FOOTBALL AUST R A LI A

PERFORM
WARM UP I PREPARE TO PERFORM I Before Every Training + Match – 8-10 minutes (Complete all Exercises)

RUNNING STRAIGHT AHEAD RUNNING HIP OUT RUNNING HIP IN

The course is made up of 6 to 10 pairs of parallel Walk or jog easily, stopping at each pair of cones to Walk or jog easily, stopping at each pair of cones to
cones, approx. 5-6 metres apart. As a pair, jog lift your knee and rotate your hip outwards. Alternate lift your knee and rotate your hip inwards. Alternate
together from the first pair of cones to the last pair of between left and right legs at successive cones. between left and right legs at successive cones.
cones. On the way back, you can increase your speed 2 sets. 2 sets.
progressively as you warm up. 2 sets.

RUNNING CIRCLING PARTNER RUNNING SHOULDER CONTACT RUNNING

Run forwards as a pair to the first set of cones. Shuffe Run forwards in pairs to the first pair of cones. Shuffle QUICK FORWARDS & BACKWARDS
sideways by 90 degrees to meet in the middle. Shuffe sideways by 90 degrees to meet in the middle then As a pair, run quickly to the second set of cones
an entire circle around one other and then return back jump sideways towards each other to make shoulder- then run backwards quickly to the first pair of cones
to the cones. Repeat for each pair of cones. Remember to-shoulder contact. keeping your hips and knees slightly bent. Keep
to stay on your toes and keep your centre of gravity Note: Make sure you land on both feet with your hips repeating the drill, running two cones forwards and
low by bending your hips and knees. 2 sets. and knees bent. Do not let your knees buckle inwards. one cone backwards. Remember to take small, quick
Make it a full jump and synchronize your timing with steps. 2 sets.
your team-mate as you jump and land. 2 sets.

RUNNING BUILDING SPEED RUNNING BOUNDING RUNNING PLANT & CUT

Run across the pitch, from one side to the other, Run with high bounding steps with a high knee Jog 4-5 steps, then plant on the outside leg and cut
at 75-80% maximum pace. 2 sets. lift, landing gently on the ball of your foot. Use an to change direction. Accelerate and sprint 5-7 steps
exaggerated arm swing for each step (opposite arm at high speed (80-90% maximum pace) before you
and leg). Try not to let your leading leg cross the decelerate and do a new plant & cut. Do not let your
midline of your body or let your knees buckle inwards. knee buckle inwards. Repeat the exercise until you
Repeat the exercise until you reach the other side of reach the other side, then jog back. 2 sets.
the pitch, then jog back to recover. 2 sets.

PERFORMANCE I STRENGTH · BALANCE · POWER I Perform at Training or Home - 5 minutes (Complete all Exercises 2 to 3x/week)
LEVEL 1 LEVEL 2 LEVEL 3
THE BENCH STATIC THE BENCH ALTERNATE LEGS THE BENCH ONE LEG LIFT AND HOLD
Starting position: Lie on your front, supporting yourself on Starting position: Lie on your front, supporting yourself on Starting position: Lie on your front, supporting yourself on
your forearms and feet. Your elbows should be directly under your forearms and feet. Your elbows should be directly under your forearms and feet. Your elbows should be directly under
your shoulders. your shoulders. your shoulders.
Exercise: Lift your body up, supported on your forearms, pull Exercise: Lift your body up, supported on your forearms, Exercise: Lift your body up, supported on your forearms, and
your stomach in, and hold the position for 20-30 sec. Your and pull your stomach in. Lift each leg in turn, holding for a pull your stomach in. Lift one leg about 10-15 centimetres
body should be in a straight line. Try not to sway or arch your count of 2 sec. Continue for 40-60 sec. Your body should off the ground, and hold the position for 20-30 sec. Your
body should be straight. Do not let your opposite hip dip
back. 3 sets. be in a straight line. Try not to sway or arch your back. 3 sets.
down and do not sway or arch your lower back. Take a short
break, change legs and repeat. 3 sets.

