The Top Tier Footballer - AFLW
The Top Tier Footballer
Football , Functional Training, Power Sports , Field Sports, Strength & Conditioning, Mobility, Women's TrainingUnfortunately, most females are considerably underdeveloped to keep up with the growing demands of AFLW footy.
We see, week in week out, injury after injury, females from all across the country failing to physically prepare themselves for the chaotic nature of contact sports.
The AFLW game is improving so quickly, the game is getting tougher, faster and more skillful by the day. Yet, we still see a lack of availability to quality coaching.
So, shouldn't you have a program that matches the growing demands of your sport? Not some irrelevant booty band insta workout.
Well, upon heavy request, it is here. A program design specifically for girls, & for the AFLW game.
The Top Tier AFLW Program, aims to provide a high quality, affordable and professional strength & conditioning program, that enables any player, at any level, with the ability to develop the physical characteristics needed for the evolving game of AFLW.
We look to develop the fundamental strength, speed & power needed to perform well out on the field, & target injury prevalent sites to help mitigate the risk of severe injury.
Train the way you want to play & Join the Team Today!
A
Weekly Review & Reflection
B
100 Points of Recovery
C
Brisk Walk
1 x 1000
D
Foam Roll
1 x 1
E
Cold Water Immersion
1 x 1 @ 12:00
F
Hot / Cold Shower
1 x 1
A1
Assault Bike
1 x 3:00
A2
Hip Opener - KB
2 x 12
A3
SL LL GB Hold - W Hip iso 45
2 x 1 @ 30
A4
Medial / Lateral Hops
2 x 15
B1
BB Hip Thrust
8, 6, 4, 2, 2 @ 60, 70, 80, 85, 85 %
B2
Banded Broad Jumps
3 x 3
C
SL Deficit Calf Raise
D1
Plate Push up
D2
Inverted Row
3 x 8
E1
Superman Holds
3 x 1 @ 30
E2
The Lock Clam
3 x 15
E3
Kneeling MB Slam
3 x 6
RAMP Warm Up
A
Ramp Warm Up
RAMP WARM UP Raise: Jog a lap Activate: 20m of the following: Lunge & Reach Overhead, arabesque, sumo squats, side shuffle each way. Mobilise: Scorpions x 10, Glute Bridges x 10, Hip Swivels x 10 e/s, Calf Pumps x 30, Potentiate: 10m of the following: pogo jumps, high knees, A-Skip, 70% 20m dash, 80% 20m dash. REST 2-3 MINUTES BEFORE ENTERING POSTURE & PATTERNS
B1
A-Skip Switches
2 x 1 @ 20
B2
OH A-Skip Switches
2 x 1 @ 20
B3
Linear Pogo Jumps
2 x 1 @ 20
B4
Leaps & Bounds
2 x 1 @ 20
B5
Scissor Kicks
2 x 1 @ 20
C
Sprint
4 x 60
D
Run
1 x 2000
E1
Touch Work
1 x 1
E2
Fast Hands
1 x 1
F
Goal Kicking
1 x 20
G
FULL DEMO - TIK TOK
1 x 1
A1
Assault Bike
1 x 3:00
A2
Banded Crab Walks
2 x 20
A3
Hip Swivels
2 x 12
A4
Single Leg Bosu Ball Catches
2 x 30
A5
Multi-Directional Pogos
4 x 10
B1
Trap Bar Deadlift
6, 4, 2, 2 @ 70, 80, 90, 95 %
B2
Banded Hip Distractions
3 x 5
B3
Seated Box Jumps
3 x 3
C1
SL RDL to OH Hip Lock
2 x 3
C2
GHD Machine - 45
2 x 6
D1
SA HK OH PRESS
3 x 8
D2
Lat Pull down
3 x 10
E1
Standing Face Pulls
2 x 12
E2
Groin Squeezes - 45, 90, 170
2 x 1 @ 30
E3
Side Plank w SA Banded Row
2 x 15
Prep
A
Ramp Warm Up
RAMP WARM UP Raise: Jog a lap Activate: 20m of the following: Lunge & Reach Overhead, arabesque, sumo squats, side shuffle each way. Mobilise: Scorpions x 10, Glute Bridges x 10, Hip Swivels x 10 e/s, Calf Pumps x 30, Potentiate: 10m of the following: pogo jumps, high knees, A-Skip, 70% 20m dash, 80% 20m dash. REST 2-3 MINUTES BEFORE ENTERING POSTURE & PATTERNS
B1
Wall March
3 x 3
B2
Leaps & Bounds
3 x 1 @ 20
C1
Sled Push
3 x 10
C2
Sprint - Half Kneeling Start
5 x 1 @ 20
D
MAS Runs - 15:15
3 x 12
A1
Assault Bike
1 x 2:00
A2
Isometric Lunge Hold
1 x 1 @ 30
A3
Prone Scorpion
1 x 10
A4
Force Velocity Curve - Intro
1 x 1
B1
Isometric - Mid-thigh Pull
2 x 1 @ 5
B2
KB Swing
2 x 5
B3
Continous Broad Jumps
2 x 1 @ MAX
A1
Foam Roll
1 x 1
A2
RAMP Protocol
1 x 1
B1
Arousal Regulation
1 x 1
B2
Carbohydrate Loading
1 x 1
B3
Ted Talk - Sports Psychology
1 x 1
B4
Caffeine Benefits
1 x 1
B5
Jumping Science
1 x 1
B6
Midfield Rotations - Tik Tok
1 x 1
C1
Finals Footy Promo
1 x 1
C2
Finals Footy
1 x 1
C3
Lion Mentality
1 x 1
A
Long Interval Runs - 3 mins
2 x 4
Robbie Turnbull
A passionate Sports & Exercise Scientist, currently playing & coaching the sport of AFL. Playing History (NTFL, VFL, WAFL, MPNFL, TAC/NAB) Coaching History: Rowville Sports Academy/Rise Health (Senior AFL Intern), Eastern Rangers TAC (Intern), Waratah NTFL (Head Strength & Conditioning Coach), Evolve Fitness NT (PT, COACH), Valhalla Performance (S&C Coach), Balnarring JFC (Specialist Coach).
Alyssa Higham
Mornington Bulldogs, MPNFL
Verified Athlete""If you are wanting to take your football skills to the next level then i couldn't recommend the top tier program enough! The program is specifically tailored to AFLW, and has everything you need to become stronger and faster. Super informative and having Robbie for feedback/advice is great""
When you join a team you’re getting more than programming, you’re joining an online community.
The Top Tier Footballer - AFLW
The Top Tier Footballer - AFLW
The Top Tier Footballer - AFLW
