Australian Football League (AFL) is a physically demanding sport that requires strength, speed, and endurance. Players in different positions have different requirements for AFL playing position training. In this article, we will discuss the training requirements for four key positions in AFL: inside midfielders, outside midfielders, speed forwards, and key position players. Enhance your skills with specialized AFL playing position training. Discover the best strategies and drills for AFL playing position training to excel on the field.
Highlights of the episode:
- Midfielder position training
- Inside mid-position training
- Midforward and speed defender position training
- Key forward and ruckman training
Inside midfielders are known for their ability to win contested balls and provide a link between defense and offense. They need to be strong and durable to withstand the physical demands of the position. Functional strength training is a key component of their training regimen.
Functional strength training focuses on building body armor, which means strengthening the muscles and joints that are most often used in the sport. Lower body strength sessions for inside midfielders involve heavy squats, box squats, or trap bar deadlifts. These exercises target the glutes, hamstrings, and quadriceps, which are essential for explosive power and speed.
Upper body strength is also important for inside midfielders. They need to be able to win contested balls and fend off opponents. Exercises like bench presses, chin-ups, and dips are great for building upper body strength.
In addition to strength training, inside midfielders should also incorporate agility and core stability exercises into their training regimen. These exercises improve balance and coordination, which are essential for winning a contested ball.
Outside Midfielders, Speed Forwards, and Speed Defenders
Outside midfielders, speed forwards, and speed defenders are known for their speed and agility. They need to be able to cover ground quickly and change direction on a dime. Speed and power training is important for these positions.
Sprint training is a key component of speed and power training. Players should incorporate both short and long sprints into their training regimen. Short sprints improve acceleration, while long sprints improve top-end speed. Plyometric exercises like box jump and depth jumps are also great for improving explosive power.
Agility training is also important for these positions. Cone drills, ladder drills, and shuttle runs are great for improving footwork and agility. Core stability exercises like planks and Russian twists improve balance and coordination.
Key Position Players
Key position players like full forwards, fullbacks, and ruckmen have different training requirements than other positions. Body mass is a factor for these players, and they should focus on strength training with high intensity and get in plenty of calories.
Strength training should focus on compound exercises like squats, deadlifts, and bench presses. These exercises target multiple muscle groups and are great for building overall strength and power. Key position players should also incorporate isolation exercises like bicep curls and calf raises to target specific muscle groups.
In addition to strength training, key position players should also focus on their nutrition. They need to consume plenty of calories to maintain their body mass. A diet rich in protein, carbohydrates, and healthy fats is essential for building and maintaining muscle mass.
Section: AFL Training for Different Positions
Training Requirements for Inside Midfielders
- Functional Strength Training for Building Body Armor
- Lower Body Strength Sessions: Heavy Squats, Box Squats, or Trap Bar Deadlifts
Training for Outside Midfielders, Speed Forwards, and Speed Defenders
- Focus on Speed and Power Training
Training for Key Position Players
- Emphasize Strength Training with High Intensity
- Adequate Caloric Intake to Support Performance
A Comprehensive Training Regimen for Success in AFL
- Incorporating Strength Training
- Sprint Training
- Agility Training
- Core Stability Exercises
- Australian Football League, 2018 Australian Football League Annual Report. viewed 6 October 2021 https://www.afl.com.au/annual-reports 2018.
- Aughey RJ. Australian football player work rate: Evidence of fatigue and pacing? Int J Sports Physiol Perform 5: 394–405, 2010.
- Black GM, Gabbett TJ, Johnston RD, et al. Physical fitness and peak running periods during female Australian football match-play. Sci Med Footb 2: 246–251, 2018.
- Boyd LJ, Ball K, Aughey RJ. The reliability of MinimaxX accelerometers for measuring physical activity in Australian football. Int J Sports Physiol Perform 6: 311–321, 2011.
- Burgess D, Naughton G, Norton K. Quantifying the gap between under 18 and senior AFL football: 2003 and 2009. Int J Sports Physiol Perform 7: 53–58, 2012.
- Burgess D, Naughton G, Hopkins W. Draft-camp predictors of subsequent career success in the Australian Football League. J Sci Med Sport 15: 561–567, 2012.
- Cohen J. F tests on means in the analysis of variance and covariance. Statistical Power Analysis for the Behavioural Sciences (2nd Edition). 273–406. New York, NY: Routledge Academic, 1988.
- Coutts AJ, Quinn J, Hocking J, Castagna C, Rampinini E. Match running performance in elite Australian Rules Football. J Sci Med Sport 13: 543–548, 2010.
- Delaney JA, Thornton HR, Burgess DJ, Dascombe BJ, Duthie GM. Duration-specific running intensities of Australian Football match-play. J Sci Med Sport 20: 689–694, 2017.
- Foster C, De Koning JJ, Hettinga FJ, et al. The pattern of energy expenditure during simulated competition. Med Sci Sports Exerc 35: 826–831, 2003.