For those stepping onto the Australian Football League (AFL) field for the first time, the excitement is often mingled with a dose of anxiety. There’s a whole new world of skills to learn, from kicking and marking to handballing and tackling. Every great AFL player has been in those boots, and with the right AFL training drills, beginners can quickly morph into confident players, adeptly manoeuvring the field and the footy with finesse.
AFL isn’t just about the physical game; it’s a dance of strategy, skill, and physical fitness, each element intertwining to create the iconic Australian sport loved by millions. This post is dedicated to equipping AFL newcomers with foundational drills designed to kickstart their journey from the grassroots to mastering the craft.
The Role of Fitness
An athlete’s fitness level is the silent engine that propels the visible skills into exceptional performances. AFL demands a combination of endurance, speed, agility, and strength, each contributing to a player’s overall efficacy on the field.
- Endurance: Given the expansive playing field, players often cover considerable distances during a game. Endurance is not a luxury but a necessity.
- Speed: The dynamism of AFL necessitates bursts of speed, enabling players to outpace opponents, chase the ball, or position themselves strategically.
- Agility: AFL is synonymous with rapid directional changes, jumps, and evasive manoeuvres, underscoring the importance of agility.
- Strength: Whether in tackles, leaps, or sprints, strength forms the bedrock of a player’s capacity to execute skills with power and precision.
Top coaches and players in AFL consistently emphasise the synergy between skills and fitness. An article by The Conversation highlights this intricate balance, showcasing insights from professional players and coaches (read more). According to renowned AFL coach, Denis Pagan, “You can have all the skills in the world, but without fitness, those skills are rendered ineffective, particularly in the closing stages of the game.”
This intersection of skill and physical fitness is not just a theory but a practice deeply embedded in the training regimens of AFL’s elite clubs. It’s a harmonious dance, and for beginners, understanding this interplay is the first step into the thrilling world of AFL.
Essential AFL Training Drills
Navigating the beginning stages of AFL Athlete training requires a focused approach to learning and refining key skills. Below, we explore essential AFL training drills designed to equip novices with the prowess they need on the field. Each drill is personalised, aiming to offer a holistic developmental experience.
| Skill Area | Drill Name | Description | Execution | Key Points/Expert Tips |
| Kicking | Stationary Kick | Focus on kicking technique with precision and power. | Focus on accuracy over distance; gradually increase distance. | Balanced stance, smooth follow-through. |
| Moving Target Kicking | Enhances accuracy in hitting moving targets. | One player runs while another tries to hit them with a precise kick. | Lead the moving player, anticipate their path. | |
| Goal Kicking Practice | Focuses on goal kicking accuracy under varied angles and distances. | Practice set shots and on-the-run goals from different angles. | Refer insights from AFL legends like Tony Lockett. | |
| Handballing | Basic Handballs | Passing the ball to a stationary partner focusing on technique. | Stand a short distance apart increasing distance as proficiency grows. | Firm hand contact, focus on ball spin. |
| Handballing on the Move | Enhances ability to handball accurately while in motion. | Both players move, practicing quick, accurate passes. | Handballing efficiency is a mix of accuracy and speed. | |
| Marking | High Marking Techniques | Improves leaping and catching skills. | One player kicks the ball high while the other jumps to catch it at the highest point. | Enhances aerial advantage. |
| Chest Marking Practice | Focuses on catching the ball securely against the chest. | Players pass the ball at varying speeds and distances focusing on secure catches. | – | |
| Contested Marking Drills | Simulates marking under pressure from opponents. | Include a third player to apply pressure, mimicking match conditions. | – | |
| Tackling | Basic Tackling Techniques | Introduces beginners to effective tackling. | Practise safe and effective tackling techniques with a partner. | Safety precautions to minimise injury risk. |
Fitness and Conditioning Drills
Physical fitness underpins skill execution, offering players the stamina, speed, and strength they need to optimise performance.
| Category | Exercise | Description | Execution |
| Endurance Training | Long-distance Running | Builds stamina for prolonged activity. | Incorporate long, steady-state runs, increasing distance. |
| Interval Sprints | Boosts cardiovascular fitness and recovery. | Short bursts of high-intensity sprints, followed by rest. | |
| AFL Game Simulation | Mimics the intensity and duration of an actual game. | Integrate skills and fitness in a simulated game setting. | |
| Speed and Agility | Speed Ladders | Enhances foot speed and agility. | Quick, precise foot movements through ladder drills. |
| Training | Cone Drills | Focuses on rapid directional changes and agility. | Sprint and change directions as per the arrangement of cones. |
| Zig-zag Sprints | Combines speed and agility. | Sprint in a zig-zag pattern focusing on quick turns. | |
| Strength Training | Bodyweight Exercises | Utilises body weight for strength training. | Include push-ups, planks, lunges focusing on form. |
| Resistance Training | Enhances muscular strength using external resistance. | Use resistance bands or weights to amplify training intensity. | |
| Core Strengthening | Builds a strong core for improved performance and injury prevention. | Incorporate exercises like sit-ups, leg raises, twists. |
Putting it all Together
Embarking on the AFL journey entails a meticulous amalgamation of skills training and fitness conditioning. For a beginner, the melding of these diverse yet interconnected elements is pivotal.
Creating a Balanced Training Schedule
A well-rounded training schedule is not just about intensity but diversity and balance. It is about integrating kicking, handballing, marking, and tackling drills with endurance, speed, agility, and strength training in a harmonised fashion. Each personal training session should encapsulate a mix of these elements, tailored to the individual’s progress and areas that need emphasis.
Monitoring Progress and Setting Goals
Progress measurement is integral. It’s beneficial to set measurable goals, both short-term and long-term, to track improvements. Record your achievements, whether it’s mastering a kicking technique, enhancing your sprinting speed, or achieving consistency in marking. These records aren’t just indicators of growth but fuel for motivation.
Digital tools and apps can be instrumental in tracking your progress, offering personalised insights and recommendations to optimise your training.
Conclusion
Stepping into the AFL world is an exciting journey that balances skill mastery with physical fitness. The focus should be on harmonising core skills like kicking, handballing, marking, and tackling with elements of endurance, speed, agility, and strength.
Remember, every AFL legend began as a novice. Each AFL training drills, session and game is a step towards your own legacy in the thrilling world of AFL. Commitment, passion, and consistent effort are your companions on this exciting journey. Embrace the AFL adventure, where every goal you score weaves a tale of skill, strategy, and unyielding determination.