The Top Tier Footballer
The Top Tier Footballer
Football , Functional Training, Power Sports , Field Sports, Strength & Conditioning, MobilityThe Top Tier Footballer is the most comprehensive training approach to master your skills and improve your performance as an AFL footballer. The program is designed to target 3 crucial aspects of any AFL footballer’s dream, they are...
1.) Performance
Train the way you want to play, and reach your true on-field potential.
2.) Mitigate Injury Risk
Bulletproof your body, and become a more resilient and robust athlete.
3.) Enhance Physiological Capabilities & Attributes
Build explosive full-body speed, power and strength to enhance your on-field performance, whilst maximising upper-body armour and aesthetics.
A1
SkiErg
1 x 2:00
A2
Running Man Holds
2 x 1 @ 25
A3
Scorpion
2 x 10
A4
Dowel Pass-Throughs
2 x 12
A5
Banded TKE into A-Frame
2 x 6
A6
Medial / Lateral Hops
2 x 20
B1
BB Power Complex
3 x 1 @ 65 %
B2
Depth Drops
3 x 3
C
Front Squats
3 x 3 @ 80 %
D1
SL Calf Raise - Overcoming Isometric
2 x 1 @ 15
D2
MB Hamstring Curl
3 x 8
E
DB Chest Press - Relax/Contract
4 x 3 @ 85 %
F
Pull Ups
12, 10, 8
G1
MB Slam to Rotational Push
3 x 3
G2
Hammer Curl to Press
3 x 12
G3
Banded Knee Drives
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
3 x 60
D
Tempo Runs
3 x 1 @ 150
E
Fast Hands
1 x 1
A1
Assault Bike
1 x 2:00
A2
Worlds Greatest Stretch
2 x 5
A3
Hamstring Walkouts
2 x 8
A4
ITY Rings/TRX
2 x 5
A5
Multi-Directional Pogos
3 x 20
B1
Trap Bar Deadlift
5 x 3 @ 70 %
B2
Banded Broad Jumps
3 x 3
C1
SL Landmine RDL
3 x 6
C2
Standing Calf Raise
10, 8, 6
D1
Close/Narrow Grip Bench Press
3 x 8
D2
Bench Pull
3 x 8
E
DB Push Press.
3 x 6
F1
Palof Press
3 x 8
F2
Copenhagen
3 x 25
F3
Barbell Supinated Curl
2 x 20
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
B3
Half-Kneeling (First Step) MB Throw
3 x 3
C1
Sled Push
3 x 10
C2
Sprint (3-point stance)
3 x 30
A1
Rowing
1 x 2:00
A2
Single Leg Wall Sit
2 x 1 @ 20
A3
Couch Stretch (Hip Flexors)
2 x 0:45
A4
Pigeon Squat - Mobility
2 x 10
A5
Rhythm Squats
2 x 20
B1
RFE (Bulgarian) Split Squats
3 x 8
B2
2:1 Accentuated Eccentric Leg Extension
2 x 8
C1
GHD Machine - 45
3 x 8
C2
Rig Hold - Bent Knee Soleus Raise
3 x 12
D1
Machine Chest Press - Incline
12, 10, 8
D2
Reverse Cable Flys
3 x 15
D3
Lat Pull down
3 x 10
E1
SL Laying Cable Knee Raise
3 x 12
E2
Tricep Kickbacks
2 x 15
E3
Dragon Flags - bench
2 x 8
A
Clean and Jerk slow mo
B
DB Hang Clean to Jerk
C
Paused DB Hang Snatch
D
Trapbar Jumps
E
How not to bump cleans
F
SMARTER GOAL SETTING
G
Setting and Recording Calories
Robbie Turnbull
A passionate Sports and Exercise Scientist, currently playing, coaching and captaining the sport of AFL. Current NTFL Waratah FC Strength & Conditioning Coach, and a previous VFL (Frankston Dolphins) & TAC (Dandenong Stingrays) player. Senior AFL Intern (Rowville Sports Academy , Eastern Rangers TAC Cup)
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The Top Tier Footballer
The Top Tier Footballer
The Top Tier Footballer
