AFL Performance Tips for Strength & Conditioning Coaches & Footballers
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Welcome to the “AFL Performance Tips for Strength & Conditioning Coaches & Footballers" your go-to resource for invaluable insights into the world of elite sports. We're here to empower footballers and high-performance staff with the knowledge and expertise needed to excel in the AFL arena. Prepare to take your game to the next level with our expert guidance.
In this podcast, we tackle a range of burning questions often asked by those striving for excellence in the AFL. From understanding the distance AFL players cover and their training regimen to breaking into elite sports as a strength & conditioning coach and exploring pathways to the AFL, we've got you covered.
Every Monday, we release a new episode that provides updates on upcoming live interviews and fresh insights from AFL players, senior coaches, sports psychologists, strength and conditioning coaches, sports dietitians, and other leading figures in the industry. These experts share their career journeys, success stories, and practical tips for athletes and high-performance staff alike.
Don't miss our weekly live conversations on the Prepare Like a Pro YouTube channel, where you can watch these discussions and get notified about new content. For more resources, freebies, and blog posts, join our newsletter, and stay connected with us on Instagram. Your feedback matters, so let Jack know how we can make our podcasts even better and suggest the topics you'd like us to cover next.
To explore the wealth of information we offer, visit our website at https://preparelikeapro.com/, and if you're ready to take your training to the next level, join our academy membership at https://preparelikeaproacademy.com.au/. Get ready to prepare like a pro and unlock your full potential in the world of AFL high performance! Also don’t forget to subscribe to our YouTube channel: https://youtube.com/@PrepareLikeAPro to get more high performance value!
In this podcast, we tackle a range of burning questions often asked by those striving for excellence in the AFL. From understanding the distance AFL players cover and their training regimen to breaking into elite sports as a strength & conditioning coach and exploring pathways to the AFL, we've got you covered.
Every Monday, we release a new episode that provides updates on upcoming live interviews and fresh insights from AFL players, senior coaches, sports psychologists, strength and conditioning coaches, sports dietitians, and other leading figures in the industry. These experts share their career journeys, success stories, and practical tips for athletes and high-performance staff alike.
Don't miss our weekly live conversations on the Prepare Like a Pro YouTube channel, where you can watch these discussions and get notified about new content. For more resources, freebies, and blog posts, join our newsletter, and stay connected with us on Instagram. Your feedback matters, so let Jack know how we can make our podcasts even better and suggest the topics you'd like us to cover next.
To explore the wealth of information we offer, visit our website at https://preparelikeapro.com/, and if you're ready to take your training to the next level, join our academy membership at https://preparelikeaproacademy.com.au/. Get ready to prepare like a pro and unlock your full potential in the world of AFL high performance! Also don’t forget to subscribe to our YouTube channel: https://youtube.com/@PrepareLikeAPro to get more high performance value!
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🔑 Highlights from the episode:
- Phase 1: Early rehab foundations
- Phase 2: Building conditioning
- Phase 3: Progressing football loads
- Phase 4: Return to play setup
- Weekly outline
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/dean-filopoulos-foot-ankle-complex-and-return-to-play/
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Highlights from the episode:
- Tip #1: The weight room trap that kills your combine scores
- Tip #2: Why your aerobic training might be sabotaging you
- Tip #3: The acceleration secret most players overlook
- Tip #4: The pacing strategy that separates top performers
- Tip #5: The mindset shift for combine day
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: preparelikeapro.com/contact/
Review: link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/5-game-changing-tips-to-dominate-the-afl-combine/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call at
https://calendly.com/plp2/15min
🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you'll unlock your full potential and dominate the competition.
🕒 But hurry we're only accepting 10 participants for this round! Secure your spot now before it's all gone!
Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program
Don't miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!
🔑 Highlights from the episode:
- The hidden details that determine whether training runs smoothly
- Why medical knowledge can be a major advantage in high performance
- The courses and skills that actually helped career progression
- The unusual communication training that improved leadership
- The overlooked factors that help reduce soft tissue injuries
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/dan-lawson-from-physio-to-performance-manager-in-elite-rugby-league/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
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Highlights from the episode:
- The adaptation-based philosophy behind rugby strength programs
- How elite teams individualise strength training for players
- What to do when coaches want a player to improve speed
- The strength qualities behind defensive agility and deceleration
- What great S&C coaches actually focus on during gym sessions
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/jack-milligan-on-the-adaptation-based-model-behind-rugby-strength-programs/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
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Highlights from the episode:
- The scorecard roadmap for breaking into high-performance sport
- The 5-year path from grassroots to pro opportunities
- The employability mistake that quietly ruins your reputation
- Preseason vs in-season: what your week actually looks like
- The traits that separate good S&C coaches from great ones
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/want-to-work-in-pro-sport-heres-what-it-takes-to-be-a-strength-conditioning-coach/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
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Highlights from the episode:
- The lower body strength benchmarks for AFL, state, and community athletes
- The power-to-weight ratio that defines elite explosiveness
- How to reduce ground contact time and move faster
- Building projection and vertical force for bigger jumps
- What to program when CMJ scores fall below standard
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: preparelikeapro.com/contact/
Review: link.chtbl.com/PLPlivechats/
Show notes: preparelikeapro.com/the-explosivene…d-afl-athletes/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
calendly.com/plp2/15min
🔑 Highlights from the episode:
- How AI is already being used in high-performance sport
- The privacy problem coaches can’t ignore with athlete data
- Why Copilot is becoming a game-changer for staff workflow
- The rise of Agentic AI and your future performance assistant
- Why total distance misses the mark in AFL and rugby league
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/rich-johnston-reveals-the-future-of-ai-in-pro-sports/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
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Highlights from the episode:
