Online Training Programs: Exercises for Australian Football Strength Training
Posted on 19/01/2021

Strength training plays a massive part in making a sporting athlete as physically strong as possible. This is quite particular in Australian Rules football. Over the years the game has become more professional but also more physical and skills-based, making the stakes higher for athletes. Australian Rules football players are in constant physical contact throughout the games and suffer from constant “bumps” that make strength training essential. But, while strength conditioning coaches carry out strength training in professional clubs, such training hardly trickles down to the amateur ranks. But thanks to technology and the internet, there are now AFL strength online programs available, such as the online training programs from One on One Football.

Strength can be defined as the ability of the body’s muscles to exert force against a type of resistance. This resistance in Australian Rules football naturally comes from opponents wielding physical contact. The basic principles of strength training consist of having several repetitions, tempos, and sets and force applied using a variety of exercise types.

Kneeling hip lock

Kneel and make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you, so the top of your left foot is flat on the floor. Shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30 seconds or more, then switch legs. 

Squat jumps

Stand with your feet apart, each foot aligned with your shoulders. Start by doing a regular squat, engage your core, and jump up suddenly. When you land, lower your body back into the squat position to complete one rep. Make sure to land lightly on both feet and as quietly as possible.

Contralateral plank

Lie face down using a pushup position, but instead of using your hands, use your elbows to support yourself. Your feet’s toes should be supporting your legs. As you raise your foot outwards and away from your body, stretch out and raise the opposite arm as well. Variations of this plank are kicking out the leg and boxing out with the opposite arm.


Sit on a bench with an incline and your frontal body facing the seat. Extend and raise your arms to form a “Y” shape, thumbs upward. Then bring your arms down to a “T” with thumbs down. End with putting your arms in the form of a “W” by shrugging and squeezing your shoulder blades together and raising your arms. 

One on One Football Online Training Programs

The above exercises are just a few examples of what you can expect if you register and join up with the online training programs of One on One Football. Training programs include packages for strength, running, skills, mindfulness movement, and a bonus warm-up program. You can call One on One Football at 1300 034 104 for additional queries, or visit the website at

Sorry, you seem to be using an old browser which is not supported anymore.

To use this platform, we recommend you use Chrome, Mozilla Firefox or any other modern browsers.