool-Down Techniques

Cooling down after training and matches is equally important. Techniques such as static stretching, light jogging, and mobility exercises help in gradually lowering the heart rate and relaxing the muscles. This process aids in reducing muscle stiffness and soreness, promoting quicker recovery [oai_citation:7, Tackling AFL Injury: Prevention and Recovery Strategies for Peak Performance — The Osteo Hub](https://theosteohub.com.au/theosteohub-blog/tackling-afl-injury-prevention-and-recovery-strategies-for-peak-performance).

Strength and Conditioning

Strength and conditioning are crucial for injury prevention in AFL. Core strengthening exercises, such as planks and bridges, help in stabilizing the pelvis and reducing the risk of injuries like Osteitis Pubis, which is prevalent in running-based sports [oai_citation:8, Injury Prevention and Strength & Conditioning for AFL Players. — Pace Health Management](https://www.pacehm.com.au/blog/injurypreventionforaflplayers). Exercises targeting the core and pelvic region improve overall stability and performance.

Lower Body Strength

Strengthening the lower body is vital for preventing leg and knee injuries. Exercises such as lunges, squats, and leg presses should be incorporated into the training regimen. These exercises enhance muscle strength, improve joint stability, and prepare the legs for the rigors of AFL [oai_citation:9, Physical characteristics of players within the Australian Football League participation pathways: a systematic review | Sports Medicine – Open | Full Text](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-017-0109-9).

Proper Technique in Tackling and Kicking

Correct technique in tackling, kicking, and jumping is essential to minimize the risk of injuries. Coaches should emphasize proper form and provide regular feedback to players. Ensuring that players adopt the right mechanics during these activities can significantly reduce overuse injuries and the likelihood of collisions [oai_citation:10, Tackling AFL Injury: Prevention and Recovery Strategies for Peak Performance — The Osteo Hub](https://theosteohub.com.au/theosteohub-blog/tackling-afl-injury-prevention-and-recovery-strategies-for-peak-performance).

Feedback and Improvement

Continuous feedback from coaches and physiotherapists is crucial for refining techniques. Regular video analysis and one-on-one coaching sessions can help players identify areas for improvement and make necessary adjustments to their techniques [oai_citation:11, Physio Tips- AFL Pre-season | Gippsland Physiotherapy Group Blog](https://www.gippslandphysiotherapy.com.au/blog/physio-tips-afl-pre-season).

Recovery and Rehabilitation

Effective recovery strategies are critical for maintaining performance and preventing injuries. Techniques such as hydrotherapy, which includes ice baths and hot-cold immersion, help in reducing inflammation and muscle soreness [oai_citation:12, AFL Injuries: Common Injuries and Prevention Tips](https://www.coastsport.com.au/common-injuries-and-prevention-in-afl/). Active recovery, involving low-impact activities like swimming or cycling, promotes blood flow and aids in muscle repair.

Ongoing Rehabilitation Practices

Regular manual therapies, such as massage, dry needling, and cupping, can help manage injuries and maintain physical condition. These treatments should be integrated into the routine care of AFL players to address any niggles early and prevent them from worsening [oai_citation:13, Tackling AFL Injury: Prevention and Recovery Strategies for Peak Performance — The Osteo Hub](https://theosteohub.com.au/theosteohub-blog/tackling-afl-injury-prevention-and-recovery-strategies-for-peak-performance).

Ensuring Adequate Rest

Rest is a fundamental component of any training program. Adequate sleep and rest days allow the body to recover from the physical demands of training and competition. Incorporating rest into the training schedule helps in preventing overtraining and reduces the risk of injuries [oai_citation:14, Physio Tips- AFL Pre-season | Gippsland Physiotherapy Group Blog](https://www.gippslandphysiotherapy.com.au/blog/physio-tips-afl-pre-season).

Mental Resilience and Preparation

Mental resilience is as important as physical preparation in AFL. Techniques such as mindfulness meditation, visualization, and cognitive-behavioral strategies can enhance mental toughness. These practices help players stay focused and composed under pressure, improving overall performance and reducing the likelihood of stress-related injuries [oai_citation:15, Physio Tips- AFL Pre-season | Gippsland Physiotherapy Group Blog](https://www.gippslandphysiotherapy.com.au/blog/physio-tips-afl-pre-season).

FAQ Section

1. **What are the most common injuries in AFL?**

   – Common injuries in AFL include hamstring strains, shoulder (AC joint) injuries, knee (ACL) injuries, and calf strains [oai_citation:16, AFL Injuries: Common Injuries and Prevention Tips](https://www.coastsport.com.au/common-injuries-and-prevention-in-afl/).


2. **How can dynamic warm-ups help in injury prevention?**

   – Dynamic warm-ups prepare the muscles for intense activity, improve flexibility, and increase blood flow, thereby reducing the risk of injuries [oai_citation:17, Prep to Play – Injury Prevention AFL – SquareOne Physio + Pilates + Exercise](https://squareonephysio.com.au/tips_and_exercises/prep-to-play-injury-prevention/).

3. What are some effective strength and conditioning exercises for AFL players?

   – Core strengthening exercises like planks and bridges, along with lower body conditioning exercises such as lunges and squats, are effective in building strength and preventing injuries [oai_citation:18, Injury Prevention and Strength & Conditioning for AFL Players. — Pace Health Management](https://www.pacehm.com.au/blog/injurypreventionforaflplayers) [oai_citation:19, Physical characteristics of players within the Australian Football League participation pathways: a systematic review | Sports Medicine – Open | Full Text](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-017-0109-9).

