Welcome to Fit For Footy – professional footy training on your phone!
We thought we would teach you a bit about the app so that you can get the best use out of it.
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 when you play games and train.
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.
Conditioning: When you are performing the conditioning part of your program in the week, pick one option out of Bike, Elliptical or Swim for each day. The RPE scale (Rate Of Perceived Exertion)tells you how hard each part of the conditioning set should be. The scale shown below helps match the numbers with how hard it should feel.
Warmup 5 mins RPE 2/10. This means you are on a bike, riding at a slow pace that is “Easy” as shown on the scale.
1 set x 4 reps
Each rep work 4 mins RPE 4/10. This means you pedal for 4 mins on the bike at an intensity that feels “Somewhat Hard” to you as shown on the scale.
Rest 1 min RPE 0-1/10. This means when you finish exercising for the 4 mins, you rest for around 1 min either completely (not pedalling) or slowly turning your legs on the bike that should feel “Very Easy” to you.
Rate of Perceived Exertion (RPE) Scale
Recovery: It is important to ensure you are performing at your best and we have planned the best recovery methods, depending on when you last played a game.
We teach you all the areas to cover but its important to learn what works best for you.
Strength: Our high-performance staff from the AFL and AFLW have devised the best programs for specific ages and level of fitness.
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.
Meals: 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, a rest day, game day or the day leading into games.
Just follow the recommended meal plans in the Fuel section of the app.
Hydration: 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 conditioning sessions that you complete. For most accurate results, weigh yourself in just your underwear as clothing/shoes etc can hold onto water after a game 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.