Whether you're pulling on the boots for your local club this weekend, coaching a junior side, or just looking to get match-fit for the upcoming season, getting your training right is the difference between running out the game in the fourth quarter and being caught on the bench gasping for air.

AFL is a unique beast. It demands endurance like a marathon runner, explosive power like a sprinter, and the agility to change direction on a dime. You don't need to be a professional athlete to train like one—but you do need a plan.

This checklist will take you through everything you need to build your AFL training and fitness program, from the gear you'll need to the specific drills that'll have you covering ground like a midfielder. No fluff, no gimmicks—just practical steps that work.

Let's get into it.

What You'll Need Before You Start

Before we hit the track, let's make sure you've got the basics covered. You don't need a full-blown gym membership or a personal trainer to get started, but a few essentials will make your training safer and more effective.

Essential gear:

Running shoes with good lateral support (not just your casual joggers)
Football boots suitable for your local ground conditions
A quality footy (size 5 for seniors, size 4 for juniors)
Water bottle and electrolyte drink
Training shorts and a breathable top
A stopwatch or timer app on your phone
A small cone set (or use markers like water bottles)

Optional but helpful:

A foam roller for recovery
Resistance bands for strength work
A GPS watch or fitness tracker (if you're serious about tracking)
A training partner (accountability is a game-changer)

Important note: If you have any pre-existing injuries or health conditions, check in with a qualified physio or sports doctor before starting a new training program. This guide is for general fitness and training advice—not medical treatment.

Step-by-Step AFL Training and Fitness Program

Step 1: Build Your Aerobic Base (The Engine)

AFL is a running game. Plain and simple. The average midfielder covers around 12-15 kilometres per game, with repeated high-intensity efforts. You can't fake fitness in footy.

What to do:

Start with three sessions per week of steady-state running. Aim for 20-30 minutes at a conversational pace—meaning you could still talk in short sentences while running.

Sample week:

Monday: 25-minute steady run
Wednesday: 30-minute steady run
Friday: 20-minute steady run

After two weeks, introduce interval training. This mimics the stop-start nature of a game.

Simple interval session:

Warm-up: 5 minutes jogging
6 x 400m at 80% effort (about 90 seconds per 400m for most players)
60 seconds rest between each
Cool-down: 5 minutes jogging

Pro tip: Don't skip the base building phase. Too many players jump straight into sprints and end up injured by Round 3. Your aerobic engine is the foundation everything else sits on.

Step 2: Develop Speed and Agility (The Burst)

Once you've got the engine, you need the turbo. AFL demands short, sharp bursts of speed—chasing a loose ball, sprinting to create space, or closing down an opponent.

Key drills:

1. 20m Sprints

Set up two cones 20 metres apart
Sprint from one cone to the other
Walk back for recovery
Repeat 8-10 times

2. The Zig-Zag Drill

Set up 5 cones in a zig-zag pattern, 5 metres apart
Sprint from cone 1 to 2, then 2 to 3, and so on
Focus on sharp changes of direction
Complete 4-6 sets

3. The 5-10-5 Shuttle

Set three cones in a line: middle cone, left cone 5m away, right cone 5m away
Start at the middle cone, sprint to the left cone, touch it, sprint to the right cone, touch it, then sprint back through the middle
This tests lateral movement and change of direction

Pro tip: Film yourself doing these drills on your phone. You'll spot balance issues or wasted movement that you can't feel while you're running.

Step 3: Build Football-Specific Strength (The Contact)

Footy isn't just about running. You need to be able to hold your ground in a contest, break a tackle, and protect the ball in traffic. Strength work should focus on functional movements, not just looking good in the mirror.

Core strength exercises (do these 2-3 times per week):

Planks (3 sets of 45-60 seconds)
Side planks (3 sets of 30 seconds each side)
Dead bugs (3 sets of 12 reps)
Russian twists (3 sets of 15 reps)

Lower body strength:

Bodyweight squats (3 sets of 15 reps)
Lunges (3 sets of 10 reps each leg)
Glute bridges (3 sets of 12 reps)
Calf raises (3 sets of 15 reps)

Upper body for contests:

Push-ups (3 sets to fatigue)
Pull-ups or rows (3 sets of 8-10 reps)
Shoulder taps in plank position (3 sets of 10 each side)

Pro tip: Focus on controlled movement, not speed. A slow, perfect squat is worth ten rushed ones. Quality over quantity, always.

Step 4: Master Footy-Specific Skills Under Fatigue (The Game)

This is where the magic happens. You can run all day and lift all night, but if you can't hit a target by hand or foot when you're exhausted, it counts for nothing.