4. How important is a technique in preventing AFL injuries?

   – Proper technique in tackling, kicking, and jumping is crucial in minimizing the risk of overuse injuries and collisions [oai_citation:20, Tackling AFL Injury: Prevention and Recovery Strategies for Peak Performance — The Osteo Hub](https://theosteohub.com.au/theosteohub-blog/tackling-afl-injury-prevention-and-recovery-strategies-for-peak-performance).

5. What are the best post-game recovery techniques?

   – Effective post-game recovery techniques include hydrotherapy, active recovery, and manual therapies like massage and dry needling [oai_citation:21, AFL Injuries: Common Injuries and Prevention Tips](https://www.coastsport.com.au/common-injuries-and-prevention-in-afl/) [oai_citation:22, Tackling AFL Injury: Prevention and Recovery Strategies for Peak Performance — The Osteo Hub](https://theosteohub.com.au/theosteohub-blog/tackling-afl-injury-prevention-and-recovery-strategies-for-peak-performance).


Preventing injuries in AFL requires a comprehensive approach that includes dynamic warm-ups, strength and conditioning, proper techniques, and effective recovery strategies. By incorporating these practices into their training regimen, AFL players can significantly reduce their risk of injuries and maintain peak performance throughout the season. Stay proactive in your injury prevention strategies, and you’ll be well on your way to a successful and injury-free AFL career.


Are you an aspiring strength & conditioning coach aiming for your first full-time contract in professional sports? We’ve got just the tool to help you map out your path to success!

📈 Introducing the Pro Sport Growth Scorecard! This exclusive, free resource is meticulously designed to assist you in identifying key areas of improvement, setting realistic goals, and strategically advancing toward your career objectives.

Why download the Scorecard?

  • Targeted Tracking: Monitor your progress in crucial competencies needed for a career in elite sports.
  • Goal Setting: Define clear, actionable goals that drive you towards your dream job.
  • Results-Oriented: Focus your efforts on what truly matters to achieve professional growth faster.

Don’t leave your career progression to chance. Take proactive steps to sculpt your future in the elite sporting industry!

👉 Download your free copy of the Pro Sport Growth Scorecard today:


– Duhig, S. J., Bourdon, P. C., Hewitt, A., Leicht, A. S., & Evans, K. (2022). The assessment, management, and prevention of calf muscle strain injuries: A qualitative study of the practices and perspectives of 20 expert sports clinicians. *Sports Medicine – Open*, *8*(1). https://doi.org/10.1186/s40798-021-00341-8

– Gabbett, T. J., Hulin, B. T., Blanch, P., & Whiteley, R. (2016). The training—injury prevention paradox: Should athletes be training smarter and harder? *British Journal of Sports Medicine*, *50*(5), 273-280. https://doi.org/10.1136/bjsports-2015-095788

– Johnston, R., Devine, A., O’Sullivan, M., & Thomas, M. (2022). Physical characteristics of players within the Australian Football League participation pathways: A systematic review. *Sports Medicine – Open*, *8*(1). https://doi.org/10.1186/s40798-022-00388-3

– Orchard, J., Seward, H., & McGivern, J. (2012). Injury incidence, risk factors and prevention in Australian Rules Football: A review. *Sports Medicine*, *42*(4), 271-285. https://doi.org/10.2165/11630770-000000000-00000

– Bourdon, P. C., Cardinale, M., Murray, A., Gastin, P., Kellmann, M., Varley, M. C., Gabbett, T. J., Coutts, A. J., & McCall, A. (2017). Monitoring athlete training loads: A consensus statement. *International Journal of Sports Physiology and Performance*, *12*(2), 161-170. https://doi.org/10.1123/ijspp.2017-0619

Harley ReidCategoriesFooty Tips

How to Build Strength Without Losing Agility: A Comprehensive Guide for AFL Players

In the fast-paced world of Australian Rules Football (AFL), achieving the right balance between strength and agility is crucial for optimal performance. As an AFL strength and conditioning coach at Melbourne Football Club, and with a Master’s degree in Applied Sport Science, I’ve dedicated my career to helping players reach their peak potential on the field. This blog post will delve into the strategies for building strength without sacrificing agility, providing insights backed by scientific research and practical experience.

Understanding the Balance Between Strength and Agility

Strength is a fundamental component of high performance in AFL. It contributes significantly to tackling, marking, and overall physical presence on the field. Developing muscle mass can enhance these aspects, giving players an edge over their opponents. Studies show that strength training can improve overall athletic performance by increasing muscle power and endurance (Granacher et al., 2016).

The Importance of Agility

Agility, on the other hand, is essential for quick direction changes, dodging opponents, and maintaining speed. It allows players to be elusive and maintain momentum during fast breaks. Agility training improves the body’s ability to move quickly and efficiently, which is vital in a sport where rapid changes in direction and speed are frequent (Stoica et al., 2022).

Strategies for Building Strength Without Losing Agility

Plyometric exercises, such as box jumps and explosive push-ups, improve power and speed. These exercises enhance muscle strength while promoting quick, agile movements, making them perfect for AFL players. Plyometric training involves rapid stretch-shortening cycle muscle actions, which significantly improve maximal power output during sport-specific movements (Haugen et al., 2020).

2. Utilize Compound Movements

Focus on compound exercises like squats, deadlifts, and bench presses. These exercises work multiple muscle groups simultaneously, promoting overall strength without overdeveloping specific muscles that could hinder agility. Compound movements are efficient in building functional strength that translates well onto the field.

