can jogging but keep sprinting but nothing over 50m
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all youll be doing is running once pre season starts
You definitely want to keep running before pre season starts if you want to play footy as its still primarily a running sport.
Time trials are only used for testing and I doubt any AFL clubs use the beep test anymore because there's better tests that can be used. Most running isn't more than about 400m at once because any further isn't how you would run in a game. An example of the type of running would be 2 sets of 10 reps of 200m with 20 seconds rest periods or 250m in 45 seconds then 150m in 45 seconds. The distances and the rest periods change depending on what part of the pre season it is. If the work/rest ratio becomes less than 1:1 its more aerobic running and the greater the rest say 1:2 then it becomes more anaerobic, although its never quite as simple as aerobic or anaerobic systems being used.
One exercise you should always avoid if your doing any sort of footy training is boxing, its a great way to stay fit or become a boxer but not to make you become a better footballer. Its an inefficient aerobic exercise due to the relative size of the upper body muscles being used compared to the legs. Boxers need upper body muscular endurance, but its a pretty useless thing for footy player to have as upper body strength and power are much more important. If you start taking hundred's of marks a game then maybe boxing can be beneficial.
Hey fellas,
I'm not really down with all this new fitness stuff so I thought I would ask guys who are done with all the technical stuff + The methods I use are pretty old.
1. What's better for building fitness, sprints or distance?
2. I have a lot of knee problems throughout the year, what exercises can I do to build my leg muscles up?
3. What can I do to build upper body strength effectively?
Cheers.
1 - fitness for what? whatever it is, do the same type of running that it uses so if for footy
I'm not sure what you mean by this?a mix of distance and sprints is required but it's the ratio of distance:sprints you use that will dictate if you've done it effectively or not
Any tips on increasing hip/ankle mobility? I already do a ton of stretching.2 - it's probably not weak legs, it's probably a lack of mobility at the hips/ankle among other things...and getting strong through the glutes will help too
Personally i have really reduced the amount of running i do before i go to preseason just to keep the mind fresh, if i start running in October, come Feb i am over training already. Like wise doing boxing, or a cycle class is not directly football running but it will a) help you overall fitness which is beneficial and b) cross training is a great way to mix things up and keep the mind fresh.
But agree with your comments about the running training, i believe getting the 3, 5 or 8 km runs give you the base required and the repeated shorted distance/sprint training is more game specific. Most of us on here play local footy, the rotations and speed of the game are completely different too AFL/state league level. The repeated explosive running like Dane Swan would do is less prevalent at local level, a more "steady state" running is required.
Cross training can be beneficial mentally to change things up and very useful when coming back from an injury, but it's not the best way to get fit for playing footy. Most local grounds aren't as big as afl grounds so there more shorter burst type running that way. But a key reason why local games are so much slower than afl games is too many teams are doing a lot of long slow runs in the pre season.
Sorry I should've made that clearer, it is for footy.
I'm not sure what you mean by this?
Any tips on increasing hip/ankle mobility? I already do a ton of stretching.
Disagree, its to do with the standard of footy not how they train.
fwiw Paul Seedsman from Collingwood was at my gym at 5.53am on Friday working with Marty Girvan.
No running involved lol