Train Like an AFL Player! 6 Fun Footy-Based Exercises

Whatever your team preference, we can all agree that Australian Football League players are extremely fit, and anybody looking to get fitter could probably learn a thing or two from them. This is no coincidence; AFL players train hard, and for good reason – matches require long periods of extreme exertion cut together with explosive moves and high agility. Here’s how to train like a footy player: six ideal AFL exercises to stay fit and have fun.

1. Sprint and Throw

This exercise requires three or more people, so is perfect for outdoor group fitness classes. Your group should split into two groups standing in single-file lines several metres apart, opposite each other. The person starting with the ball then does an overhead throw to the group opposite, before “chasing” the ball and sprinting to the back of that group. The person who catches the ball does the same, continuing in this way with as much speed as possible for several minutes (until the group leader calls stop). This is a great cardio workout as well as ideal practice for throwing. If you want to mix it up, this can easily be done by kicking the ball instead.

2. Ball on the Bag

For this exercise you’ll need a tackle bag and ball for each pair of people and a minimum of two people. If you have far more people than bags or balls, don’t worry – just rotate pairs through this exercise while the others perform one of the individual exercises (which we’ll get to later). Balance the ball on top of the bag and have a person stand on either side about a metre away. Both people then accelerate towards the bag, knocking the ball from the top, and attempt to take possession. This exercise practises the skill of a clean possession as well as generally working on explosive moves.

3. Avoid the Tackle

Begin by marking out a rectangle that’s about five metres wide and ten metres long. One member (Player A) of your group should stand at the top of this rectangle, ball in hand. Another member (Player B) should be in the centre of the rectangle. Player A then attempts to run from one end of the rectangle to the other without losing possession of the ball by swapping it from hand to hand. Player B attempts to get the ball. This helps practise ball control, but also general conditioning when done in quick succession. If there are more than two people, you can have groups waiting at either end of the rectangle to swap out with Player A and make their run. (Don’t forget to swap out Player B as well!)

Been wondering how to train like an AFL player? We’ve got the answers right here!

The Benefits of AFL-Style Workouts

Apart the obvious benefits, doing AFL exercises to stay fit can also make your workout more fun! This keeps motivation high and can help incentivise you to stick with your fitness program. Furthermore, doing exercise as a group can help you push yourself harder than you normally would, and if you add some competitive aspects into your routine, the desire to win might push you too. Additionally, group activities such as AFL training in Melbourne are a great way to develop friendships with likeminded people who are also looking to get fitter.

If Group Sports Just Aren’t for You…

We know that some people just like to run their exercise routine alone – hence the need for private personal trainers. And sometimes, all your normal workout partners can just be busy, ill, overworked, or unwilling to join you in the park. This is when solo AFL exercises can be handy. There are plenty, but here are a few Melbourne footy exercises to get you started on your own.

4. Plyometrics aka Jump Exercises

This one doesn’t require a ball or anybody else! It does require one surface to be higher than another, however, but this can be done with purpose-built boxes or simply a large curb or concrete bench. This is more of a group of exercises rather than one specific one, and you should experiment with different ways of doing it, but the basics are jumping from the lower position to the higher one and then down again. This helps with explosive strength, coordination and agility – all integral to a good AFL player.

5. Rolling Push-ups

This exercise requires a ball, but you won’t be practising any skill that’s likely to come up in an AFL game! Instead, you’re going to use it to throw your balance while trying to complete push-ups. The benefits of bodyweight exercises are well known, but by balancing on a ball while doing them, you’re working all the little muscles used to keep you balanced in addition to your core strength. This can be done with both hands on the ball, but a better place to start is keeping one hand flat on the ground and one on the top of the ball. Complete several push-ups like this, then switch hands.

Add a little extra challenge to your push-ups with a footy!

6. Single Leg Squat

What may seem like the simplest exercise of the lot, may in reality be the most important. You complete a single leg squat by standing on one leg, holding that position for a short time with as little movement as possible, before lowering down into a squat (with one leg still in the air). Repeat with the other leg. This exercise helps build strength and, more importantly to footy, balance – running, kicking, jumping, sharp evasive movements, and so much more all require you to be on one leg, don’t underestimate it!

The diet, training regimes and abilities of AFL players are something we can all work towards, since professional players are often at peak physical fitness. Try starting out with these six footy-style exercises, then work with your group to tailor them to meet your specific fitness needs – a professional trainer can help drive you in the right direction here. Another bonus is that Melbourne has plenty of open, free pitches to train on all over the city. One of the most important things about AFL-style workouts is that they are really fun, which can keep you motivated and remind you that exercise isn’t all hard work!