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Power Up: Plyometric Exercises for Explosive Performance During the Season

In the fast-paced world of AFL, explosive power is a game-changer. From leaping high for a mark to accelerating away from opponents, the ability to generate force quickly can make all the difference on the field. That's where plyometric exercises come into play.

Plyometrics, often referred to as "jump training," are a type of exercise that focuses on quick, powerful movements to build strength and speed. Incorporating plyometric exercises into your training regimen can help AFL players develop the explosive power needed to outmanoeuvre the competition and excel during the season.

Understanding Plyometric Training

Plyometric exercises are designed to stretch and then rapidly contract the muscles, utilising the stretch-shortening cycle to improve power output. This type of training not only enhances muscle strength but also improves neuromuscular coordination, leading to more efficient movement patterns on the field.

Benefits for AFL Players

For AFL athletes, plyometric training offers a multitude of benefits:

  1. Increased Vertical Jump: A higher vertical jump can be a game-changer, whether it's contesting a mark or reaching for a handball.

  2. Improved Acceleration: Plyometrics help athletes generate explosive force from a standstill, aiding in quick bursts of speed.

  3. Enhanced Change of Direction: AFL is a dynamic sport that requires sudden changes in direction. Plyometric exercises improve agility and agility, allowing players to manoeuvre more effectively.

  4. Reduced Risk of Injury: By strengthening muscles and improving coordination, plyometric training can help reduce the risk of common injuries such as hamstring strains and ankle sprains.

Sample Plyometric Exercises for AFL Players

Here are some plyometric exercises tailored specifically for AFL athletes:

  1. Depth Jumps: Stand on a box or platform, step off, and immediately upon landing, jump as high as possible.

  2. Bounding: Perform exaggerated running strides, pushing off forcefully with each step to cover maximum ground.

  3. Box Jumps: Jump onto a box or platform from a standing position, focusing on height and explosiveness.

  4. Single-Leg Hops: Hop laterally or forward on one leg, emphasising quick and powerful movements.

  5. Medicine Ball Throws: Explosively throw a medicine ball overhead or against a wall, engaging the entire body in the movement.

Incorporating plyometric exercises into your training regimen can take your AFL performance to the next level. By focusing on explosive power and quick movements, you'll be better equipped to outmanoeuvre opponents and make game-changing plays on the field.

So, power up with plyometrics and unleash your full potential this AFL season!

Contact Us today to schedule a consultation and discover how personalised in-season strength training programs can help you achieve your goals on the field. Don't let the demands of the season hold you back – empower yourself with the right training strategies and unlock your full potential as an athlete.


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