Welcome to Fit For Footy’s COVID-19 Training Plan!
With local Footy and training cancelled we know it will be hard for you to keep training and maintaining your fitness.
Don’t worry we have you covered with our FREE app, with personalised training drills, fitness and nutrition content.
Our App will allow Football players all over Australia to continue to remotely train and be healthy, ensuring that they stay engaged with the sport, and are ready to play once games are allowed to recommence.
Fit For Footy and the AFL have further content plans in place, if participants nationwide are required to go into a period of quarantine, ensuring players will be able to learn how to be a better player, complete football drills and fitness programs all from their home
We designed your running programs to replicate how players train at the AFL and AFLW level. The programs build up during the week and then build up across the 12 weeks. Our goal is to develop your running ability to be able to perform well during the season, but also to ensure you do are less likely to get injured.
The app can be broken down into three parts – Footy, Fitness and Fuel
We have planned which skills are best for you to practice on the various days of the week, based on your running programs.
Fit For Footy have a special section called “Like a Superstar” where on your main training day, you will be taught by a Superstar player of the game.
Click on the instructions shown below your different skills videos so you can read exactly how to do the drill, how to make it harder and the key coaching points you need to ensure you are doing to get the most out of this drill.
The majority of Pre-Season conditioning is focused on running, but there are some bike, swim and elliptical sessions over the next 12 weeks.
We designed your running programs to replicate how players train at the AFL and AFLW level. The programs build up during the week and then build up across the 12 weeks of Pre-season.
Our goal is to develop your running ability to be able to perform well during the season, but also to ensure you do are less likely to get injured.
Each week we will release the new running sessions that you need to complete.
To find the running session you need to complete that day, go to the Weekly Calendar and press on Running for the day of the week that you are on.
The Running sessions usually consist of a warmup video and then the required running for the session.
It’s important to warmup as instructed. You will do a 5 min jog and then a series of 60m runs at building intensity
For the running sessions it is important to run at the instructed time and intensity. We explain the intensity you need to run at (RPE Scale) below.
At the end of the running session you can measure how far you have run and then compare yourself to AFL and AFLW players.
Rating Of Perceived Exertion Scale (RPE Scale)
RPE Scale Explained
Reps and Sets
Our high-performance staff from the AFL and AFLW have devised the best programs for specific ages and level of fitness.
The programs are written to complement the running programs for the Pre-Season period. We made sure your strength program will help you improve your running performance, but also we aim to help you build up the necessary strength to have a great season and minimise your risk of picking up injuries.
Click on the instructions shown below your different strength videos so you can see what exactly you are meant to lift, as well as how to do the exercise.
Complete the exercises in suggested order for best results.
It is important to ensure you are performing at your best and we have planned the best recovery methods, depending on whether it is a training day or a rest day.
In Pre-Season, focussing on Recovery is especially important as it makes sure you are well prepared to do the next training session.
The key to a successful Pre-Season is completing as many sessions as you can. Focusing on recovery methods each day gives you the best chance to complete as many sessions as possible.
We teach you all the areas to cover but its important to learn what works best for you.
Our Sports Dieticians have developed meal plans to let you get the most out of the running sessions and planned strength programs. If you follow the meal plans and your training programs our aim is to have you lose some body fat whilst putting on lean muscle.
We have personalised your meals to your age, weight, level of fitness and gender. Our Sports Dieticians have planned meals based on whether it’s your training day, or rest day.
Just follow the recommended meal plans in the Fuel section of the app.
In the Fuel section, you will also see two sections under “Hydration”.
What you need to do is weigh yourself before and after your footy training, strength or running sessions that you complete. For most accurate results, weigh yourself in just your underwear as clothing/shoes etc can hold onto water after a training session making it look like you have not lost as much weight as you have.
Enter your weight before and after sessions into the space provided and we will tell you how much water you need to drink to make sure you are properly re-hydrated.