Australian Football Drills: A Beginner and Intermediate Players’ Guide
Australian Football Drills: A Beginner and Intermediate Players’ Guide
Blog Article
Aussie rules football, or more commonly known as Aussie Rules Football or Australian Rules Football (AFL), is a unique and very popular sport in Australia. Although it is called “football,” the game has different rules than traditional soccer. Australian rules football combines elements of soccer, rugby, and basketball, with players using their hands and feet to control the ball.
If you are interested in practicing your Australian rules football skills, whether as a beginner or a player looking to improve your game, here are some basic drills that can help you progress in the sport.
1. Warm Up and Stretch
Before you start your workout, it is important to warm up first to avoid injury. This helps increase blood flow to the major muscles that will be used during the workout.
General Warm Up:
A light jog for 5-10 minutes to warm up your body. Slot Raffi Ahmad
Jump rope to improve agility and endurance.
Run across the field to prepare your body for the fast-paced movements that will occur during the game.
Dynamic Stretching:
Lunge walking (stepping with bent knees) to stretch the leg muscles.
Arm circles to prepare the shoulder joints.
Leg swings to stretch the thighs and hips.
2. Basic Technique Exercises in Australian Football
To master Australian football, there are some basic skills that you need to practice regularly. Here are some technique exercises that you must master:
a. Kicking the Ball (Kicking)
Kicking the ball is an important skill in Australian football. You will often use your feet to kick the ball either to pass to teammates or to score goals.
Target Kicking Practice:
Use the inside of your foot for a more accurate and targeted kick.
Stand parallel to the ball and make sure the foot that is not used to kick is next to the ball.
Try kicking the ball towards a target such as a cone or mini goal to practice precision.
Long Distance Kicking Practice:
Standing in a stable position, swing your leg with force to kick the ball as far as possible.
Focus on clean kicking technique, using the front of the foot (instep) to produce a powerful kick.
b. Marking
Catching the ball is another important skill in Australian rules football. Players often mark to gain control of the ball in the air after it has been thrown or kicked.
Marking Drill with a Friend:
Your friend will kick the ball into the air. Try to catch the ball cleanly with both hands.
Make sure you have a good body position, with your legs slightly bent and ready to jump to catch the ball.
This drill can be done in variations, from catching the ball low to catching the ball higher.
c. Dribbling the ball (Bouncing)
Dribbling the ball is a very important element in Australian rules football as players often run while dribbling to avoid opponents.
Dribbling Drill:
Practice dribbling the ball with your left and right hands alternately while walking or running.
Try dribbling the ball in a zigzag pattern or between cones to improve agility and ball control.
d. Tackling
Tackling or bringing down an opponent is one aspect of the game. Having the right tackling technique is essential to avoid injury and defeat an opponent.
Tackling Drills:
Focus on techniques to hold and bring down an opponent with your body, not just your arms.
Practice with a friend, making sure you swing your body to collide with your shoulder towards the opponent's waist to bring him down safely.
Practice tackling while keeping your body low and taking care not to throw your body too high to avoid injury.
3. Agility and Physical Conditioning Drills
Australian football is a game that requires agility and good physical condition. You must be ready to run fast, jump high, and survive in intense games.
a. Sprint Interval Drills:
Sprinting drills are essential to improve speed and endurance.
Sprint 30-40 meters, then rest for 30 seconds. Repeat this drill several times to improve speed and stamina.
b. Agility Drills:
Agility is essential to avoid opponents or change positions quickly.
Cone drills: Place cones or objects on the field, then run zigzag between the cones to practice quick changes of direction.
c. Jumping Drills:
Vertical and horizontal jump drills to improve leg muscle strength and jumping power.
These drills help you improve your ability to jump higher when you want to