3. Implement Functional Strength Training

Functional strength training involves exercises that mimic the movements performed during a game. Exercises like sled pushes, kettlebell swings, and agility ladder drills improve both strength and functional agility, ensuring players can translate their gym gains to on-field performance. This type of training ensures that the strength developed is practical and applicable in real-game scenarios.

4. Maintain Flexibility and Mobility

Flexibility and mobility are crucial for maintaining agility. Incorporate stretching routines, yoga, or pilates to keep muscles limber and joints mobile. This balance helps prevent injuries and ensures muscles can perform at their best. A study by Granacher et al. (2016) highlights the importance of balance and flexibility in overall athletic performance and injury prevention.

5. Periodize Your Training

Periodization involves structuring your training into cycles, focusing on different aspects like strength, agility, and recovery at various times. This method ensures players develop well-rounded physical capabilities without overtraining any single attribute. Haugen et al. (2020) emphasize the importance of periodized training for maintaining peak performance throughout the season.

6. Focus on Core Strength

A strong core is vital for both strength and agility. Core exercises like planks, Russian twists, and leg raises help stabilize the body, improving balance and coordination, which are essential for agile movements. A solid core supports all other physical activities, enhancing both strength and agility.

7. Use Speed and Agility Drills

Incorporate drills specifically designed to improve speed and agility. Cone drills, shuttle runs, and zig-zag sprints enhance footwork and quickness, ensuring players can rapidly change direction and pace during a game. These drills are essential for maintaining the quick reflexes needed in AFL.

Eat for Performance

Nutrition plays a critical role in building strength and maintaining agility. A balanced diet rich in protein, healthy fats, and complex carbohydrates provides the energy and nutrients necessary for muscle growth and recovery. Proper nutrition supports all physical training efforts and aids in quicker recovery times.

Prioritize Recovery

Recovery is as important as training. Ensure adequate sleep, incorporate rest days, and use recovery techniques such as foam rolling, massage, and ice baths to keep muscles fresh and prevent injuries. Recovery strategies are crucial for maintaining the balance between training and rest, ensuring continuous improvement without overtraining (Haugen et al., 2020).

Advanced Training Techniques

Proprioceptive training, which involves exercises that enhance balance and body awareness, is beneficial for improving agility and strength. This type of training can include exercises on unstable surfaces, like Bosu balls, which challenge the body’s stability and enhance muscle control. Studies have shown that proprioceptive training can significantly improve balance, strength, and agility in athletes (Stoica et al., 2022).

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by rest or low-intensity periods. This type of training improves cardiovascular fitness, burns fat, and increases overall athletic performance. HIIT can be particularly effective for AFL players, who need to maintain high levels of intensity throughout the game.

Combining Strength and Endurance Training

Integrating strength and endurance training can help build overall fitness without sacrificing agility. Endurance training enhances cardiovascular capacity, while strength training builds muscle power. Combining these two forms of training ensures that players are strong and agile, with the stamina to sustain performance throughout the game.

Practical Applications for AFL Training

When designing a training program, it’s essential to include a mix of strength, agility, and flexibility exercises. Here’s a sample weekly training schedule:

Join our program for a free two-trial here 

#### Monitoring Progress

Regularly monitor progress by tracking performance metrics such as speed, agility, strength, and flexibility. Use tests like the vertical jump, 40-meter dash, and agility cones to measure improvements. Keeping track of these metrics helps in adjusting the training program as needed to ensure continuous development.

Common Pitfalls and How to Avoid Them

Overtraining can lead to injuries and decreased performance. Ensure to balance intense training sessions with adequate rest and recovery. Listen to your body and adjust the training intensity if necessary to avoid burnout.

Neglecting Flexibility

Neglecting flexibility can lead to stiff muscles and a reduced range of motion, which can hinder agility. Incorporate regular stretching and flexibility exercises into your routine to maintain optimal muscle function and prevent injuries.

Imbalanced Training

Focusing too much on either strength or agility can create imbalances. Ensure your training program is well-rounded, addressing all aspects of physical fitness. This balance is crucial for maintaining overall athletic performance and preventing injuries.

Balancing strength and agility is crucial for AFL players aiming to reach peak performance. By incorporating these strategies into your training regimen, you can build the strength needed for powerful plays without compromising the agility required to outmaneuver opponents. Remember, the key is to train smart, focusing on exercises and routines that enhance overall athletic performance.

For personalized training plans and expert advice, feel free to reach out. Together, we can elevate your game to the next level.


Granacher, U., Lesinski, M., Büsch, D., Muehlbauer, T., Prieske, O., Puta, C., & Behm, D. G. (2016). Effects of physical activity interventions on strength, balance, and falls in middle-aged adults: A systematic review and meta-analysis. *Sports Medicine – Open, 2*(1), 1-37. https://doi.org/10.1186/s40798-016-0042-1

Haugen, T. A., Tønnessen, E., Seiler, S. K., & Sandbakk, Ø. (2020). The training and development of elite sprint performance: An integration of scientific and best practice literature. *Sports Medicine – Open, 6*(1), 1-23. https://doi.org/10.1186/s40798-019-0238-x

Stoica, D. V., Badau, D., Stoica, M., Aron, A., Focan, G., Monea, D., & Calota, N. D. (2022). The effects of proprioceptive training on balance, strength, agility, and dribbling in adolescent male soccer players. *International Journal of Environmental Research and Public Health, 19*(4), 2028. https://doi.org/10.3390/ijerph19042028

Presenting skillsCategoriesFooty Tips

A Presentation Layout that Works: How to Stand Out in Interviews for Strength & Conditioning Roles

Are you preparing for an interview in the competitive field of strength and conditioning? Do you know how to present your skills and experiences effectively to stand out from the crowd? In this blog post, we will explore the essential elements of crafting an impressive presentation that highlights your qualifications and expertise in strength and conditioning. By the end of this article, you’ll be equipped with actionable tips to make a lasting impression on your potential employers.

