In Australian rules football, the physical demands of the game are unlike those of any other sport. The unique blend of endurance, speed, agility, and strength required to compete at the elite level means that fitness testing standards are both rigorous and specific. Understanding these benchmarks is essential for players, coaches, and fans who want to appreciate what it takes to reach the AFL. This glossary clarifies key terms and tests used in AFL fitness assessments, ensuring no confusion with similar concepts from soccer, rugby, or the NFL.
2km Time Trial
The 2km time trial is a cornerstone of AFL endurance testing. It measures a player’s ability to sustain high-intensity running over a distance that mimics game demands. Elite male players typically aim for fast times, with top midfielders often recording competitive clockings. For AFLW athletes, a competitive time is similarly demanding. This test is distinct from soccer’s yo-yo test or rugby’s beep test, focusing on sustained pace rather than intermittent recovery.20m Sprint
A straight-line sprint over 20 metres, this test evaluates explosive speed and acceleration. In AFL, a very fast time is considered elite for men, while women target strong times. Unlike NFL 40-yard dashes, which measure pure top speed, the 20m sprint in AFL prioritises the first few steps—critical for breaking from a stoppage or chasing an opponent.Agility Test (Illinois or 5-0-5)
Agility tests assess a player’s ability to change direction rapidly while maintaining speed. The Illinois test, which involves weaving through cones, and the 5-0-5 test, which requires a 180-degree turn, are common. AFL demands exceptional lateral movement for contests like ground-ball pickups and shepherding. A fast Illinois time is considered elite for men, while women target strong times. This differs from rugby’s L-drill, which emphasises linear changes rather than multidirectional agility.Beep Test (Yo-Yo Intermittent Recovery Test)
The beep test, specifically the Yo-Yo IR1 or IR2, measures repeated high-intensity running with short recovery periods. AFL players often achieve high levels on the IR1 test, reflecting the game’s stop-start nature. A very high score is considered elite for male midfielders. For AFLW, a strong benchmark is similarly demanding. This test is more relevant to AFL than soccer’s continuous beep test, as it mirrors the intermittent sprints of a match.Body Fat Percentage
Body composition is a key indicator of fitness and playing position. Elite AFL players typically have low body fat percentages for men, and similarly low ranges for women. Ruckmen and key forwards may carry slightly higher percentages for strength, while midfielders aim for lower levels to maximise endurance. This metric is measured via skinfold calipers or DEXA scans, distinct from NFL’s focus on muscle mass for linemen.Clean (Weightlifting)
The clean is a weightlifting exercise (often the power clean) used to assess explosive power through the hips and legs. In AFL, a clean of a high multiple of body weight is considered elite for men, while women target a strong ratio. This differs from soccer’s focus on squat strength and rugby’s emphasis on bench press, as the clean translates directly to jumping for marks and contesting ruck duels.Cooper Test
A 12-minute run test that measures aerobic capacity. Elite AFL players cover long distances in this period, with midfielders often exceeding those distances. For AFLW, a solid benchmark is similarly demanding. The Cooper test is less common than the 2km time trial but remains a reliable indicator of VO2 max, similar to its use in endurance sports like distance running.Countermovement Jump (CMJ)
The CMJ assesses lower-body power by measuring jump height from a standing start. In AFL, a high jump height is considered elite for men, while women target strong heights. This test is critical for ruckmen and key forwards who contest boundary throw-ins or centre bounces. Unlike NFL vertical jumps, which emphasise raw height, the CMJ in AFL focuses on reactive strength and timing.Hand Grip Strength
Measured using a dynamometer, hand grip strength is important for tackling, marking, and ball handling. Elite AFL players often record strong grip strengths for men, and similarly strong for women. This test is distinct from rugby’s grip tests, which prioritise static strength for scrums, whereas AFL grip strength is dynamic and reactive.Incline Bench Press
A variation of the bench press performed on an incline, this test measures upper-body pushing strength, particularly for the chest and shoulders. AFL players target a high multiple of body weight incline press for men, and a strong ratio for women. This is relevant for marking contests and fending off opponents, differing from the flat bench press used in NFL combine drills.Jumping Reach
A test of vertical leap and arm extension, the jumping reach is measured using a Vertec or similar device. Elite AFL players can reach high heights for men (from a standing start) and strong heights for women. This directly correlates with marking ability in pack situations, especially for forwards and defenders. The test is similar to basketball’s vertical reach but with a focus on one-handed ball control.Lactic Acid Tolerance Test
