AFL Performance Tips for Strength & Conditioning Coaches & Footballers
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!
Latest episodes
May 4, 2025 • 34min
#339 - Danny Lum on Isometric Strength Secrets to Improve Running Performance
Highlights from the episode:
✅ What is isometric training?
✅ The secret to hypertrophy using isometric holds
✅ How to introduce isometrics to your current training
✅ Combining dynamic, plyometric, and isometric methods
✅ Avoiding common mistakes in isometric application
People mentioned:
✅ Alex Natera
✅ Gregg Haff
✅ Lachlan James
✅ Tim Suchomel
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/danny-lum-on-isometric-strength-secrets-to-improve-running-performance/
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
May 1, 2025 • 5min
#bitesize - The Best AFL Fitness Training Methods & Exercises
Highlights from the episode:
✅ Physical and technical demands in AFL: Key research insights
✅ Anaerobic speed reserve training for football performance
✅ In-season strength training and injury prevention methods
✅ How often you should train in season?
✅ How can young developing players build strength?
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-best-afl-fitness-training-methods-exercises/
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!
Apr 27, 2025 • 19min
#142 - Plyo Training for Athletes: Surfaces, Safety & Smarter Progressions
Highlights from the episode:
✅ What real plyometrics look like
✅ The hidden phase that builds stronger athletes
✅ Why surface choice can make or break training
✅ Common plyometric mistakes coaches still make
✅ Simple jump tests that reveal hidden weaknesses
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/plyo-training-for-athletes-surfaces-safety-smarter-progressions/
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
Apr 24, 2025 • 6min
#bitesize - Sophia Nimphius on the Hidden Causes of ACL Injuries Coaches Often Miss
Highlights from the episode:
✅ Non-contact ACL risks in modern sport
✅ Fatigue myths and movement variability
✅ Real-world athlete screening strategies
✅ Retraining vs. reprogramming: What matters most
✅ Tech limitations in monitoring ACL strain
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/sophia-nimphius-on-the-hidden-causes-of-acl-injuries-coaches-often-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
Apr 20, 2025 • 40min
#338 - Balin Cupples | The Role of High-Performance Coach in a Team Sport Perspective
Highlights from the episode:
✅ The one thing young coaches forget to do
✅ How to measure a successful preseason
✅ How elite teams build movement efficiency
✅ How coaches and performance staff should work together
✅ Why “high challenge, high support” creates resilient 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/balin-cupples-the-role-of-high-performance-coach-in-a-team-sport-perspective/
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
Apr 17, 2025 • 6min
#bitesize - Are you a true strength & conditioning coach or just using the title?
Highlights from the episode:
✅ The course that gives coaches an unfair edge
✅ Are you really a strength coach or just using the title?
✅ The investment every serious coach must make
✅ The most overlooked coaching advantage
✅ The difference between a trainer and a true coach
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/are-you-a-true-strength-conditioning-coach-or-just-using-the-title/
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
Apr 13, 2025 • 46min
#337 - James Wild – Acceleration Myths vs. Truths: What the Science Really Says
Highlights from the episode:
✅ The 4 sprinting styles every coach should know
✅ Why your athlete’s style might be increasing injury risk
✅ Should you change an athlete’s natural running style?
✅ How to profile sprinting technique using the first six steps
✅ How strategy distribution varies across rugby, sprinting, and other sports
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/james-wild-acceleration-myths-vs-truths-what-the-science-really-says/
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
Apr 10, 2025 • 5min
#bitesize - Enhancing Strength and Power for AFL Dominance
Highlights from the episode:
✅ Trap bar vs straight bar: which lift suits which athlete
✅ When box squats beat deadlifts in sport performance
✅ Body weight strength ratios for bench press
✅ How to assess upper body and grip strength for performance sports
✅ RSI and jump metrics that reveal true explosive potential
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/?p=17109&preview=true
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!
Apr 7, 2025 • 53min
#336 - Matthew Toohey | Pro Sport to Private Sector Insights on NRL Rehab and High-Performance Teams
Highlights from the episode:
✅ Where smart coaches start their careers (and why)
✅ The practice that makes you a better coach and teacher
✅ How early access to tech may hurt young coaches
✅ The overlooked transition phase in return to sport
✅ The rehab mistake that limits long-term athlete growth
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/matthew-toohey-pro-sport-to-private-sector-insights-on-nrl-rehab-and-high-performance-teams/
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
Apr 4, 2025 • 6min
#bitesize - Shane McCurry: Wellbeing Strategies for Success in High Performance Sport
Highlights from the episode:
✅ Co-designing success by building a scoreboard that genuinely matters
✅ Why clubs must have performance reviews in both good and bad times
✅ Embracing tension as the secret to real team growth
✅ Using authentic storytelling to build deeper connections as a coach
✅ Failing forward and turning setbacks into coaching victories
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/shane-mccurry-wellbeing-strategies-for-success-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
https://calendly.com/plp2/15min