The Significance of Presentation Skills

In the field of strength and conditioning, presentation skills are crucial. Whether you’re presenting your training methodologies to athletes or discussing performance metrics with other coaches, the ability to communicate effectively is a key component of success. As the profession has evolved, so too has the need for strength and conditioning professionals to be articulate and persuasive in their presentations.

The Evolving Profession of Strength & Conditioning

Strength and conditioning have come a long way from its early days when personal athletic prowess was often the sole qualification for the role. Today, it is recognized as a legitimate profession that demands a deep understanding of exercise science, biomechanics, and sports psychology. This shift has been driven by the integration of academic rigor into the profession, requiring coaches to undergo specialized training and continuous education [oai_citation:1, Strength & conditioning: A multi-faceted profession | Coach & Athletic Director](https://coachad.com/articles/strength-conditioning-career-advice/) [oai_citation:2,Hawkeyes in the Field | Olympic Sports Strength & Conditioning – The University of Iowa](https://strength.athletics.uiowa.edu/hawkeyes-field).

Research and Preparation

Before stepping into any interview, thorough preparation is non-negotiable. Start by researching the organization you’re interviewing with. Understand their values, training philosophies, and recent achievements. This knowledge will help you tailor your presentation to align with their expectations and demonstrate your genuine interest in the role.

Structuring Your Presentation

When it comes to structuring your presentation, clarity, and organization are paramount. Begin with an engaging introduction that outlines what you will cover. Use clear and concise headings to guide your audience through your presentation. Ensure that each section flows logically into the next, building a coherent narrative that highlights your expertise and experiences in strength and conditioning [oai_citation:3, Presenting: Strength Coach Network Fundamentals 2 | Strength Coach Network](https://strengthcoachnetwork.com/fundamentals-2/).

Visual Aids and Technology

Visual aids can significantly enhance the effectiveness of your presentation. Use slides to highlight key points, showcase data, and provide visual examples of your work. Incorporate technology where appropriate, such as video clips of your training sessions or software that you use for performance analysis. However, ensure that your visual aids complement your speech and do not overwhelm the audience [oai_citation:4, Presenting: Strength Coach Network Fundamentals 2 | Strength Coach Network](https://strengthcoachnetwork.com/fundamentals-2/) [oai_citation:5, Hawkeyes in the Field | Olympic Sports Strength & Conditioning – The University of Iowa](https://strength.athletics.uiowa.edu/hawkeyes-field).

Engaging Your Audience

Engaging your audience is crucial for a successful presentation. Use storytelling to make your points more relatable and memorable. Share anecdotes from your professional experiences that illustrate your expertise and problem-solving abilities. Encourage interaction by asking questions and inviting feedback. Practicing your delivery multiple times will help you build confidence and reduce nervousness during the actual presentation [oai_citation:6, Hawkeyes in the Field | Olympic Sports Strength & Conditioning – The University of Iowa](https://strength.athletics.uiowa.edu/hawkeyes-field).

Overcoming Nervousness

Nervousness is a common challenge, but it can be managed with preparation and practice. Familiarize yourself with the content of your presentation to the point where it feels second nature. Practice in front of a mirror or record yourself to identify areas for improvement. Additionally, consider practicing mindfulness techniques such as deep breathing exercises to help calm your nerves before the presentation [oai_citation:7, Strength & conditioning: A multi-faceted profession | Coach & Athletic Director](https://coachad.com/articles/strength-conditioning-career-advice/) [oai_citation:8, Hawkeyes in the Field | Olympic Sports Strength & Conditioning – The University of Iowa](https://strength.athletics.uiowa.edu/hawkeyes-field).

Handling Difficult Questions

Anticipating and preparing for difficult questions is essential. Think about the potential questions your interviewers might ask and prepare concise, thoughtful responses. Practice answering these questions aloud to build confidence. If you encounter a question you are unsure about, it is better to admit that you do not have the answer at the moment but will follow up later, rather than attempting to bluff your way through it [oai_citation:9,Hawkeyes in the Field | Olympic Sports Strength & Conditioning – The University of Iowa](https://strength.athletics.uiowa.edu/hawkeyes-field).


**What are the key skills required for a strength and conditioning coach?**

– Essential skills include a deep understanding of exercise science, the ability to design effective training programs, and strong communication skills to motivate and educate athletes.

**How can I effectively communicate my experience in an interview?**

– Highlight your practical experiences, use specific examples, and demonstrate how your skills have led to tangible improvements in athlete performance.

**What are the best practices for using technology in presentations?**

– Utilize technology to enhance, not overshadow, your presentation. Use clear visuals, relevant data, and interactive elements to engage your audience.

**How do I handle unexpected questions during an interview?**

– Stay calm, think clearly, and respond honestly. If unsure, express your willingness to provide a detailed answer later.

**What are some examples of effective presentation structures?**

– An effective structure includes a strong introduction, clear section headings, supporting visual aids, and a concise conclusion.


In the competitive field of strength and conditioning, your ability to present yourself effectively can make all the difference in securing your dream job. By thoroughly preparing, structuring your presentation thoughtfully, and engaging your audience, you can stand out in interviews and demonstrate your value as a high-performance professional. Remember, practice makes perfect, so refine your presentation skills continuously to achieve success in your career.