SIDEWAYS BENCH STATIC SIDEWAYS BENCH RAISE & LOWER HIP SIDEWAYS BENCH ONE LEG LIFT
Starting position: Lie on your side with both legs straight. Lean Starting position: Lie on your side with both legs straight. Lean Starting position: Lie on your side with both legs straight. Lean
on your forearm and the side of your foot so that your body on your forearm and the side of your foot so that your body on your forearm and the side of your foot so that your body
is in a straight line from shoulder to foot. The elbow of your is in a straight line from shoulder to foot. The elbow of your is in a straight line from shoulder to foot. The elbow of your
supporting arm should be directly beneath your shoulder. supporting arm should be directly beneath your shoulder. supporting arm should be directly beneath your shoulder.
Exercise: Lift your uppermost leg and hips until your shoulder, Exercise: Lower your hip to the ground and raise it back up Exercise: Lift your uppermost leg up and slowly lower it down
hip and knee are in a straight line. Hold the position for again. Repeat for 20-30 sec. Take a short break, change again. Repeat for 20-30 sec. Take a short break, change
20-30 sec. Take a short break, change sides and repeat. sides and repeat. 3 sets on each side. sides and repeat. 3 sets on each side.
3 sets on each side.

SINGLE-LEG STANCE HOLD THE BALL SINGLE-LEG STANCE SINGLE-LEG STANCE

Starting position: Stand on one leg. THROW BALL TO PARTNER TEST YOUR PARTNER
Exercise: Balance on one leg whilst holding the ball with Starting position: Stand 2-3 m apart from your partner, with Starting position: Stand on one leg opposite your partner
both hands. Keep your body weight on the ball of your foot. each of you standing on one leg. and at arms length apart.
Remember: try not to let your knees buckle inwards. Hold for Exercise: Keeping your balance, and with your stomach held Exercise: Whilst you both try to keep your balance, each
30 sec. Change legs and repeat. The exercise can be made in, throw the ball to one another. Keep your weight on the ball of you in turn tries to push the other off balance in different
more diffcult by passing the ball around your waist and/or of your foot. Remember: keep your knee just slightly flexed directions. Try to keep your weight on the ball of your foot and
under your other knee. 2 sets. and try not to let it buckle inwards. Keep going for 30 sec. prevent your knee from buckling inwards. Continue for
Change legs and repeat. 2 sets. 30 sec. Change legs. 2 sets.

JUMPING VERTICAL JUMPS JUMPING LATERAL JUMPS JUMPING BOX JUMPS

Starting position: Stand with your feet hip-width apart. Place Starting position: Stand on one leg with your upper body Starting position: Stand with your feet hip-width apart.
your hands on your hips if you like. bent slightly forwards from the waist, with knees and hips Imagine that there is a cross marked on the ground and you
Exercise: Imagine that you are about to sit down on a chair. slightly bent. are standing in the middle of it.
Bend your legs slowly until your knees are flexed to approx Exercise: Jump approx. 1m sideways from the supporting leg Exercise: Alternate between jumping forwards and
90 degrees, and hold for 2 sec. Do not let your knees buckle on to the free leg. Land gently on the ball of your foot. Bend backwards, from side to side, and diagonally across the
your hips and knees slightly as you land and do not let your cross. Jump as quickly and explosively as possible. Your knees
inwards. From the squat position, jump up as high as you can.
and hips should be slightly bent. Land softly on the balls of
Land softly on the balls of your feet with your hips and knees knee buckle inward. Maintain your balance with each jump.
your feet. Do not let your knees buckle inwards. Repeat the
slightly bent. Repeat the exercise for 30 sec. 2 sets. Repeat the exercise for 30 sec. 2 sets. exercise for 30 sec. 2 sets.