- Why self-awareness is the first pillar of mindfulness
- The fastest way to feel breathing change your mindset
- How athletes can work with fear of opinions and selection
- Why preparation can reduce performance anxiety
- The best resources for breathing, mindset, and courage
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/jon-clarke-the-mindset-shift-that-eliminates-game-day-anxiety/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
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Highlights from the episode:
- Why these five trends matter in 2026
- Tactical periodisation: when football helps and when it limits output
- 3D motion and AI tools to quantify how athletes move
- Movement profiling: SMAS, decel mechanics, GPS, and AI testing
- Individualisation: why 20% of athletes need different solutions
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/the-5-high-performance-trends-that-will-shape-2026/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Highlights from the episode:
- Build a technical model for acceleration and max velocity
- Why kinograms still work and what movement bias tells us
- SMAS markers that reveal efficiency and hamstring risk
- How SMAS scoring turns mechanics into coachable priorities
- Bucketing a squad using sprint mechanics plus force and strength tests
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/developing-a-technical-model-for-faster-field-athletes/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
🔑 Highlights from the episode:
- Turning being different into an advantage
- Let opportunities guide your career path
- Why trying roles helps you find your fit
- The key skills to become a performance analyst
- How to earn trust with elite athletes
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/eliza-morrison-shares-tips-for-women-working-in-high-performance-sport/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
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Highlights from the episode:
- What is an isometric and why it matters
- How to introduce isometrics and choose joint angles
- Tendon stiffness, injury risk, and why strength should start earlier
- Pairing isometrics with plyometrics for better sprint and jump transfer
- How young is too young and which isometrics to start with
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/isometric-training-rules-coaches-miss/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Highlights from the episode:
- Why most sports science doesn’t transfer to performance
- What actually drives game speed
- Why agility is about decision making, not drills
- How power training really carries over to football
- Understanding force vectors and movement direction
- Managing soreness, intent, and athlete buy-in
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/train-smarter-not-harder-jack-mclean-on-afl-strength-training-myths/
Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!
Book a FREE footballer discovery call
at https://calendly.com/plp2/15min
🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you'll unlock your full potential and dominate the competition.
🕒 But hurry we're only accepting 10 participants for this round! Secure your spot now before it's all gone!
Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program
Don't miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!
Highlights from the episode:
- Optimizing versus maximizing athlete development in season
- The maintenance mindset versus accelerated growth programs
- How to spot overreaching versus thriving athletes
- Practical ways to test and monitor program effectiveness
- Recovery differences between optimize and maximize groups
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/optimizing-vs-maximizing-athlete-development-in-season/
Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!
Book a FREE footballer discovery call
at https://calendly.com/plp2/15min
🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you'll unlock your full potential and dominate the competition.
🕒 But hurry we're only accepting 10 participants for this round! Secure your spot now before it's all gone!
Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program
Don't miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!
🔑 Highlights from the episode:
- Why coaches misunderstand speed in team sports
- How movement diversity drives coordination and mobility
- The mindset traits of consistently elite performers
- How to structure sprinting, plyometrics, and lifting
- The non-negotiables for speed, power, and tissue load
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/boo-schexnayder-on-speed-training-that-actually-transfers-to-the-field/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
🔑 Highlights from the episode:
- Why Parra Perform exists and the problem it aims to solve
- What a Parra Perform event actually looks like
- 2026 Parra Perform event topics
- Integrating the athlete perspective into practitioner learning
- Skills practitioners expect to harness at Parra Perform
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/kieren-morgan-on-parra-perform-shaping-elite-care-with-the-wider-game/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Highlights from the episode:
- Why knowing your strengths should shape your entire preseason
- Balancing strengths and limiters in a demanding AFL game
- The biggest preseason mistake that turns players into numbers
- Using benchmarks and match simulation to drive real progress
- How mindset and reflection separate good and great preseasons
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/top-5-pre-season-tips-every-afl-player-should-follow/
Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards more excellent fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!
Book a FREE footballer discovery call
at https://calendly.com/plp2/15min
🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you'll unlock your full potential and dominate the competition.
🕒 But hurry we're only accepting 10 participants for this round! Secure your spot now before it's all gone!
Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program
Don't miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!
Highlights from the episode:
- Why movement efficiency must be game-specific
- How video analysis improves movement and decision-making
- Re-engaging athletes during high-pressure preseason blocks
- Finding the balance between athlete ownership and staff control
- Developing leaders through experience, education, and exposure
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/balin-cupples-on-movement-efficiency-synchronisation-and-what-elite-teams-do-differently/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
🔑 Highlights from the episode:
- Which periodization models transfer across football codes
- Using player feedback to judge if training is working
- Recovery, loading, and tapering in a seven-day week
- Go-to books and resources for mastering periodization
- Why periodization must match the coach’s playing style
🙌People Mentioned:
- Darren Burgess
- Ange Postecoglou
- Ian Mckeown
- Kevin Musket
- Damian Roden
- Martin Buchheit
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/greg-king-on-translating-football-periodisation-across-sporting-codes/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Highlights from the episode:
- The four key strength and conditioning roles in team sports
- What makes a great assistant strength and conditioning coach
- Skills needed to succeed in reconditioning and rehab roles
- How elite strength and power coaches engage large squads
- Career mistakes coaches make and how to avoid them
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/which-strength-and-conditioning-role-fits-you-best/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
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