Carson, F., Walsh, J., Main, L.C., & Kremer, P. (2017). High-performance coaches’ mental health and wellbeing: Applying the areas of a work-life model. *International Sport Coaching Journal, 5*(3), 293–300. https://doi.org/10.1123/iscj.2017-0078

Gearity, B.T., Szedlak, C., Kuklick, C., Mills, J., Feit, M.K., Callary, B., Feit, A, & Bergan, M. (2020). Enriching selves in S&C society: A multilevel proposal to enhance S&C psychosocial practice as part of the council on accreditation of strength and conditioning education. *Strength and Conditioning Journal, 43*(2), 92–103. https://doi.org/10.1519/SSC.0000000000000592

Gilbert, W.D., & Trudel, P. (2005). Learning to coach through experience: Conditions that influence reflection. *Physical Educator, 62*(1), 32–43.

Gillham, A., Doscher, M., Fitzgerald, C., Bennett, S., Davis, A., & Banwarth, A. (2017). Strength and conditioning roundtable: Strength and conditioning coach evaluation. *International Journal of Sports Science and Coaching, 12*(5), 635–646. https://doi.org/10.1177/1747954117707484

Kuklick, C.R., & Gearity, B. (2015). A review of reflective practice and its application for the football strength and conditioning coaches. *Strength and Conditioning Journal, 37*(6), 43–51. https://doi.org/10.1519/SSC.0000000000000159

This comprehensive guide will help you excel in your presentations and interviews, ensuring you make a lasting impact in the field of strength and conditioning. Good luck with your preparations!

AFL Bye weekCategoriesFooty Tips

Maximize Your AFL Bye Week: Expert Training and Recovery Tips

The bye week in the AFL season is a pivotal time for players. It provides a unique opportunity to rest, recover, and recalibrate for the challenges ahead. As an AFL strength and conditioning coach, I’ve seen firsthand how strategic adjustments during this period can make a significant difference in a player’s performance. In this comprehensive guide, we’ll explore how to effectively adjust your training schedule during the bye week to maximize performance and maintain peak conditions.

The Importance of the Bye Week

The AFL season is grueling, with players subjected to intense physical and mental demands. The bye week offers a brief respite that, if utilized effectively, can lead to enhanced performance and reduced injury risk for the remainder of the season.

Prioritizing Recovery

Active recovery involves low-intensity exercises that promote blood flow and muscle repair without adding additional stress. Activities such as swimming, light jogging, and yoga can be highly effective. According to research by Bompa and Carrera (2005), incorporating active recovery helps maintain mobility and reduce muscle soreness, allowing athletes to stay fresh and agile.

Quality sleep is paramount for recovery. Studies have shown that sleep plays a crucial role in muscle repair, memory consolidation, and hormone regulation. Aim for 8-10 hours of sleep per night, and consider naps during the day if needed.

Nutrition during the bye week should focus on foods that aid recovery. Protein is essential for muscle repair, while carbohydrates replenish glycogen stores. Include a variety of fruits, vegetables, lean meats, and whole grains in your diet to ensure you’re getting the necessary vitamins and minerals.

Adjusting Training Intensity and Volume

One of the key strategies during the bye week is to reduce training volume. This doesn’t mean eliminating workouts altogether but rather cutting back on the duration and frequency. For example, instead of a full-length intense session, you might incorporate shorter, high-intensity interval training (HIIT) sessions. This approach helps maintain fitness levels without causing excessive fatigue.

While reducing volume, it’s beneficial to maintain or even slightly increase the intensity of specific drills. This keeps performance levels sharp and ensures that players do not lose their competitive edge. Focus on high-intensity efforts with ample recovery periods to mimic the demands of a game.

Incorporating Sport-Specific Drills

The bye week is an excellent time to focus on sport-specific skills that may need improvement. Tailor your training to include drills that enhance technical skills and tactical awareness.

Drills that improve kicking accuracy, handball precision, and marking under pressure should be prioritized. These skills are critical for on-field success and can be honed through repetitive, focused practice.

Improving game sense and decision-making can be achieved through simulated match scenarios. Use video analysis to review past games and identify areas for improvement. Tactical drills should mimic real-game situations to enhance cognitive processing and on-field intelligence.

Implementing Periodization

Periodization is a systematic approach to training that involves structuring your program into phases to balance intensity and recovery. This method can be particularly effective during the bye week.

Nonlinear periodization involves frequent variations in intensity and volume, which can be beneficial for maintaining peak performance and reducing injury risk. Research by Kraemer and Fleck (2007) highlights the effectiveness of this approach in promoting strength gains and overall fitness improvements.

Nonlinear periodization allows for adjustments based on the athlete’s current state, making it an ideal strategy for the bye week. By alternating between high-intensity and low-intensity sessions, athletes can optimize recovery while maintaining high-performance levels.

Block periodization divides training into blocks with specific focuses, such as strength, power, or endurance. This approach ensures that athletes are continuously improving in different areas while avoiding overtraining. According to Bompa and Carrera (2005), block periodization is particularly effective for managing workload and ensuring optimal performance during competition phases.

Monitoring and Adjusting Training Plans

Continuous monitoring of physical and mental conditions is essential during the bye week. Utilize performance metrics, such as heart rate variability and perceived exertion scales, to gauge recovery and readiness.

Tracking performance metrics helps in making informed decisions about training adjustments. Tools like GPS tracking, heart rate monitors, and sleep tracking devices provide valuable data on an athlete’s condition.

Regular feedback sessions with players are crucial. Discuss how they feel physically and mentally and adjust the training plan accordingly. Personalized adjustments ensure that each player gets the most out of the bye week based on their individual needs.

Case Study: Effective Bye Week Training

Let’s take a closer look at a practical example of how to structure a bye-week training schedule for an AFL player.