COOLDOWN I PERFORMANCE · RESILIENCE I Perform at the End of Training or Home – 5 minutes (Complete all Exercises 2 to 3x/week)
LEVEL 1 LEVEL 2 LEVEL 3
HAMSTRINGS BEGINNER HAMSTRINGS INTERMEDIATE HAMSTRINGS ADVANCED
Starting position: Kneel on a soft surface. Ask your partner to
hold your ankles down firmly. Starting position: Kneel on a soft surface. Ask your partner to Starting position: Kneel on a soft surface. Ask your partner to
Exercise: Your body should be completely straight from the hold your ankles down firmly. hold your ankles down firmly.
shoulder to the knee throughout the exercise. Lean forward as Exercise: Your body should be completely straight from the Exercise: Your body should be completely straight from the
far as you can, controlling the movement with your hamstrings shoulder to the knee throughout the exercise. Lean forward as shoulder to the knee throughout the exercise. Lean forward as far as
and your gluteal muscles. When you can no longer hold the far as you can, controlling the movement with your hamstrings you can, controlling the movement with your hamstrings and your
position, gently take your weight on your hands, falling into a and your gluteal muscles. When you can no longer hold the gluteal muscles. When you can no longer hold the position, gently
push-up position. Start with 1 set of 3-5 reps. Progress to 1
position, gently take your weight on your hands, falling into a take your weight on your hands, falling into a push-up position.
set of 8-10 reps with good technique. When comfortable you
can progress to the next level. push-up position. Perform 2 sets of 6-8. Progress to performing 3 sets of 8-10 reps with good technique.

QUADRICEPS WITH TOE RAISE QUADRICEPS WALKING LUNGES QUADRICEPS ONE-LEGGED SQUATS
Starting position: Stand with your feet hip-width apart. Place Starting position: Stand with your feet hip-width apart. Place Starting position: Stand on one leg, loosely holding onto
your hands on your hips if you like. your hands on your hips if you like. your partner.
Exercise: Imagine that you are about to sit down on a Exercise: Lunge forward slowly at an even pace. As you lunge, Exercise: Slowly bend your knee as far as you can manage.
chair. Perform squats by bending your hips and knees to 90 bend your leading leg until your hip and knee are flexed to Concentrate on preventing the knee from buckling inwards.
degrees. Do not let your knees buckle inwards. Descend 90 degrees. Do not let your knee buckle inwards. Try to keep Bend your knee slowly then straighten it slightly more quickly,
slowly then straighten up more quickly. When your legs are your upper body and hips steady. Lunge your way across the keeping your hips and upper body in line. Repeat the
completely straight, stand up on your toes then slowly lower pitch (approx. 10 times on each leg) and then jog back. exercise 10 times on each leg. 2 sets.
down again. Repeat the exercise for 30 sec. 2 sets. 2 sets.

GROIN/ADDUCTORS LEVEL 1 GROIN/ADDUCTORS LEVEL 2 GROIN/ADDUCTORS LEVEL 3

Starting position: Lie on your side with the bottom leg Starting position: Lie on your side with one forearm as a Starting position: The same set up position as level 2. This
straight and the top leg flexed to 90 degrees at the hip support on the floor and your other arm placed along the body. level includes an eccentric lower component for the upper leg.
and knee. Have your partner kneel and place your top leg on their thigh. Exercise: Your bottom leg is still lifted upwards and then the
Exercise: Lift your bottom leg straight up and hold it for Exercise: Raise your body from the floor and lift your bottom body is lowered halfway to the ground while the foot of your
4-5 secs. Start with 1 set of 3-5 reps. Progress to 1 set of leg to the top leg so your feet touches your partners thigh. bottom leg is lowered so that it just touches the floor without
8-10 reps with good technique. When comfortable you can Repeat while keeping your body elevated. Start with 1 set of using it for support. This should be done slowly for a duration
progress to the next level. 3-5 reps. Progress to 1 set of 7-10 reps. When comfortable of 3-4 secs. Start with 1 set of 3-5 reps. Progress to 1 set of
you can progress to the next level. 12-15 reps.