i’ve been meaning to put together a no equipment footy workout/program but time is not a friend
for wrestling/physicality drills you can try some of these:
1 - knee battles (on your knees facing an opponent and try and get them on their backs)
2 - push up battles (facing each other try and pull them down them on front)
3 - stand up in tackle drill (in groups of 4 have to blokes handballing to the main player who also has a player either hanging off his hips and trying to drag him down or with a towel pulling him in various directions…the other 2 blokes just give him simply handballs and he catches and handballs back out
4 - tackle bags (line up 2 or 3 blokes with bags who scrimmage in front him…applying moderate physical pressure he needs to run through them to get the ball…let him actually get it though…you can progress to hitting a target once he gets the ball
partner resistance drills
1 - squat jumps (drop down fast into a squat where a partner pushes you down so you can’t move then he releases the player to jump…the jumping player has the intent to jump the entire rep through
2 - push ups (same so drop down and hold while partner applies a downward push to your upper back - not mid back - then he releases and you power up
3 - inverted rows on fence around oval if you have one
posteriour chain exercises
1 - partner pushes (face each other like a calf stretch and one bloke has to push while the other bloke resists
2 - partner assisted like above where a partner holds you in place while you try and sprint then he releases you and off you go
3 - work hip extension with a progressive of sprint starting positions going from upright to low
4 - obviously get them in the gym if you can for some hip thrusts and sliding leg curls which you have some moderate weight could be done at training if you can take it with you
swans05 has some pretty good wrestling suggestions there. To make the work fairly specific keep the time limit on the wrestling stuff pretty short. You can add a sprint/run at the end of varying distances to add to the specificity also. Be aware that this sort of work will blow the boys up pretty quickly and you will have to adjust your running loads to compensate. I like working speed/acceleration early in the pre-season as well, can help with hamstring injury prevention. Start with short distances 10-15m and use different starting positions. Emphasize being fast but relaxed. For the posterior chain stuff, partner nordics work well. A couple of sets each session of 4-6 reps is pretty standard protocol.
Other glute development ideas with no equipment:
Glute bridges/Hip thrusts - double and single leg
Arabesques/Single leg deadlift
Wall sprint drill (use the fence) - emphasize turning the glute on of the leg that’s on the ground
Striders/mountain climbers - start with a big lunge backwards, place hands inside front foot, keeping chest up and spine neutral. Make sure glute of back leg is activated.
Getting all the components of skills, tactics and physical prep to come together is a balancing act. Good luck for the season.
I have been playing Australian Rules Football for 6 years here in the states in Columbus, Ohio. The national tournament will be here next year. That is awesome that you are getting to train AFL players. Their have been some really good dips. As far as developing the posterior chain get in the weight room and do 1 legged deadlifts, heavy glute bridges, reverse hypers, partner ground based glute ham raises, pull a sled, and glute ham raises if you have them.
