A Guide to AFL Strength & Conditioning Training by Position

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

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

  1. Training Requirements for Inside Midfielders

  • Functional Strength Training for Building Body Armor
  • Lower Body Strength Sessions: Heavy Squats, Box Squats, or Trap Bar Deadlifts
  1. Training for Outside Midfielders, Speed Forwards, and Speed Defenders

  • Focus on Speed and Power Training
  1. Training for Key Position Players

  • Emphasize Strength Training with High Intensity
  • Adequate Caloric Intake to Support Performance
  1. A Comprehensive Training Regimen for Success in AFL

  • Incorporating Strength Training
  • Sprint Training
  • Agility Training
  • Core Stability Exercises
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