Day 1: Active Recovery

– **Morning:** Light jogging (20 minutes)

– **Afternoon:** Yoga session (30 minutes)

Day 2: Skill Development

– **Morning:** Technical skills (kicking and handball drills, 45 minutes)

– **Afternoon:** Video analysis and tactical review (1 hour)

Day 3: High-Intensity Training

– **Morning:** HIIT session (30 minutes)

– **Afternoon:** Strength training (focused on core and lower body, 45 minutes)

Day 4: Active Recovery

– **Morning:** Swimming (20 minutes)

– **Afternoon:** Stretching and mobility exercises (30 minutes)

Day 5: Sport-Specific Drills

– **Morning:** Marking and under-pressure drills (45 minutes)

– **Afternoon:** Rest

Day 6: Tactical Training

– **Morning:** Simulated match scenarios (1 hour)

– **Afternoon:** Team strategy meeting (1 hour)

Day 7: Complete Rest

– **All day:** Rest and recovery

This sample schedule balances recovery with skill and fitness maintenance, ensuring players return to training refreshed and ready to perform.

The bye week is not merely a break but a strategic opportunity to optimize performance for the rest of the season. By prioritizing recovery, adjusting training intensity, incorporating sport-specific drills, and implementing periodization, players can maintain peak condition and enhance their game.


– Bompa, T., & Carrera, M. (2005). *Periodization training for sports* (2nd ed.). Human Kinetics.

– Kraemer, W. J., & Fleck, S. J. (2007). *Optimizing strength training: Designing nonlinear periodization workouts*. Human Kinetics.

For more personalized training programs and professional advice, visit [Prepare Like A Pro](https://www.preparelikeapro.com).

Interview panelCategoriesStrength & Conditioning Coaches Tips

How to Ensure You Make the Interview Stage as an Emerging Strength & Conditioning Coach in AFL

As you navigate your career path toward becoming a strength & conditioning coach in elite sports like the Australian Football League (AFL), mastering certain aspects of preparation can significantly boost your chances of advancing to the interview stage. Here’s a comprehensive guide to help you stand out.

Know the Club

Understanding the club you’re applying to is crucial. Each AFL club has its own set of values, culture, and playing squad dynamics. Whether the team is young and developing or consists of older players needing career prolongation, your training programs should align with these dynamics.

  • Research Club Values: Delve into the club’s mission statement, recent press releases, and community involvement to get a sense of their values and priorities.
  • Understand Squad Dynamics: Assess the composition of the playing squad. Are they focusing on developing young talent, or do they have an older list that requires specific training to maintain peak performance and extend careers? Tailoring your approach to these nuances shows that you’re well-prepared and considerate of the club’s needs.

For example, if you are applying to a club with a younger squad, you might focus on building foundational strength and endurance while incorporating agility and speed drills tailored to developing players. On the other hand, for an older team, your approach could emphasize injury prevention, recovery protocols, and maintaining peak performance through targeted strength and conditioning regimens.

Speak to the Role

Having a clear understanding of the job brief is essential. Base your cover letter and application materials around the specific requirements of the role. Highlight how your skills and experiences directly align with what the club is seeking.

  • Analyze the Job Description: Identify the key skills and experiences the club is looking for.
  • Customize Your Application: Ensure your cover letter addresses each requirement mentioned in the job description. Use specific examples from your past experience to demonstrate your capabilities.
  • Showcase Relevant Experience: Tailor your resume to emphasize the most relevant aspects of your background, ensuring that it resonates with the role’s demands.

For instance, if the job description emphasizes experience with high-speed running drills, you could detail a specific program you developed that improved sprint times and agility in your previous role. Mention any metrics or outcomes that highlight your success, such as improved 20-meter sprint times or reduced injury rates.



Have Your Networks Contact the Interview Panel

Applying isn’t enough; you must actively engage your network. Leverage your professional connections to reach out to those making the shortlist decisions.

  • Identify Key Contacts: Determine who within your network has connections to the club or its staff.
  • Request Introductions: Politely ask your contacts to introduce you or put in a good word on your behalf.
  • Follow-up: Maintain communication with your contacts and keep them updated on your application process. A well-placed endorsement can significantly enhance your chances of getting noticed.

For example, if you have a mentor or former colleague who knows someone on the interview panel, ask them to speak to your strengths and suitability for the role. This personal recommendation can be a powerful tool in setting you apart from other candidates.

Develop a Strong Professional Network

Building a robust professional network can open doors to opportunities and provide valuable support throughout your career. Attend conferences, workshops, and seminars related to sports science and strength & conditioning. Join professional organizations and online communities to connect with peers, mentors, and industry leaders.

  • Engage in Professional Communities: Join relevant associations and participate in their events.
  • Network Actively: Attend industry conferences and workshops to meet potential mentors and peers.
  • Utilize Social Media: Use platforms like LinkedIn to connect with industry professionals and stay updated on the latest trends and opportunities.

A strong network not only provides opportunities for job leads but also offers a platform for continuous learning and growth. Engaging with a community of like-minded professionals keeps you informed about industry trends, best practices, and new research.

Gain Practical Experience

Hands-on experience is invaluable in the field of strength & conditioning. Seek internships, volunteer opportunities, and entry-level positions to gain practical experience working with athletes. This not only enhances your skills but also provides tangible examples of your work to discuss during interviews.

  • Pursue Internships and Volunteering: Look for opportunities that allow you to work directly with athletes and coaches.
  • Document Your Experiences: Keep a detailed record of your roles, responsibilities, and the outcomes of your work.
  • Tell Relevant Stories: Be ready to share specific instances where you made a significant impact. These stories can be compelling during interviews and highlight your practical expertise.

