AFL Player Fitness: Understanding Demands, Training Pillars, and Holistic Development

How do I get fit like an AFL player?

Achieving the fitness profile of an AFL player demands a highly integrated and progressive training approach that targets elite-level aerobic endurance, repeat sprint ability, explosive power, functional strength, and agility, all underpinned by strategic recovery and nutrition.

Understanding the AFL Athlete's Physiological Profile

To train like an AFL player, one must first understand the unique physiological demands of the sport. Australian Rules Football is a hybrid sport requiring a complex blend of physical attributes, making its fitness profile one of the most comprehensive in team sports. AFL players typically cover 12-15 kilometers per game, with a significant portion of this distance covered at high intensities, including numerous sprints, accelerations, decelerations, and changes of direction.

Key physical attributes include:

• High Aerobic Capacity: The ability to sustain high work rates for extended periods, crucial for covering vast distances and maintaining performance throughout a game.
• Exceptional Repeat Sprint Ability (RSA): The capacity to perform multiple maximal or near-maximal sprints with minimal recovery between efforts. This is perhaps the most defining physical characteristic, reflecting the intermittent, high-intensity nature of the game.
• Explosive Power & Agility: Essential for jumping (contested marks), rapid changes of direction (evasion, chasing), tackling, and explosive bursts from a standing start.
• Functional Strength: The ability to apply force effectively in game-specific contexts, such as contesting the ball, maintaining balance in tackles, fending off opponents, and protecting the ball. This isn't just about maximal lifts but about strength that translates to dynamic movement.
• Durability & Robustness: The physical resilience to withstand the high impact, collisions, and sustained loads inherent in a contact sport, minimizing injury risk.

Core Pillars of AFL Fitness Training

Building an AFL-level fitness profile requires a multi-faceted approach, systematically addressing each of the above physiological demands.

1. Cardiovascular Endurance Training

This forms the foundation, ensuring players can maintain high work rates throughout the game.

• Long-Slow Distance (LSD) Runs: Develops aerobic base. Examples include 60-90 minute runs at a conversational pace (Zone 2 heart rate).
• Tempo Runs: Improves lactate threshold and aerobic power. Examples include 20-40 minute runs at a moderately hard pace (Zone 3-4 heart rate), or repeated 5-10 minute efforts with short rest.
• High-Intensity Interval Training (HIIT): Crucial for improving VO2 max and repeat sprint ability. Examples include 15-60 second maximal efforts (e.g., sprints, shuttle runs, burpees) followed by equal or slightly longer rest periods, repeated for 10-20 minutes.

2. Strength & Power Training

Essential for contested situations, explosive movements, and injury prevention.

• Compound Lifts: Focus on multi-joint movements that recruit large muscle groups. Examples include Squats (back, front, goblet), Deadlifts (conventional, sumo, RDLs), Bench Press, Overhead Press, Rows (barbell, dumbbell, cable).
• Plyometrics: Develops explosive power and elasticity. Examples include Box Jumps, Broad Jumps, Depth Jumps, Bounds, Medicine Ball Throws. Start with foundational plyometrics and progress to more advanced drills.
• Olympic Lifts (for advanced trainees): Movements like Cleans and Snatches are highly effective for developing full-body power, but require expert coaching and significant technical proficiency.
• Core Strength: Essential for stability, force transfer, and injury prevention. Examples include Planks (various variations), Pallof Presses (anti-rotation), Russian Twists (controlled), Leg Raises, Glute Ham Raises.

3. Speed & Agility Training

Directly translates to game performance in evasion, chasing, and marking contests.

• Acceleration Drills: Short, maximal sprints (10-30 meters) from various starting positions (e.g., standing, prone, drop step). Focus on powerful first steps.
• Change of Direction (COD) Drills: Pre-planned cone drills (e.g., T-drill, pro-agility shuttle, zig-zag runs) focusing on efficient deceleration and re-acceleration.
• Reactive Agility Drills: Responding to visual or auditory cues, mimicking game situations where players react to opponents or the ball.
• Maximal Velocity Sprints: Longer sprints (40-60 meters) to develop top-end speed, where appropriate.

