AFL training types and methods

Gee Player, Australia

I just need two training types and then each training type has methods, so I need 2 training methods. Aerobic, anaerobic, flexibility and strength training are all training methods. I chose flexibility to work on as I do have information on a method for flexibility which is dynamic stretching. I now need info on another training method for flexibility which have to be either static, PNF or ballistic. Then i select another training type such as aerobic for instance and need 2 training methods under that which were the examples i mentioned such as continuous, fartlek, aerobic interval and circuit. So how 2 training types with the 2 training methods under it better AFL players performance.

Jessie HOther, England

Hello Gee!

Firstly, the type of fitness that needs to be trained depends on if you are in the off season, preseason or in season phase. If you are in preseason then it is strongly suggested that the types of fitness that should be focused on in training is anaerobic intervals which can include short and fast sprints with short rest and repeat over again as this is a effective way to build endurance and cardiovascular fitness gradually over a shorter period of time. However, you can also incorporate aerobic intervals throughout your training sessions to keep up the high intensity throughout especially during handball drills/games or kicking practices and ensuring that players do not remain static.

Another training method that I would highly suggest is weight and plyometric training as this has been shown in recent scholarly studies on power athletes including rugby players and AFL players to have more of a positive effect on performance by about 50% (activities including high jumps, depth jump and double leg hop).

Finally, Dynamic stretching is great for warm ups and to keep the body warm throughout practice especially if the weather is cold. However, after sessions stretching can include static or passive stretching to keep the muscles loose and avoid any injuries and DOMS (delayed onset muscle soreness).

I hope this answers your questions!

Gee Player, Australia

Hi. Thanks for your response! Weight and plyometric training is not part of the list I mentioned however if I am to do anaerobic interval, I`d also need to do another aerobic training method such as continuous, fartlek or circuit training which would have a positive impact on the PERFORMANCE of AFL players for the game. I have done dynamic but now need info on another flexibility training method either static, PNF of ballistic- how one of them has a positive impact on sports performance for AFL players when they play. Thanks a lot for your support and response!

Jessie HOther, England

Hello, Yes if you were to aerobic training I would highly recommend fartlek or circuit training as apposed to continuous training. All which would have an positive impact for performance however, Fartlek is similar to game based scenarios whereas movements and speed can vary - thus being more relatable for a athletes performance.

Finally for flexibility training out of all of the methods functional movement (dynamic) is very important for athletes and can be used to prevent injuries or rehabilitate them. Thus, again having a positive effect one performance when they play but highly recommend Static Stretching due to its positive impacts on optimal activation and range of movements!

I hope this helps!

Gee Player, Australia

Can you please elaborate on fartlek and circuit training and also static training, regarding how they have a positive impact on sports performance for AFL players when they play.

Jessie HOther, England

Yes, so Fartlek is a type of interval or speed training that will improve AFL Players speed and endurance two very important physical factors in AFL, this usually involves running varying speed throughout the run. It can also decrease the risk of injury and also simulates a AFL games with the changes in pace. 

Circuit training- this usually provides cardiovascular and muscular endurance again also appropriate for AFL players as they will need elements of strength and muscular endurance due to the physicality of the game. Because it also focuses on working different muscle groups and ensuring a full body workout, you can incorporate weights or just use body weight exercises.

Finally the most common reasons for static stretching in power athletes including AFL players can improve range of motion, decrease injury potential. 

Gee Player, Australia

Hello can you please elaborate more on static stretching in regards to how it positively impacts AFL players performance. Not sure which one is better to do PNF or static in order to provide an in-depth view on how it positively impacts AFL players performance.

Jessie HOther, England

Hello Gee, as I previously mentioned static stretching improves a range of movement allowing them to become more flexible in tackles and improving kicking range which is very important for performance of an AFL athlete. It also decreases the risk of injury is players are flexible enough and muscles are activated before a game. I would really recommend reading the AFL community page - which has all sorts for programs that clubs can follow and which stretching exercises are the best.

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