FOOTY SPECIFIC SPRINT TRAINING PROGRAM

Let’s start with a very quick theory lesson. In team sports you have what’s called mechanical output and operational output. Mechanical output refers to what you can do, in this case how fast you can sprint, unopposed with zero obstacles or constraints such as other players and the ball. A basic 20m sprint is a...

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TRAIN LIKE STEPH – DIY

Earlier in the week I took some points from Stephen Curry’s latest off-season programming based around training with a purpose and putting yourself in an environment that imparts game like stress on your training performance. With most local teams having maybe 3 – 4 coaches covering 50 – 60 players it’s hard to decide who...

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SPRINTING – THE EASIEST TRAINING FOR THE GREATEST PAY OFF

I’m all up in the Olympics as usual with the sprints always the highlight for me and back when I started this blog in 2009 (!) I posted p-lenty on the subject of speed, it’s importance in sports performance and how dedicated speed training is severely lacking at all levels of local/amateur football…and it still...

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WEEKLY MINDSET PROGRAM

These days I read as much content I can find on athletes and teams from different sports just as much as tactical content. I have posted countless times before about the 4 co-actives of sports performance (tactical, technical, physical and psychological) and how the 4th co-active there is rarely, if ever, the focus for local/amateur...

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MY JUNE/JULY RUNNING PROGRAM

I’ve posted my go-to aerobic/anaerobic threshold training program before (level 2 membership) but here’s what it looks like in real time for me. I don’t usually do fatigue-ish running during the season as there’s more then enough of it in games and at footy training already, instead opting for specific speed work. At 43 years...

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FORWARDS RUNNING PATTERN DRILL + PROGRAM

Local/amateur football training is extremely GENERAL where everyone does the same skill work and the same running work regardless of positional requirements. I’ll give this a pass “for now” because that’s how it’s always been done but from now on it’s not good enough and coaches need to do better. With time being maybe the...

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OFF-SEASON WOMENS FOOTBALL TRAINING PROGRAM

I put this together about a year ago for the women football players at my local club for some training to do before actual footy training started. It is split up into 3 parts: #1 – Robustness / Injury Prevention Using bodyweight exercises it has a focus on the lower body specifically to decrease the...

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RETURN TO KICKING PROGRAM

It’s time to get the footy back in my hands so I’ve developed a footy day in my training regime as discussed here. As part of that I’ve developed a “return to kicking” program that I can do on my own for the most part but will also use my son who trains wtih me...

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DON’T ARGUE TRAINING PROGRAM

Apart from the high mark, the greatest spectacle of individual play in the AFL these days is the fend-off, or the “DON’T ARGUE.”   As footy has become more and more congested and contested, being able to create some space, any space, to get an effective handball or kick away is of great importnace.  ...

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TRAINING PROGRAMS DIRECTORY

4 WEEK TEMPO RUNNINING OFF SEASON PROGRAM (endurance) ACCELERATION LEVEL 1 (speed) LOWER BODY STRENGTH PROGRAM (strength) HILL SPRINTS PROGRAM (speed) HAMSTRING STRENGTH (speed/injury prevention) UPPER BODY HYPERTROPHY (hypertrophy) HOME TRAINING PROGRAM FOR WOMEN’S PLAYERS (women’s football) LOWER BODY FINE TUNING PROGRAM PART 1 (injury prevention) HAMSTRING STRAIN RETURN TO PLAY PROGRAM (injury rehabilitation) GOT...

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