Every elite Australian rules footballer—from the local club star to the AFL-listed professional—understands that skill development is the foundation of consistent performance. Whether you're preparing for a serious commitment to your footy club or simply aiming to improve your weekly match contribution, a structured skills training plan separates steady improvement from stagnation.

This checklist provides a practical, week-by-week framework for developing the core competencies every footballer needs: kicking, handballing, marking, ground-ball pickup, and game-sense application. By following this plan, you will build a repeatable training routine that transfers directly to match day.

What You’ll Need Before You Start

Before stepping onto the oval, ensure you have the following equipment and conditions in place:

Footballs – At least two regulation-size Sherrins. Training with a single ball slows your repetition volume.
Training cones or markers – Minimum six. These define your drill zones and simulate defensive pressure.
A training partner or small group – Many drills require at least one other person. Solo work is possible but limited.
Access to an open oval or marked field – A full-sized ground is ideal, but a 40-metre patch of grass works for fundamentals.
Recording device (optional) – A phone on a tripod allows you to review your technique after the session. This can be valuable for serious improvement.
Water and appropriate footwear – Stay hydrated. Moulded soles are fine for dry conditions; screw-in studs help on dewy grass.

> Safety note: If you experience persistent pain during any drill, stop and consult a qualified sports physiotherapist or doctor. This plan is a training guide, not a medical protocol.

Step 1: Assess Your Current Skill Baseline

Before you build a training plan, you must know where you stand. This isn't about ego—it's about targeted development.

What to do:

Perform a 20-metre kicking test: Kick to a stationary target (a cone or a training partner) from 20 metres on your preferred foot. Record how many kicks hit the target out of 10 attempts.
Repeat the same test on your non-preferred foot.
Perform a handball accuracy test: From 10 metres, handball at a 1-metre-wide target (a cone or a bag). Record hits out of 10.
Complete a ground-ball pickup test: Have a partner roll a ball at moderate speed from 10 metres away. Pick it up cleanly and deliver a handball to a target 5 metres away. Repeat 10 times.

Why this matters: Without a baseline, you cannot measure progress. Revisit these tests every four weeks to track improvement.

Step 2: Build Your Weekly Training Schedule

A well-structured training plan balances skill repetition, conditioning, and recovery. For grassroots and local club players, three sessions per week is the sweet spot—enough to drive improvement without causing burnout.

Sample weekly structure:

Session 1 (Monday/Tuesday): Technical fundamentals (kicking, handballing, marking) – 45 minutes
Session 2 (Wednesday/Thursday): Game-sense and pressure drills – 45 minutes
Session 3 (Saturday/Sunday): Conditioning with skill integration – 30 minutes

Each session should include a 5-minute dynamic warm-up (jogging, high knees, lunges) and a 5-minute cool-down (static stretching).

Step 3: Master Kicking Technique (Session 1 Focus)

Kicking remains the most important skill in Australian rules football. Flawed technique under pressure is the fastest way to lose possession.

Drill: The 20-Metre Repetition Block

Place two cones 20 metres apart. Stand at one cone with your footballs.
Kick 20 balls to a partner or target at the opposite cone. Focus on:
Drop: The ball should drop from your hand to your boot with no wobble. A spiral drop produces a spiral kick.
Follow-through: Your kicking leg should continue through the ball, finishing high and straight.
Body alignment: Your shoulders should face the target throughout the motion.
Repeat the same drill on your non-preferred foot. Expect fewer accurate kicks initially—this is normal.

Pro tip: Record your first five kicks on each foot. Watch the footage frame by frame. Compare your drop point and follow-through to professional AFL players. Look for a consistent, repeatable motion.

Step 4: Develop Clean Handballing (Session 1 Continued)

Handballing is the release valve under pressure. A clean, quick handball can turn defence into attack.

Drill: The 10-Metre Handball Triangle

Set three cones in a triangle, each 10 metres apart.
Position one player at each cone.
Handball clockwise for 2 minutes, then anti-clockwise for 2 minutes. Focus on:
Grip: Hold the ball with your fingers spread across the seam. Your thumb should be on the opposite side.
Strike point: Hit the ball with the fleshy part of your fist, not your knuckles. The contact point should be just above the ball's equator.
Release: The ball should travel in a straight line, not a looping arc. A flat trajectory is faster and harder to intercept.

Common mistake: Players often swing their arm sideways, causing the ball to spray. Keep your arm moving straight toward the target.

Step 5: Practice Marking Under Pressure (Session 2 Focus)

Marking wins you the ball in contested situations. But match-day marking is rarely uncontested—you must learn to read the ball flight and protect your position.

Drill: The Lead-and-Contest

Work with a training partner. Stand 30 metres apart.
Your partner kicks a high ball (45–50 metres) to a central area.
As the ball is kicked, sprint to the drop zone. Focus on:
Reading the flight: Watch the ball's rotation. A wobbly ball often drops shorter than expected.
Timing your jump: Jump when the ball is at its peak, not as it descends. This gives you the highest possible catch point.
Strong hands: Keep your hands up and out, fingers spread. Catch the ball at its highest point, not against your chest.
Perform 10 repetitions, alternating between attacking the ball and playing as the defender.

