Footy relies on your ability to accelerate, decelerate, change direction, hit top speed, and continually repeat these actions over the course of 120 minutes.
 
Although aerobic running is a key component of off-season training, this alone just won’t cut it.
 
Of all physical qualities, speed is the one that deteriorates the fastest without exposure.
 
If you don’t use it, you lose it.

And if you don’t use it, you won’t improve it—plus you increase your risk of injury if you leave it until night one of pre-season.
 
The off-season is the perfect time to build a tolerance to high-speed running and sprinting in a progressive, structured manner. But if you do too much too soon, it will backfire. That’s why this time of year is all about balance.
 
Program Structure
This progressive 10-week AFL off-season program is broken into two 5-week phases:
Phase 1 – Foundation Conditioning: establish a base for more high-intensity running to come.
Phase 2 – Footy Conditioning: higher intensity repeat efforts with shuttles plus advanced speed and agility work.
 
The program is carefully balanced to minimise injury risk while improving:
Aerobic capacity & power
Repeat speed
Top speed & acceleration
Agility & change of direction
 
What’s Included
 Detailed warm-up protocol with video links for all key drills
 4 x agility drills with diagrams
2 x footy-specific agility drills with video links
2 de-load weeks (weeks 6 & 10) to allow recovery and adaptation
 
Weekly Breakdown
Week 1: 2 runs as an introduction
Weeks 2–5, 7–9: 3 runs per week
Weeks 6 & 10: de-load (2 runs)
 
Each session has a specific focus and progresses in either volume or intensity from the week before:
 
Session 1 - Acceleration focus for speed development + long intervals/shuttles
Session 2 – Aerobic Capacity Development - alternating continuous, fartlek and hill sessions)
Session 3 – Top speed focus for speed development + short intervals/shuttles. 
 
Sessions 1 & 3 also have agility/change of direction drills included.
 
This is an elite-level off-season program that will set you up for an outstanding pre-season and an even better 2026 in-season.
 
You’ll notice the difference when you’re outworking your opponents, covering the ground with ease, and still running strong deep into the 4th quarter.
 
⚠️ Please note: This is a general program and does not account for individual injuries, training history, or age.