Aussie Rules is a brutal sport. One moment you're reading the play, the next you're planted in a contest with 90kg of opposition muscle driving through your hip. For grassroots players, local club coaches, and parents watching from the boundary, the question isn't if injuries will happen—it's whether you've done enough to prevent them.

This isn't about wrapping yourself in cotton wool. It's about building resilience so you stay on the park when it matters most. Drawing on principles used in elite sports programs, this checklist gives you practical, field-tested exercises to reduce your injury risk.

You'll walk away with a structured, weekly routine you can run before training, after games, or as standalone sessions. No gym required. Just commitment.

Prerequisites / What You Need

Before we dive in, here's what you'll need:

A foam roller or massage ball – for pre-session tissue preparation
Resistance band – light to medium tension (theraband or similar)
Open space – roughly 5m x 5m, grass or indoor surface
10–15 minutes – per session, ideally 3–4 times per week
Water bottle – stay hydrated; fatigue increases injury risk
A training partner (optional) – for resisted drills and accountability

Important: This guide is for injury prevention and general conditioning. If you're currently injured or experiencing pain, consult a qualified physiotherapist or sports medicine professional before attempting any exercise.

Step-by-Step Process

Step 1: Activate Your Posterior Chain (Glutes and Hamstrings)

Aussie Rules demands explosive acceleration, deceleration, and change of direction. Weak glutes and hamstrings are a major contributor to soft tissue injuries—especially hamstring strains and groin issues.

The Exercise: Single-Leg Glute Bridge with Band

Lie on your back, knees bent, feet flat. Loop a resistance band just above your knees.
Extend one leg straight, keeping it aligned with the other thigh.
Drive your hips upward, squeezing the glute of the standing leg. Hold for 2 seconds.
Lower slowly. Complete 10–12 reps per leg.

Why it works: This targets the glute medius and maximus—muscles that stabilise your pelvis during running and kicking. Weakness here forces your hamstrings to overwork, leading to tears.

Coach's note: If you feel this in your lower back, you're using momentum. Slow down. Quality beats quantity.

Step 2: Build Rotational Stability for Kicking and Contest Work

Every time you kick, handball, or brace in a contest, your core must transfer force from your lower body to your upper body. A weak core means energy leaks, and your lower back or groin pays the price.

The Exercise: Copenhagen Plank (Progressed)

Lie on your side, propped on your forearm. Place your top leg on a bench, chair, or training partner's knee.
Lift your hips so your body forms a straight line from ankle to shoulder.
Hold for 20–30 seconds per side. Build to 45 seconds.

Why it works: The Copenhagen plank specifically strengthens the adductors (groin muscles) and obliques—critical for kicking stability and absorbing contact.

Progression: If a full Copenhagen is too tough, start with the top leg bent and foot on the ground in front of you. Gradually straighten the leg as you improve.

Step 3: Master Deceleration and Change of Direction

Most non-contact ACL and ankle injuries happen during rapid deceleration or cutting—not straight-line sprinting.

The Exercise: Lateral Lunge with Pause

Stand with feet hip-width apart. Take a large step to the side with your right foot.
Bend your right knee, pushing your hips back. Keep your left leg straight and foot flat.
Pause for 2 seconds in the bottom position. Drive back to standing.
Complete 8–10 reps per side.

Why it works: This strengthens the glutes, quads, and adductors in the exact range of motion used when you plant and change direction. The pause builds control and stability.

Coach's note: Don't let your knee cave inward. Keep it tracking over your second toe. If you can't maintain alignment, reduce the step width.

Step 4: Protect Your Ankles and Feet

Ankle sprains are common in community footy. They happen when you land awkwardly after a mark, contest, or tackle. Prevention requires improving your ankle's ability to stabilise under load.

The Exercise: Single-Leg Balance with Reach

Stand on your left leg, knee slightly bent. Hold a light object (water bottle, ball) in your right hand.
Keeping your left leg stable, reach the object forward, to the side, and behind you—touching the ground each time.
Complete 5 reaches in each direction, then switch legs.

Why it works: This trains your ankle proprioceptors—the sensors that tell your brain where your foot is in space. Better proprioception means faster, more accurate stabilisation when you land awkwardly.

Progression: Close your eyes. This removes visual feedback and forces your ankle to work harder.

Step 5: Strengthen Your Hamstrings at End Range

Hamstring strains often occur when the muscle is stretched under high load—think sprinting to chase down an opponent or reaching for a loose ball. Traditional hamstring curls don't train this end range.