Pro tip: If you struggle with contested marks, start with uncontested practice. Have your partner kick directly to you from 20 metres. Gradually increase distance and add a passive defender.

Step 6: Sharpen Ground-Ball Pickups (Session 2 Continued)

Clean ground-ball pickup is the difference between a stoppage and a clearance. In modern footy, most contests happen at ground level.

Drill: The Rolling Pickup Sequence

Your partner rolls a ball at moderate speed from 10 metres away.
Sprint to meet the ball. As you approach:
Bend at the knees, not the waist: A bent waist puts you off-balance and slows your next action.
Use two hands: Scoop the ball with both hands, bringing it into your chest immediately.
Eyes on the ball: Do not look at opponents. Your peripheral vision will track them.
After the pickup, execute a quick handball to a target 5 metres away.
Repeat 10 times. Then switch roles.

Variation: Have your partner bounce the ball instead of rolling it. This simulates the unpredictable bounce of a Sherrin on uneven grass.

Step 7: Integrate Conditioning with Skill Work (Session 3)

Conditioning without skill work is fitness training, not footy training. Your third weekly session should combine running with decision-making.

Drill: The 30-Second Decision Circuit

Set up a 20-metre square with cones at each corner.
Place a training partner at the centre of the square.
Starting at one corner, sprint to the centre. Your partner calls a direction (left, right, forward, back).
Immediately sprint to the called cone. When you arrive, your partner kicks or handballs a ball to you.
Execute a clean pickup or mark, then kick accurately to a target 20 metres away.
Jog back to the starting corner. Repeat for 30 seconds, then rest 30 seconds. Complete 6 rounds.

Why this works: It mimics the intermittent nature of a game—high-intensity bursts followed by recovery, with skill execution under fatigue.

Step 8: Apply Game-Sense Drills (Session 2 or 3)

Game sense is the ability to read the play and make the right decision quickly. This is the hardest skill to train because it requires live opposition.

Drill: The 3v2 Overload

Set up a 30-metre by 20-metre grid.
Three attackers versus two defenders.
The coach or a neutral player kicks the ball into the grid.
Attackers must work the ball through the grid using kicks and handballs, aiming to score by hitting a target cone at the far end.
Defenders try to intercept or force a turnover.
Rotate roles every 2 minutes.

Focus points for attackers:

Create space by leading away from defenders.
Use the extra player—look for the free teammate.
Execute skills quickly; hesitation allows defenders to close.

Focus points for defenders:

Communicate: Call out who you are covering.
Stay between the attacker and the target cone.
Force the attackers into a wide position.

Pro Tips for Faster Improvement

Film every session: Even 5 minutes of footage reveals errors you don't feel during the drill. Compare your technique to professional players in match footage.
Focus on your weak foot daily: Most players neglect their non-preferred foot. Dedicate 10 minutes of every session to it. Within 8 weeks, you will see measurable improvement.
Train with a purpose: Don't just kick the ball aimlessly. Every kick should have a target, every handball a receiver, every pickup a follow-up action.
Rest and recover: Skill development happens during recovery, not during training. Schedule at least one full rest day per week.

Common Mistakes to Avoid

Training at match intensity only: You need slow, deliberate practice to build correct technique. Speed comes later.
Ignoring the non-preferred foot: A one-sided footballer is predictable and easy to defend.
Overtraining: More is not always better. Quality over quantity. Two focused 45-minute sessions are better than one sloppy 90-minute session.
Neglecting the mental side: Visualise successful execution before each drill. This primes your neural pathways for the physical action.

Your Complete AFL Skills Training Plan Checklist

Use this checklist before and after each session to ensure you’re covering all fundamentals.

Pre-Session Preparation

Gather all equipment (footballs, cones, water, recording device)
Complete a 5-minute dynamic warm-up
Set up drill zones with cones

Session 1: Technical Fundamentals (45 minutes)

20-metre kicking repetition block – preferred foot (20 kicks)
20-metre kicking repetition block – non-preferred foot (20 kicks)
10-metre handball triangle drill (4 minutes total)
Review recorded footage (5 minutes)

Session 2: Pressure and Game Sense (45 minutes)

Lead-and-contest marking drill (10 repetitions)
Rolling pickup sequence (10 repetitions)
3v2 overload game-sense drill (8–10 minutes)
Cool-down and static stretching

Session 3: Conditioning with Skill Integration (30 minutes)

30-second decision circuit (6 rounds)
Weak-foot kicking under fatigue (10 kicks)
Handball accuracy drill (2 minutes)
Cool-down and hydration

Weekly Review

Revisit baseline tests (every 4 weeks)
Identify one skill to prioritise next week
Adjust drill difficulty based on progress

Next Steps

Once you have established this foundational plan, you can progress to more advanced training methods. For further development, consider seeking coaching resources, studying match footage, and refining your technique through consistent practice.

Consistency is the key. Follow this checklist for 8 weeks, and you will see measurable improvement in your kicking accuracy, handball speed, marking confidence, and ground-ball cleanliness. The oval is waiting—get to work.

AFL Skills Training Plan: Your Complete Checklist