Best AFL Training Methods
Understanding AFL Match Demands
To perform at their peak, AFL players must meet intense physical and technical demands. The best AFL training methods are those that prepare athletes for the rapidly evolving nature of the game. Recent research highlights three key phases in a match: offense, defense, and contested play. Data from elite competitions reveals where energy is spent and how game demands are evolving faster speeds, higher intensity, and more chaos on the field all of which require the best AFL training methods to keep up.
Conditioning for High Performance
As the game evolves, so too must conditioning. Anaerobic endurance is now critical. Tools like Anaerobic Speed Reserve (ASR) can individualize speed-based training. Programming 25–30% ASR sprint intervals allow players to train effectively under game-like fatigue, helping them thrive during long ball-in-play periods. Resources like Gareth Sanford’s work on ASR provide deeper insights.
Injury Prevention Through Strength
Strength and power exercises aren’t just about size they’re vital for injury prevention. AFL-specific movements like heavy sled pushes, reverse Nordic curls, and single-leg Nordics help protect athletes from common soft tissue injuries, especially those related to kicking. These exercises build resilience across the lower body.
Neuromuscular Control Matters
Beyond brute strength, efficiency and movement control are essential. Drills that sharpen agility, reactivity, and stiffness improve performance and reduce injury risk. Incorporating plyometrics and neuromuscular training helps players maintain sharpness even in high-pressure game moments.
In-Season & Youth Development
Even during the season, strength maintenance is key. One heavy session per week targeting either upper or lower body is the minimum. For developing players, building movement competency with varied foundational lifts keeps training engaging and effective progress comes from both variety and consistency.
In this episode, we break down three critical research papers on the physical and technical demands of the game and translate them into actionable advice for sport coaches.
From worst-case scenarios to anaerobic speed reserve and smart in-season lifting, you’ll learn how to condition smarter, plan better, and develop resilient athletes.
Highlights from the episode:
- Physical and technical demands in AFL: Key research insights
- Anaerobic speed reserve training for football performance
- In-season strength training and injury prevention methods
- How often you should train in season?
- How can young developing players build strength?
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