The Exercise: Nordic Hamstring Curl (Assisted)

Kneel on a soft surface, anchor your feet under a heavy object (or have a partner hold your ankles).
Keeping your body in a straight line from knees to head, slowly lower yourself toward the ground.
Control the descent for 3–4 seconds. When you can't hold any longer, catch yourself with your hands.
Push back to the start. Aim for 3–5 reps.

Why it works: The Nordic curl is a well-regarded exercise for reducing hamstring injury risk. When performed consistently, it can help build resilience in the hamstrings.

Coach's note: This is tough. Don't worry if you can only lower a few degrees initially. The eccentric load is what builds resilience.

Step 6: Incorporate Dynamic Warm-Up Before Every Session

Static stretching before exercise is outdated. Dynamic warm-ups increase blood flow, activate key muscles, and prepare your nervous system for movement.

The Exercise: The "Leg Swing" Sequence

Forward leg swings: 10 per leg, controlled, increasing range
Side leg swings: 10 per leg, crossing in front of your body
Walking knee hugs: 10 steps, pulling each knee to your chest
Walking hamstring scoops: 10 steps, extending your leg and reaching for your toe
Heel flicks: 20 metres, gradually increasing speed
High knees: 20 metres, driving knees to waist height

Why it works: This sequence takes 3–4 minutes and activates every major muscle group used in footy. It also rehearses the movement patterns you'll use in a game—hip flexion, extension, rotation.

Step 7: Cool Down with Controlled Stretching

After training or a game, your muscles are warm, pliable, and full of metabolic waste. A proper cool-down helps clear waste products and maintains flexibility.

The Exercise: 90/90 Hip Stretch

Sit on the ground, both knees bent at 90 degrees. Your front leg should be at 90 degrees in front of you, back leg at 90 degrees behind.
Keep your torso upright. Gently lean forward over your front knee.
Hold for 30–45 seconds per side.

Why it works: This stretch targets the external and internal rotators of the hip—critical for kicking mechanics and preventing groin strains.

Add on: Follow with a standing quad stretch, a seated hamstring stretch, and a calf stretch against a wall. Hold each for 30 seconds. No bouncing.

Pro Tips / Common Mistakes

Pro Tips

Consistency over intensity. Three 10-minute sessions per week are more effective than one 45-minute session. Make it a habit—same time, same place.
Progress gradually. Increase reps, hold times, or resistance by no more than 10% per week. Rushing leads to compensatory movement patterns and injury.
Pair with strength training. These exercises are prevention-focused, not a full strength program. Combine them with general strength training principles for a complete approach.
Use game footage. If you've had recurring injuries, watch your own game vision. Identify the movement that caused it—then target that specific pattern in your prevention work.
Listen to your body. Sharp pain is a stop signal. Dull muscle fatigue is normal. Learn the difference.

Common Mistakes

Skipping the warm-up. Jumping straight into drills or match simulation without activation is the fastest way to strain a cold muscle.
Rushing the Nordic curl. Letting yourself drop uncontrolled negates the eccentric benefit. Fight the descent.
Neglecting the groin. Hip adductor strength is often overlooked. The Copenhagen plank is your friend.
Doing static stretches before exercise. This temporarily reduces power output and doesn't prevent injury. Save it for after.
Ignoring footwear. Worn-out boots with insufficient ankle support increase injury risk. Replace them when the tread is gone or the upper is loose.

Checklist Summary

Use this before every training session or game—and as a standalone routine on rest days.

Foam roll – quads, hamstrings, glutes, calves (2–3 minutes total)
Dynamic warm-up – leg swings, walking knee hugs, hamstring scoops, heel flicks, high knees (3–4 minutes)
Single-leg glute bridge with band – 10–12 reps per leg
Copenhagen plank – 20–45 seconds per side
Lateral lunge with pause – 8–10 reps per side
Single-leg balance with reach – 5 reaches in each direction per leg
Nordic hamstring curl (assisted) – 3–5 controlled reps
Cool-down stretching – 90/90 hip stretch, quad, hamstring, calf (30 seconds each)

Total time: 12–15 minutes

Frequency: 3–4 times per week during season; 2–3 times per week off-season

For more tactical and conditioning content, explore our tactics and training hub. If you're looking to build your engine for four-quarter footy, check out our guide on midfield transition drills.

Stay on the field. Play hard. Train smart.

AFL Injury Prevention Exercises: Staying on the Field