The 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 like an athlete. Play well, Recover well and reach your true on-field potential.
2.) Remain Injury Free
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.
A
Foam Roll
B
Mobility Circuit
1 x 15:00
C
Injury Prevention Circuit 1
1 x 1
D
Watch Video
A1
Incline DB Bench Press
4 x 10
A2
Chest-to-bar pull-up
3 x MAX
B1
Dip
3 x 8
B2
Hammer Curl to Press
4 x 10
B3
SA Lying DB Tricep Extension
3 x 12
A
Rowing
1 x 200 @ 5
A1
Assault Bike
1 x 2:00
A2
Banded Ankle Dorsiflexion Mobilization
2 x 0:30
A3
Bird Dog
2 x 5
A4
Single Leg Glute Bridge
2 x 6
B1
Box Squat
3 x 3 @ 75 %
B2
Kneeling Jumps
3 x 3
C
Staggered Stance RDL
3 x 6 @ 70 %
D1
Plate Push up
4 x 6
D2
Single Arm Rotational Row
3 x 8
E1
DB Push Jerk
4 x 5
E2
Chin Ups - Controlled
3 x MAX
F1
Half-Kneeling Anti-Rotation Hold
2 x 0:15
F2
Deadbugs
F3
Plank / Prone Hold
A
My Dynamic Warmup
1 x 10:00
B1
Pogo Jump
3 x 10
B2
A-Skip
3 x 10
B3
Scissor Kicks
3 x 2 @ 20
C1
Sprint
4 x 60
C2
Fast Hands
D
Shoe Spins
3 x 1
A
Run
2 x 800
A1
Assault Bike
A2
T-Spine Reach
2 x 5
A3
Inchworm
2 x 5
A4
Skipping
1 x 50
B1
Hang Clean
4 x 3 @ 65 %
B2
Kneeling Jumps
3 x 3
B3
Med Ball Rotational Throw
3 x 3
C1
Partner Nordic Hamstring Curl
C2
Banded Tantrums
3 x 1 @ 30
D1
BB Bench Press
5 x 2 @ 70 %
D2
Pendlay Row
3 x 5 @ 70 %
E1
Rotational Landmine Row to Press
3 x 3
E2
Palof Press
3 x 5
A
My Dynamic Warmup
1 x 10:00
B1
Wall March
3 x 3
B2
Leaps & Bounds
3 x 1 @ 20
C1
Sled Push
3 x 10
C2
Sprint
3 x 20
A1
The Worlds Greatest Stretch
3 x 5
A2
Isometric Lunge Hold
3 x 15
B1
Tuck Jumps for height
B2
Split Stance Isometric Pull
4 x 1 @ 6
B3
Jumping Lunges
4 x 4
B4
DB Push Jerk
4 x 3 @ 60, 65, 70, 75 %
A
Nutrition with Nathan Jones
B
Mental Imagery
C
Mindset
D
Foam Roll
A passionate ESSA Accredited 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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