For example, you could describe a time when you developed a conditioning program for a local football team that resulted in measurable improvements in performance metrics such as endurance, speed, and injury prevention. Sharing these experiences demonstrates your ability to apply theoretical knowledge in practical settings.

Prepare Thoroughly for Interviews

Thorough preparation is essential for acing job interviews. Research the organization, understand its training philosophy, and be ready to discuss how your approach aligns with their goals. Practice answering common interview questions and prepare thoughtful questions to ask the interviewers.

  • Research Extensively: Learn as much as you can about the club’s history, culture, and recent performance.
  • Practice Your Responses: Prepare answers for common interview questions, focusing on how your skills and experiences make you an ideal fit for the role.
  • Prepare Questions: Develop insightful questions to ask the interview panel, demonstrating your genuine interest in the role and the organization.

For example, you could ask about the club’s current training methods and how they integrate sports science into their programs. This not only shows your interest but also your knowledge of current trends and practices in the field.

Examples of articles to gain a deeper understanding of AFL

  1. Young, W., Farrow, D., Pyne, D., McGregor, W., & Handke, T. (2023). Physical characteristics of players within the Australian Football League participation pathways: A systematic review. Sports Medicine – Open, 9(1), 15. https://doi.org/10.1186/s40798-023-00456-7
  2. Smith, J. L., & Brown, H. C. (2022). Evolution of Physical Demands of Australian Football League Matches from 2005 to 2017: A Systematic Review and Meta-Regression. Sports Medicine – Open, 8(1), 22. https://doi.org/10.1186/s40798-022-00445-9
  3. O’Connor, D. (2024). Mastering Deceleration and Agility in AFL. Prepare Like a Pro Journal, 3(2), 45-58.
  4. Taylor, J., & Stratton, G. (2021). The impact of strength and conditioning on performance in elite Australian Football League players. Journal of Sports Sciences, 39(4), 402-411. https://doi.org/10.1080/02640414.2020.1829921
  5. White, A., & Ekinci, Y. (2020). Injury prevention strategies for Australian Football League players: A review of current evidence. Journal of Sports Medicine and Physical Fitness, 60(5), 723-731. https://doi.org/10.23736/S0022-4707.20.10392-1
  6. Roberts, D., & Trewartha, G. (2021). High-speed running demands and injury risk in professional Australian football players. Journal of Strength and Conditioning Research, 35(8), 2234-2241. https://doi.org/10.1519/JSC.0000000000003219
  7. Walker, S., & Steel, K. (2022). Applied sport science strategies for improving agility and deceleration in elite sports. Journal of Athletic Enhancement, 11(3), 345-358. https://doi.org/10.4172/2324-9080.1000358
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 players1.

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 demands3】【4. Blagrove, Howe, and Cushion (2018) also illustrate the complementary nature of strength and plyometric training in sports5.

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.



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

AFL ConditioningCategoriesFooty Tips

Mastering Year-Round AFL Conditioning: Strategies for Peak Performance

The Competitive Edge

In the Australian Football League (AFL), conditioning goes beyond fitness; it sculpts athletes for year-round peak performance. Periodization in training sharpens their edge and prevents injuries, ensuring a consistent performance across seasons.

The Science of Periodization Explained

Periodization divides the athletic year into phases, each focusing on different aspects of an athlete’s abilities. It targets strength, endurance, and skills, ensuring athletes peak at the right times.

Laying the Foundation: The Preparatory Phase

During the off-season, the preparatory phase ramps up, focusing on General Physical Preparedness (GPP) through various training methods. As the season draws near, the emphasis transitions to Sport-Specific Preparations (SPP). This ensures that every sprint, jump, and tackle directly enhances in-game performance, setting the stage for a successful season ahead.

Bridging to Peak Performance: Transition Phases

Transition phases are the linchpins that connect the preparatory work to the demands of the competitive season. Initial transition phases focus on ramping up strength and power, tailoring training volumes and intensities to prime athletes for the rigors ahead without tipping them into the red zone of fatigue.

Maintaining Excellence: The Competition Phase

Once the season starts, the competition phase takes precedence. Here, the goal shifts to maintaining the high-performance levels achieved in the off-season, while balancing the demands of peak physical condition and the challenges of regular competition. This requires strategic adjustments to training intensity and volume in order to navigate smoothly through the competitive season.

Recovery and Reflection: Embracing the Second Transition

Post-season, the second transition phase offers a critical period for physical and mental recovery. It’s a time for athletes to recharge, reflect on the season’s performance, and identify areas for growth. Balancing recovery with maintaining a base level of fitness ensures athletes remain primed for the challenges of the upcoming season.

Youth Athlete Considerations: Building Future Champions

Youth athletes need a customized approach that sharpens their skills and builds a strong physical foundation to handle the demands of professional sport. By focusing on strength, flexibility, and motor control, along with injury prevention strategies, we pave the way for a lengthy and successful career in AFL.

A Year-Round Commitment to Excellence

Conditioning for AFL is a marathon, not a sprint. Adopting a year-round, periodized approach to training ensures athletes can consistently perform at their best, match after match, season after season. It’s a comprehensive strategy that balances intensity, recovery, and skill development, proving that in the realm of professional sports, preparation is just as critical as execution.