This test involves repeated maximal efforts (e.g., 300m shuttles) to measure a player’s ability to perform under fatigue. Blood lactate levels are taken post-effort, with elite players showing lower accumulation and faster clearance. AFL’s high-intensity bursts require superior lactic tolerance compared to soccer’s moderate-intensity runs or rugby’s short, explosive plays.Maximal Aerobic Speed (MAS)
MAS is the minimum running speed at which a player reaches their VO2 max. For AFL, a high MAS is elite for men, while women target strong speeds. This metric is used to prescribe training intensities and is more specific than generic VO2 max tests, reflecting the game’s pace demands.Multi-Stage Fitness Test (MSFT)
Also known as the beep test, the MSFT is a standardised measure of aerobic fitness. Elite AFL players achieve high levels on the 20m shuttle version, with midfielders often reaching even higher levels. For AFLW, a strong benchmark is similarly demanding. This test is widely used across sports but in AFL, it is tailored to match the game’s intermittent nature, unlike soccer’s continuous running focus.Pro-Agility Test
A 5-10-5 shuttle run that measures change-of-direction speed. Elite AFL players complete it in fast times for men, and similarly fast for women. This test is similar to the NFL’s 3-cone drill but with a shorter total distance, emphasising lateral quickness for position play.Repeat Sprint Ability (RSA)
The RSA test involves six 30m sprints with 20-second recovery periods. Elite AFL players maintain fast times for each sprint, with minimal drop-off. For AFLW, a strong target time is common. This test mirrors the repeated bursts of speed required in a quarter, unlike the single-sprint focus of rugby or NFL combine events.Sit and Reach Test
A measure of hamstring and lower-back flexibility, the sit and reach test is used to assess injury risk. Elite AFL players can reach well beyond their toes for men, and even further for women. Good flexibility is crucial for kicking technique and reducing soft-tissue injuries, similar to soccer’s emphasis on hip mobility.Skin Fold Measurements
Body fat percentage is estimated via skinfold calipers at seven sites (e.g., biceps, triceps, subscapular). Elite AFL players have low sum totals for men, and similarly low totals for women. This method is preferred over bioelectrical impedance for its accuracy in field settings, unlike the DEXA scans used in NFL combine environments.Squat (Back Squat)
The back squat measures lower-body strength, essential for jumping, tackling, and contesting ground balls. Elite AFL players can squat a high multiple of body weight for men, and a strong ratio for women. This test is different from soccer’s front squat focus, as AFL requires greater glute and hamstring development for explosive movements.Standing Vertical Jump
A simple vertical jump from a stationary position, measured in centimetres. Elite AFL players achieve high heights for men and strong heights for women. This test is a direct indicator of leaping ability for marks, similar to basketball but with a focus on one-handed ball control at the peak.T-Test
An agility drill involving forward, lateral, and backward movements around cones. Elite AFL players complete it in fast times for men, and similarly fast for women. The T-test is more comprehensive than the Illinois test, as it incorporates multidirectional changes, reflecting the game’s defensive and offensive transitions.VO2 Max
The maximum rate of oxygen consumption during intense exercise, measured in ml/kg/min. Elite AFL players have high VO2 max values for men, and strong values for women. Midfielders often exceed even higher values, reflecting their high running loads. This metric is similar to that of elite soccer players but is measured during sport-specific drills rather than treadmill tests.Wingate Test
A 30-second maximal cycling test that measures anaerobic power and capacity. Elite AFL players produce high peak power outputs for men, and strong outputs for women. This test is relevant for explosive efforts like repeat sprints, differing from the sustained power focus of rugby’s ergometer tests.Yo-Yo Intermittent Endurance Test (Level 2)
A more demanding version of the beep test, requiring higher running speeds with shorter recovery. Elite AFL players reach high levels on this test, with midfielders often exceeding even higher levels. For AFLW, a strong target is similarly demanding. This test is more specific to AFL than the standard beep test, as it mimics the game’s high-intensity bursts and short rest periods.Summary
Understanding AFL fitness test standards provides a clear benchmark for what it takes to compete at the elite level. From the 2km time trial to the Yo-Yo test, each metric is tailored to the unique demands of Australian rules football—combining endurance, speed, agility, and power in ways distinct from soccer, rugby, or the NFL. For players and coaches, these tests are not just numbers but tools to develop the physical capacity required to win contested possessions, take pack marks, and cover the vast expanses of the MCG or SCG. Whether you’re a young athlete cross-training during the off-season or a fan curious about the athleticism behind the game, these benchmarks reveal the extraordinary fitness levels that define modern AFL and AFLW. For more insights on training, explore our guides on tactics and training, boundary saving techniques, and young athletes training programs.
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