Strength Workouts for Football
Posted on 13/06/2019

Aussie Rules football players are in constant physical contact and “bumps” and need strength for every AFL game. This makes it essential for players to get more strength training and exercises to build up strength. Here are the usual strength training exercises that AFL players do, and are also suitable for all levels of footballers.


Bench Press

The bench press is a pure chest exercise and is THE must for any workout. A firm chest will help anyone push away those opposing players.


Chest Dumbbell Fly

This is another excellent chest exercise using free weights. It is also an excellent exercise for muscle stabilisers. This exercise works the lateral pectorals, and this makes it the perfect combination with the bench press.



This is often called a brutal and harsh exercise, but it is a compound workout that works on so many muscles. It also helps to keep a strong back, and this will help in avoiding injuries. It is highly suggested to conduct deadlifts with a coach supervising as poor technique may result in injury.


Calf Raises

Strengthening those calves is genuinely vital to avoid injury from all those running AFL games and training drills. Calf raises are the simplest but most effective method to strengthen those calves. They also help to prevent nasty shin splints.


Weighted Lunges

Lunges are simple and effective workouts that strengthen a range of leg muscles, including the quadriceps, glutes, hamstrings, and calves. This is a necessary and essential exercise for all footballers who need leg strength to improve their game.


Dumbbell Shoulder Press

Shoulders of footy players are prone to injury. This is obvious since players get bumped and smashed into the ground, shoulder first. Protect those shoulders with good old dumbbell presses which are a time-proven shoulder workout.


Lateral Shoulder Raises

Another great shoulder exercise but focuses more on the anterior and lateral deltoid muscles, the lateral shoulder raises is a must inclusion in a workout program.


Core Exercises

A firm core/abdomen is essential for every footballer. This is critical to maintaining balance when doing or avoiding a tackle or bump. The usual core exercises needed are crunches, bridges, and side bridges.


If you want to raise your game as a footballer, perhaps it’s time to try a private football coach. At One on One Football, you are assured of coaches who have AFL coaching accreditation.

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