August 18, 2015

Healthy Lifestyle


The AFL Community Website has some excellent resources to assist coaches and players build and maintain their fitness from the pre-season right through to the end of the season.

Strength and Conditioning:

Pre-Season Training (10 Commandments):

The Competition Phase:

Football Specific Fitness Games:

Maintaining Football Specific Fitness In Season:

Preparing For Finals:


– by Murray Green

During the Pre-Season Murray Green kindly offered to lead the Under 14’s and Under 16’s through a number of strength conditioning sessions. An outline of the program is provided below:

The strength training program covers body weigh resistance training and is ideal for any person of any age. This type of training sets the foundation to good health and allows for easy progression to more advanced training techniqes.

The program is broken up into three parts.

  1. The warm up.
  2. The workout
  3. Cool down and recovery

The warm up will be: 

  • 3 mins Jog
  • 2 mins Dynamic stretch

If you aren’t sure what Dynamic Stretching is here is a 6 minute YouTube overview: Stretching Long

And one for shorter attention spans Stretching Short

Plus a soccer specific one which would also be useful for proper footy Stretching Soccer

The workout will be:

  • Body weight Squat 15-20 Reps Weight Squat

  • Push up 15-20 Reps

  • Pull up 15-20 Reps

Annoying video first then a brief demo one Annoying Demo

Complete this 3 times with 30 seconds rest between each exercise

Cool down and recovery:

  • 2 mins light jog
  • Full body stretch starting at calves then work your way up: quads, hamstrings, hip flexors, glutes (bum), lower back, chest, shoulders, triceps, biceps

This covers most of the exercises Murray showed Body Stretch


It is important to hold each stretch for 20-30 seconds and to breath while stretching.

Also remember to drink water before, during and after training.

Please also see the attached articles that provide information on healthy eating guidelines for AFL players.

This training program shoul be completed 2-3 times per week with 2 days rest between workouts. As I mentioned on Tuesday night, good nutrition and adequet rest are just as important as training. Also I am asking all players not to consume ‘Energy’ drinks before training or games as they have been known to cause nasty side effects when combined with cardio training.