Don’t Just Run in the Offseason: Use AFL Training Skills Running Exercises
Posted on 22/01/2021

It’s still December of the offseason for Australian Rules football, and both amateur and professional footballers are slowly getting back to shape, particularly doing a lot of running. We all know that running as a physical performance is directly connected to speed, strength, and endurance. It is said that the team with the best running and speed would be successful. But despite the pandemic, running almost daily to get in shape will eventually turn monotonous and dull. Instead, you can do variations of AFL football training drills on running. To improve your running training, you can get AFL training skills on running from the online training program by One on One Football.

By now every Australian Rules footballer knows about the results of the recent AFL draft. The Western Bulldogs snared obvious first pick Jamarra Ugle-Hagan. Other clubs also got the picks that will help their team for the next season. This alone can be inspiration enough to start doing running training drills to get back in shape.

Here are a few to add variation to your running

A March

You could say that this slow running drill is meant to keep you going even when not running or jogging. Drive the knee of your lead leg up, contracting your hip flexors. As you pull your leg up, drive the opposite arm up at 90 degrees, keeping your other arm down at 180 degrees. After returning the heel of your active leg to the ground, perform the same motions with the other leg.

A Skip

Another type of slow running. Skip forward, lifting your lead knee to waist height while keeping your back leg straight as you come off your toe. Continue moving forward in this manner and alternating legs while swinging your opposite arm in unison with your lead leg. You can start the A Skip with a walk before doing the skipping.

Pogo Jumps

Stand with feet slightly spread around hip-width apart. Raise your heels so you are standing on the balls of your feet. Quickly bounce up and down on the heels of your feet. Don’t allow your heels to touch the ground.

40m Sprints

This is sprinting the distance of 40 metres while being timed. If you are running with a partner, you can time each other on these 40 metre sprints. Make sure to properly measure the 40 metres and to properly warm up before the sprint.

One on One Football Running Training Program

If you want to improve your running training during the offseason, you can get professional level AFL training skills by getting the Online Running Training Program provided by One on One Football. It contains complete instructions and videos worth six weeks. Each online training program by One on One Football is created and organised by our AFL licensed coaches. Call us now at 1300 034 104 for your queries or visit our online training program page at

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