Strength & Conditioning Programs
An effective strength and conditioning program is important for football teams and the well-being of the players.
- Can your side out run a fading opponent in the last quarter of a match due to superior fitness?
- Are your players able to stand their ground in contests and break through tackles due to their core strength?
- Do people look at your team and talk about the 'luck' you have had in avoiding soft-tissue injuries?
An effective strength and conditioning program can help players avoid injuries and give players an edge with their fitness or strength.
Strength and conditioning programs are introduced into football at youth level and is a key component of getting your body right for competitive football.
Provided below are sample strength and conditioning programs used by the AIS/AFL academy that clubs may wish to implement at their club throughout the four stages of the season:
- Off season (8 weeks)
- First half of pre-season (8 weeks)
- Second half of pre-season (12 weeks)
These programs are intended for use in players aged 16 to 18 years of age. Ideally the implementation of these programs should be managed by a strength and conditioning expert. Components of this program can be relevant for senior football. However, this program should not be implemented for players aged below 16 years of age.
Off season (8 weeks)
Five programs coaches can implement throughout the off-season:
First half of pre-season (8 weeks)
Five programs coaches can implement throughout the first half of the pre-season:
Second half of pre-season (12 weeks)
Five programs coaches can implement throughout the second half of the pre-season in the lead-up the start of the season:
Six programs coaches can implement throughout the competition phase of the season:
- Early-week moderate intensity
- Mid-week strength
- Core strength
- Stretching (full)
- Stretching (quick)
- End of week strength
Source: AFL Community Club> Health and Fitness