4. Repeat Sprint Ability (RSA) Drills

This is where the unique demands of AFL are most evident. RSA training involves performing multiple short, maximal efforts with incomplete recovery, mimicking game scenarios.

• Game-Specific Drills: Incorporate short sprints, changes of direction, ground ball gets, and tackling simulations within a set, followed by short rest periods.
• Shuttle Runs: Varying distances (e.g., 20m shuttle, 40m shuttle) with short recovery.
• "Repeat Effort" Circuits: Combining short sprints with bodyweight exercises (e.g., burpees, push-ups) to elevate heart rate and challenge recovery capacity.

Integrating Training Modalities: A Practical Approach

Achieving AFL-level fitness isn't just about doing these exercises; it's about how they're structured over time.

• Periodization: Elite AFL programs use sophisticated periodization models, cycling through different training phases (e.g., off-season, pre-season, in-season) to peak for competition and manage fatigue. For an individual, this means progressively varying the focus on strength, power, speed, and endurance throughout the year.
• Progression: Always strive for gradual increases in training volume, intensity, or complexity. Avoid "too much too soon" to prevent injury and burnout.
• Specificity: While general fitness is important, integrate movements and energy system demands that directly mimic AFL actions. For example, adding ground ball gets or short bursts from a standing start into conditioning drills.
• Balance: Ensure adequate time is allocated to all components, and importantly, to recovery. Overtraining is counterproductive.

Sample Training Week Framework (Illustrative)

This is a generalized framework. Actual AFL programs are highly individualized and fluctuate based on the training phase.

• Monday: Lower Body Strength (Squats, Deadlifts, Plyometrics)
• Tuesday: High-Intensity Interval Training (HIIT) / RSA Drills
• Wednesday: Upper Body / Full Body Strength (Bench Press, Rows, Overhead Press, Core)
• Thursday: Speed & Agility Drills + Moderate Endurance (Tempo Run or Fartlek)
• Friday: Full Body Strength (lighter, more power-focused) OR Skill Work (e.g., kicking, handballing drills)
• Saturday: Long Duration Endurance Run OR Game-specific conditioning (if preparing for games)
• Sunday: Active Recovery (e.g., light swim, walk, stretching) / Complete Rest

Beyond Physical Training: Essential Considerations

Physical training is only one part of the equation for an AFL athlete.

• Nutrition: Fueling performance and recovery is paramount. This involves adequate intake of macronutrients (carbohydrates for energy, protein for repair, healthy fats for overall health) and micronutrients. Hydration before, during, and after training is critical.
• Recovery: Without proper recovery, adaptation cannot occur, and injury risk increases. Prioritize 7-9 hours of quality sleep, incorporate active recovery sessions, stretching, foam rolling, and consider techniques like cold water immersion or massage as needed.
• Skill Development: AFL is a highly skilled game. Even with elite fitness, players must possess exceptional kicking, handballing, marking, and decision-making abilities under pressure. Integrate sport-specific skill work into your training.
• Mindset & Mental Toughness: The ability to perform under pressure, maintain focus, and push through discomfort is a hallmark of elite athletes. This is developed through challenging training and competition.

Important Caveats and Professional Guidance

• Individualization: This guide provides principles. Your specific training plan must be tailored to your current fitness level, training history, injury status, and goals.
• Gradual Progression: Do not attempt to jump straight into an elite-level program. Build your base progressively to avoid injury and overtraining.
• Listen to Your Body: Pay attention to signs of fatigue, soreness, or pain. Rest is as important as training.
• Professional Coaching: For optimal and safe results, it is highly recommended to consult with an accredited Strength & Conditioning coach, Exercise Physiologist, or a sports-specific coach with experience in team sports. They can design a personalized program, provide technical feedback, and ensure proper progression.
• AFL is a Professional Sport: Remember that AFL players are full-time professional athletes with access to world-class coaching, facilities, and support staff. While you can emulate their training principles, achieving their exact fitness level requires immense dedication and resources.