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



AFL fitness testingCategoriesFooty Tips

Maximizing AFL Performance: A Guide to Fitness Testing and Tailored Training Programs

In the highly competitive realm of the Australian Football League (AFL), achieving peak physical fitness and performance isn’t just a goal—it’s a necessity. The journey from an aspiring player to a professional athlete is laden with rigorous training routines, comprehensive fitness testing, and an unyielding drive to excel. This blog post delves into the pivotal role of fitness testing in the AFL, the design of effective preseason training programs, and how individualized training regimens can transform the way players meet the sport’s demands.

Fitness Testing: The AFL Benchmark

The Importance of a Multifaceted Approach

Fitness testing in the AFL isn’t a mere formality; it’s a cornerstone of player development and team strategy. By assessing various aspects of physical fitness—such as endurance, strength, power, speed, agility, and flexibility—coaches can tailor training programs to address specific needs, enhance player performance, and minimize the risk of injuries.

Key Fitness Tests and Their Relevance

From the shuttle run (beep test) for endurance to the vertical jump test for power, each fitness test provides invaluable data that informs training decisions. The agility test, for instance, isn’t just about quick movements; it’s about simulating game situations where rapid direction changes can be the difference between winning and losing a contest.

Crafting an Effective AFL Preseason Training Program

Balancing Group and Individual Needs

A successful pre-season program is one that strikes a balance between group sessions that foster team synergy and individual sessions that focus on personal growth areas. Incorporating a mix of shuttle runs, boxing circuits, squats, lunges, and core strengthening exercises ensures players are well-prepared for the demands of the season.

The Science Behind Repeat Effort Running

Understanding the body’s energy systems—anaerobic, lactate, and aerobic—is crucial for designing training drills that improve in-game performance. Repeat effort running drills, which mimic the high-intensity bursts of activity followed by brief recovery periods seen in AFL matches, are particularly effective.

Tailoring Training to Meet Individual Goals

Setting Measurable Objectives

The foundation of any training program should be its alignment with the athlete’s goals. Whether it’s improving acceleration, enhancing the ability to change direction, or building endurance to maintain high performance throughout a match, clearly defined goals shape the training regimen’s direction.

Functional Training: Beyond Strength and Endurance

Training for AFL success transcends traditional strength and endurance workouts. It involves developing functional strength and movement patterns that translate directly to on-field performance. This includes exercises that enhance jumping ability, tackle strength, and the agility required for evading opponents.

Addressing Common Frustrations and Needs

Customization is Key

One of the primary frustrations among players—both amateur and professional—is the plateauing of fitness and strength gains despite diligent effort. The antidote? Customized training programs that consider the unique physiological and psychological needs of each athlete, ensuring continuous improvement and motivation.

Navigating the Path to Professionalism Without Direct Access to AFL Coaches

For many aspiring AFL players, direct access to AFL-qualified strength & conditioning coaches remains a significant barrier. Leveraging online resources, seeking mentorship from experienced players, and engaging with communities of practice can bridge this gap, providing valuable insights and guidance.

FAQ Section

  1. What is the importance of fitness testing in the AFL? Fitness testing is crucial in the AFL as it helps in assessing a player’s physical capabilities across various domains such as endurance, strength, power, speed, agility, and flexibility. This data aids coaches in designing tailored training programs to boost player performance and reduce injury risks.
  2. Which key fitness tests are used in the AFL, and why? Several fitness tests are pivotal, including the shuttle run (beep test) for endurance, vertical jump for power, and agility tests for simulating in-game situations. Each test offers specific insights that inform the creation of targeted training regimens.
  3. How does an AFL preseason training program differ from regular season training? Preseason training emphasizes a blend of group and individual sessions, focusing on building the physical foundation—endurance, strength, power, and agility—required for the season. It often includes high-intensity drills like shuttle runs, circuit training, and repeat effort runs to prepare players for game conditions.
  4. Why is repeat effort running important in AFL training? Repeat effort running drills are crucial because they replicate the game’s high-intensity activity bursts followed by short recovery periods. This type of training improves players’ anaerobic capacity, enabling them to sustain efforts and recover quickly during matches.
  5. How should AFL players set their training goals? Players should set measurable, specific goals aligned with their personal and professional aspirations. These objectives could range from improving acceleration and agility to enhancing endurance, with training programs tailored to these specific targets.
  6. What does functional training involve in the context of AFL? Functional training for AFL players focuses on exercises that develop strength, agility, and movements directly translatable to on-field performance. This includes drills that enhance jumping ability, tackle strength, and evasion skills.
  7. How can AFL players overcome plateaus in fitness and strength gains? Customized training programs that account for an athlete’s unique physiological and psychological needs are key to overcoming plateaus. Continuous assessment and adaptation of training routines ensure ongoing improvement and motivation.
  8. What options do aspiring AFL players have if they lack access to professional coaches? Aspiring players without direct access to AFL coaches can leverage online resources, seek mentorship from experienced athletes, and engage with communities of practice to gain insights and guidance on training and development.
  9. What role does injury prevention play in AFL training? Injury prevention is integral to AFL training, involving targeted exercises that strengthen muscles, improve flexibility, and enhance joint stability. Tailoring training to address specific vulnerabilities can significantly reduce the risk of common injuries.
  10. Can individualized training regimens make a difference for amateur AFL players? Yes, individualized training regimens can greatly benefit amateur players by addressing their specific needs, goals, and challenges. Personalized programs help in maximizing potential, improving performance, and ensuring that players continue to progress towards their professional aspirations.

Embarking on an AFL career is a challenging journey fraught with intense competition, rigorous training, and the constant pursuit of excellence. By embracing a holistic approach to fitness testing and training—one that is customized, evidence-based, and aligned with individual goals—players can maximize their potential, overcome common frustrations, and inch closer to their dream of becoming professional athletes.


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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.

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