AFL SEASON 2021

Program Outline

This program is designed as an offseason guideline to support you during preparation for 2021 Season.

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

Underlying aerobic conditioning can be easily be developed/maintained using any modality of choice. Simply accumulate work across the week (3-4x at 20-40min) with a heart rate of 130-155bpm using any mix of run, bike, swim, box, X-trainer, dance, climb, skip… etc

Free Off-Legs Conditioning Programs

STEP 1 – MOBILITY/ACTIVATION

STEP 2 – RUNNING PREPARATION

Pick ONE Running Prep Sequence To Complete

Warm Up Drills

  • A-March 2 x 10m
  • A-March Calf Raise 2 x 10m
  • A-Run 2 x 10m
  • A-Skip 2 x 10m
  • Lateral Push-off 1 x 10m e/s
  • Side Step w Arm Swing 1 x 10m e/s
  • Lunge + Reach Overhead 2 x 10m
  • Hammy Sweep 2 x 10m
  • Knee Raise 2 x 10m
  • Carioca 2 x 10m
  • Backwards Jog 2 x 10m
  • 4 x Building Strides w Walk Back Recovery

STEP 3 – PRESET CHANGE OF DIRECTION

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

C.O.D. 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

C.O.D. 2a

  • 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

C.O.D. 2b 

  • 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

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 – CONDITIONING

2x Running Sessions Per Week Is Plenty To Allow You To Complete Required Training

LONGER/STEADY STATE

SHORTER/INTERVAL

STEP 7 – BODY ARMOUR

Program Designed To Protect Most Vulnerable Tissues – Hamstrings, Calves, Adductors

Barely zero equipment required (chair will suffice), complete 3x non-consecutive days per week

Body Armour Series A
Complete Series A for 4 weeks
Wk1  = A1/A2/A1
Wk2  = A2/A1/A2
Wk3  = A1/A2/A1
Wk4  = A2/A1/A2
Body Armour Series B
Complete Series B for 4 weeks
Wk1  = B1/B2/B1
Wk2  = B2/B1/B2
Wk3  = B1/B2/B1
Wk4  = B2/B1/B2
Body Armour Series C
Complete Series C for 4 weeks
Wk1  = C1/C2/C1
Wk2  = C2/C1/C2
Wk3  = C1/C2/C1
Wk4  = C2/C1/C2