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How to Train Like an AFL Player: Fitness & Strength Tips

Australian Rules Football (AFL) is one of the most physically demanding sports in the world, requiring elite levels of endurance, strength, speed, and agility. AFL players train rigorously to ensure they can perform at their best across four intense quarters. Whether you're an aspiring player or just looking to train like the pros, here’s how you can incorporate AFL-style fitness and strength training into your routine.

9/2/20242 min read

AFL players run an average of 12-15 km per game, often at high intensity. Developing cardiovascular endurance is essential for lasting the full game.

Interval Running: Mimic game conditions with high-intensity interval training (HIIT). Try sprinting for 20-30 seconds, followed by 40-60 seconds of jogging. Repeat for 20-30 minutes.

Long-Distance Runs: Incorporate 5-10 km runs into your routine to build a strong aerobic base.

Fartlek Training: Mix steady-state running with bursts of speed to improve endurance and game-specific fitness.

Strength Training: Power for Tackles and Contests

AFL players need full-body strength to break tackles, contest marks, and hold their ground in physical encounters.

Lower Body Strength: Squats, deadlifts, and lunges help build explosive power for jumping, sprinting, and stability in contests.

Upper Body Strength: Bench presses, shoulder presses, and pull-ups develop strength for marking contests and fend-offs.

Core Stability: A strong core improves balance, agility, and resistance to tackles. Incorporate planks, Russian twists, and hanging leg raises.

Speed & Agility: Explosive Acceleration

Speed and agility are crucial for breaking away from opponents and reacting quickly in-game.

Sprint Drills: Perform short sprints (20-40m) with varying start positions (standing, crouched, rolling starts) to simulate game scenarios.

Ladder Drills: Improve foot speed and coordination with agility ladder exercises.

Change of Direction Drills: Cone drills and shuttle runs help players move dynamically and evade defenders.

Flexibility & Mobility: Injury Prevention and Recovery

Maintaining flexibility and mobility is key to staying injury-free and performing at peak levels.

Dynamic Stretching: Warm up with leg swings, arm circles, and hip openers.

Foam Rolling & Recovery Work: Reduce soreness and maintain mobility with regular foam rolling and stretching sessions.

Yoga & Pilates: Many AFL players incorporate yoga and Pilates to improve flexibility, core strength, and balance.

Game-Specific Skills Training

Physical fitness is only part of the equation—technical skills are just as important.

Kicking & Handballing: Practice under pressure with drills that simulate game situations.

Marking & Contest Work: Improve aerial ability with jumping and contested marking drills.

Tackling & Defensive Work: Work on proper tackling technique to safely and effectively bring down opponents.

Nutrition & Recovery: Fuel Like a Pro

AFL players need proper nutrition and recovery strategies to perform consistently.

Protein for Muscle Repair: Lean meats, fish, eggs, and protein shakes help with muscle recovery.

Carbohydrates for Energy: Whole grains, fruits, and vegetables provide the fuel needed for endurance and performance.

Hydration: Staying hydrated is crucial for optimal performance, especially in hot conditions.

Sleep & Rest: Recovery is just as important as training. Prioritize 7-9 hours of sleep per night and schedule rest days.

Final Thoughts

Training like an AFL player requires a combination of endurance, strength, speed, agility, and skill development. Whether you're looking to improve your game or simply enhance your fitness, incorporating these elements into your training will help you perform at a high level. Stick to a structured routine, fuel your body properly, and commit to consistent training—just like the pros do.