Skill drills under fatigue:

1. The Run-and-Kick

Set up a target (a goal square or a teammate) 30-40 metres away
Sprint 50 metres to a cone
Immediately collect a ball and kick to the target
Jog back, recover for 30 seconds, repeat 8-10 times

2. Handball Relay Under Pressure

With a partner, stand 10 metres apart
Complete 20 handballs back and forth
Immediately do 10 burpees
Repeat for 5 rounds

3. Ground Ball Pick-Ups

Drop a ball on the ground and sprint to it from 10 metres away
Pick it up cleanly on the run
Handball to a target or kick to a target
Repeat 15 times

Pro tip: Most players train skills when they're fresh. Train your skills when you're gassed. That's when games are won and lost.

Step 5: Recover Like You Mean It (The Reset)

Recovery isn't optional. It's where your body adapts and gets stronger. Skip this step and you'll be stale by mid-season.

Post-training routine:

5-10 minutes of light jogging or walking to cool down
Static stretching for major muscle groups (hamstrings, quads, glutes, calves, lower back)
15-20 minutes of foam rolling (focus on tight areas)
Refuel within 30 minutes: protein and carbs (a protein shake with a banana is perfect)
Hydrate properly (water or an electrolyte drink)

Sleep: Aim for 7-9 hours per night. This is non-negotiable for recovery.

Active recovery days: On your days off, do something light—a 20-minute walk, a gentle swim, or some yoga. Don't just sit on the couch all day.

Pro tip: Keep a simple training diary. Note how you felt, what you did, and any niggles. Patterns emerge over time that help you adjust your training.

Step 6: Periodise Your Season (The Plan)

Don't train the same way all year. Your body needs different stimuli at different times.

Pre-season (8-12 weeks before Round 1):

Focus on building aerobic base and strength
4-5 sessions per week
Include skill work at the end of sessions

Early season (Rounds 1-6):

Shift to more match-specific training
3-4 sessions per week
Include game simulation drills

Mid-season (Rounds 7-16):

Maintenance mode
2-3 sessions per week (plus games)
Focus on recovery and injury prevention

Late season (Rounds 17 onwards):

Top-up sessions
1-2 sessions per week
Prioritise freshness over volume

Pro tip: If you're playing for a local club, your coach should have a season plan. Ask for it. If they don't, share this article with them.

Common Mistakes to Avoid

1. Doing too much, too soon This is the number one reason players get injured. Build gradually. Your body needs time to adapt.

2. Neglecting your non-dominant side Most players are one-sided. Train your opposite foot and hand. It'll make you twice the player.

3. Skipping warm-ups A proper warm-up reduces injury risk by up to 50%. Don't be lazy.

4. Training the same way every session Variety is key. Mix up running, strength, skills, and recovery.

5. Ignoring niggles A tight hamstring today is a torn hamstring next week. Address small issues before they become big ones.

6. Comparing yourself to others Your training journey is yours. Focus on progress, not perfection.

Your AFL Training and Fitness Checklist

Use this as your weekly guide. Tick off each item as you go.

Weekly training checklist:

3 aerobic running sessions (mix of steady and intervals)
2 speed and agility sessions
2-3 strength sessions (core, lower body, upper body)
2 skill-under-fatigue sessions
1 active recovery session (walk, swim, yoga)
Post-training stretching and foam rolling (every session)
Refuel within 30 minutes of training
7-9 hours of sleep per night
Hydrate properly throughout the day
Keep a training diary (note how you felt)

Pre-season checklist (before starting a new program):

Check in with a physio or sports doctor (if injured or unsure)
Get the right gear (shoes, boots, ball, cones)
Set realistic goals (e.g., "run out four quarters" not "win the Brownlow")
Find a training partner or group for accountability
Plan your weekly schedule (when will you train?)

Game day checklist:

Light warm-up (jogging, dynamic stretches, skills)
Hydrate before and during the game
Eat a light meal 2-3 hours before
Post-game recovery (cool-down, stretch, refuel)

AFL training and fitness doesn't have to be complicated. The best players—from local legends to the greats of the game—all follow the same principles: build a strong base, train for the demands of the game, and recover properly.

You don't need to be a professional to train like one. You just need consistency, a bit of structure, and the willingness to put in the work when no one's watching.

If you're interested in how the game has evolved over the years, check out our article on AFL rule changes over time—it's fascinating how training methods have changed alongside the rules. And if you want to know more about the history and culture of the game, our history and culture hub has plenty of deep dives.

For those of you who love the grounds where the game is played, don't miss our piece on iconic Australian grounds —from the MCG to the SCG and other historic venues, these grounds have shaped footy history.

Now get out there and start training. Your fourth quarter will thank you.

AFL Training and Fitness: A Practical Checklist for Footy Players of All Levels