AFL SEASON 2020

Program Outline

This program is designed as a guideline to support you during the AFL Season 2020

Given the very low volume of running required on game day, training will focus on change of direction, acceleration/quickness and strength.

Underlying aerobic conditioning can be developed/maintained using any modality of choice. Simply accumulate work across the week (3-4x at 20-40min) with a heart rate of 120-140bpm using any mix of run, bike, swim, box, X-trainer, dance, climb, skip… etc

Free Off-Legs Conditioning Programs

STEP 1 – MOBILITY/ACTIVATION

Pick ONE Pre-Training Movement Prep Sequence To Complete

Option 1

  • Prone flat/raised belly breaths x 10 ea
  • Single leg glute bridge x 10 e/s
  • Prone Y-W x 10
  • Hip flexor pulses x 10 e/s
  • 90-90 reach thru x 6 e/s
  • Cat-camel x 8
  • Lateral rocks x 6 e/s
  • World’s greatest stretch x 5 e/s
  • Knee hug + arabesque x 5 e/s
  • Skipping / Lateral skip / High knee skip x 30 ea
Download Option 1

Option 2

  • Bretzel x 5 breaths e/s
  • 90-90 reach thru x 5 e/s
  • Hip flexor pulses x 10 e/s
  • Double leg glute bridge hold x 30″
  • Supine neural glide/floss x 10 e/s
  • Supine side to side x 5 e/s
  • Prone scorpions x 5 e/s
  • Assisted back ext x 5
Download Option 2

STEP 2 – RUNNING PREPARATION

Pick ONE Running Prep Sequence To Complete

Basic Running Prep

  • Jog return – Sprinter Lunge x 10m
  • Jog return – A-March x 10m
  • Lateral shuffle return – A-Skip x 10m
  • Lateral shuffle return -Ankle Dribble x 20m
  • Backward jog return -Ankle/Calf dribble x 20m
  • Backward jog return -Ankle/Calf/Knee dribble x 20m
  • Complete 2x sets of each before moving to the next
Download Basic Running Prep

T1 Drills

  • Calf pump x 10m
  • Lateral shuffle return x 10m-Pogo forwards x 10m
  • Lateral shuffle return x 10m-Pogo backwards x 10m
  • Carioca return x 10m-Split Pogo x 10m
  • Carioca return x 10m-A skip x 10m
  • Backward jog return x 10m-Ankle dribble x 10m
  • Jog return-Ankle –Calf dribble x 20m
  • Jog return-Ankle –Calf –Knee dribble x 30m
  • Jog return-Dribble Transition (speed focus x 30m
  • Jog return-Build up strides 3 x 40m (60-70-80%)
  • 30-40m Build up Flying 10m Sprint + Decel (x2)
Download T1 Drills

T2 Drills

  • Knee hug + Lunge and twist x 10m
  • Hip openers return x 10m-Arabesque x 10m
  • Carioca return x 10m-Sprinter lunge x 10m
  • Carioca return x 10m -A skip x 10m
  • Backward jog return x 10m – Single exch. x 10m
  • Lateral shuffle return x 10m-Triple exch. x 10m
  • Lateral shuffle return x 10m-Continuous exch. x 10m
  • Jog return x 10m-2 x 10m Accelerations
  • Walk return-2 x 20m Accelerations
  • Walk return-2 x 30m Accelerations
Download T2 Drills

STEP 3 – PRESET CHANGE OF DIRECTION

Pick Any TWO Preset C.O.D Drills (x3 e/s)

Option 1

  • Setup Cones/Markers with 5m between each
  • Complete first rep with all left hand turns
  • Rest 30″
  • Complete second rep with all right hand turns
  • Rest 30″
  • Repeat for designated sets

Option 2

  • Setup 2x parallel lines of 4x cones with 5m b/w each
  • You must remain facing one direction during the drill
  • Keep feet moving with small steps and start with…
  • Forward run
  • Diagonal backwards/right run
  • Forward run
  • Lateral right shuffle
  • Backward run
  • Diagonal forward/right
  • Backward run
  • Rest 30-45″ then reverse the direction
  • Repeat for designated sets

Option 3 

  • Setup 2x parallel lines of 4x cones with 5m b/w each
  • Lateral shuffle left to hit cone
  • Diagonal forward right run to hit cone
  • Repeat x4 reps to hit last cone
  • Take 45″ to walk return
  • Start at opposite cone and then
  • Lateral shuffle right to hit cone
  • Diagonal forward left run to hit cone
  • Repeat x4 reps to hit last cone
  • Take 45″ to walk return
  • Repeat for designated sets

‘No Cones’ Alternate C.O.D. (x3 e/s)

Goal Post C.O.D. 1

Goal Post C.O.D. 2

Goal Post C.O.D. 3

STEP 4 – REACTIONARY CHANGE OF DIRECTION

Pick ONE Appropriate Reactionary C.O.D Drill

Tennis Ball “Pairs” Drill

Colour Cones Drill

STEP 5 – ACCELERATION/DECELERATION

Complete 4-6x Building Reps

Accel/Decel

  • Setup 7x cones w 15m/10m/15m/10m/15/10m gaps
  • Start with a 15m acceleration
  • When you hit second cone decelerate within the 10m
  • Repeat this process 3x to complete the rep
  • Slow walk back to start and rest additional 45″
  • Repeat for designated sets

STEP 6 – ISO SKILL DRILL

Pick Any TWO Skill Drills for 5′ Each (Or As Directed By Coach)

Strength Maintenance

Aim to complete this program 2x per week

The following videos and downloadable program will provide you with a simple method to maintain strength throughout the period of limited equipment access.

These exercises should provide you with appropriate structural loading to major movement areas for activities such as running, jumping, bending and moving things.

Goal Umpire BW Strength V1.0

  • Hand-release pushup x 8-12
  • Lunge w twist x 8-12 e/s
  • Good morning x 8-12
  • Band/Towel Row x 8-12
  • Squat x 8-12
  • Inchworm x 4-8

Complete 2-3 sets with rest as required

Download BW Strength V1.0

Goal Umpire BW Strength V2.0

  • Pushup x 8-12
  • Walking Lunge x 8-12 e/s
  • Glute bridge x 8-12
  • Band/Towel Row x 8-12
  • Squat x 8-12
  • Plank x 30″

Complete 2-3 sets with rest as required

Download BW Strength V2.0

Goal Umpire BW Strength V3.0

  • Double Leg Drop/Catch x3
  • Lateral bounds (stick landing) x3 e/s
  • Pushup to T x 5 e/s
  • Single leg glute bridge x 8-12 e/s
  • Reverse lunge to knee drive x 5 e/s
  • Rolling plank x 30″ e/s

Complete 2-3 sets with rest as required

Download BW Strength V3.0