Dual Performance - AFL Mini Pre Season Program - Week 1 - 3 Days

Sep 22, 2026

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AFL Mini Pre Season Program (Week 1, 3 Days) outlines training for amateur to elite players to maintain or build game-specific strength and fitness during an extended break or lead-up to the season. The week combines structured conditioning sessions with mobility circuits and specified warm-up parts, supported by drills for distances, sets, reps, and rest times. Strength work targets lower and upper body with detailed exercise cues, while the program notes it excludes injury-prevention, speed/agility, cross training, and core routines.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages7

Reading Time18 min

AccessFree to download

Week 1 - Day 1

Conditioning

Strength (Lower Body)

Week 1 - Day 2

Conditioning

Strength (Upper Body)

Week 1 - Day 3

Conditioning

AFL MINI PRE SEASON PROGRAM AFL MINI PRE SEASON PROGRAM WEEK 1 3 DAYS DU AL PERF ORMANCE ABOUT THIS PROGRAM IS DESIGNED FOR AMATEUR TO ELITE PLAYERS TO MAINTAIN OR DEVELOP GAME SPECIFIC STRENGTH AND FITNESS OVER AN EXTENDED BREAK OR DURING THE LEAD UP TO A SEASON . THE TRAINING INCLUDES DRILLS AND EXERCISES THAT HAVE SUCCESSFULLY BEEN IMPLEMENTED AS PART OF ELITE AFL PRE SEASON TRAINING SESSIONS . THIS PROGRAM DOES NOT INCLUDE ANY INJURY PREVENTION EXERCISES, SPEED AND AGILITY, CROSS TRAINING OR CORE. IF YOU’D LIKE A HOLISTIC INDIVIDUALISED PROGRAM SPECIFIC TO YOUR NEEDS OR TO PURCHASE THE FULL 3 WEEK PROGRAM, HEAD TO OUR WEBSITE DUALPERFORMANCE . COM .AU OR GET IN TOUCH WITH US AT INFO@DUALPERFORMANCE . COM .AU DISTANCES IN THIS PROGRAM ARE ESTIMATES ONLY . IT’S RECOMMENDED THAT STRENGTH AND CONDITIONING SESSIONS ARE COMPLETED FOLLOWING ANY FOOTBALL OR SKILL TRAINING . IF YOU ARE UNSURE OF ANY EXERCISES WE RECOMMEND SEARCHING YOUTUBE OR GETTING IN TOUCH VIA EMAIL . VIDEOS OF OUR WARM UP EXERCISES ARE ALSO AVAILABLE ON INSTAGRAM . 0 2 WEEK 1 WEEK 1 - DAY 1 CONDITIONING WARM UP PART 1 2 X (5M WALKING QUAD STRETCH, 5M ARABESQUE WALK ) 2 X (10M A SK IP, 10M WALK LUNGE ) 2 X (10M A RUN, 10M WALKING GROUND SWEEPS) 2 X (10M TAKE OFFS, 10M POGOS) MOBILITY CIRCUIT CALF PUMPS X 10, WORLDS GREATEST X 4 E /S, SCORPIONS X 10, COBRA STRETCH 2 X 20 SEC, CHILDS POSE 2 X 20 SEC, WIPERS X 10, BACK ROLLS X 10, TOE TOUCHES X 10, HAMSTRING FLICKS X 10 WARM UP PART 2 2 X 10M CARRIOCA 10M SIDE SHUFFLE TO SU MO SQUAT 10M HOP AND HOLD, 2 X 20M ACCELERATION WITH WALK BACK 30M STRIDE AT 70% 4 WAY LEG SWINGS X 10 EACH WAY 30M STRIDE AT 80% | DRILLS | SETS | REPS | REST | EXPLANATION | | DISTANCE | | --- | --- | --- | --- | --- | --- | --- | | 60M STRIDES (BUILD TO 80% MAX SPEED) | 2 | 6 | WALK RECOVERY | STRIDE 60M, WALK 10M OUT AND
BACK IN BETWEEN EFFORTS . | | 1, 200 | | 60 SEC JOG/
30 SEC WALK | 2 | 4 | WALK RECOVERY | JOG AT A COMFORTABLE PACE COMBINED
WITH A B RISK WALK . | | 2 ,300 | | *2 MIN REST BETWEEN DRILLS | | | | | SESSION TOTAL | 3500M | STRENGTH (LOWER BODY) WARM UP A ) OVERHEAD SQUAT WITH POLE 2 X 6 B) BODY WEIGHT SINGLE LEG SQUAT TO BOX 2 X 6 E /S C) SINGLE LEG ARABESQUE BALANCE 2 X 20SEC E /S | DRILLS | SETS | REPS | REST | EXPLANATION | | --- | --- | --- | --- | --- | | 1A ) BOX SQUAT | 3 | 6 | 60 SEC | CHOOSE A BOX THAT ’S APPROPRIATE FOR YOUR HEIGHT. 4 5CM IS A GOOD STARTING POINT. SQUAT DOWN TO TH E BOX , DON’T S IT O N IT, JUST TOUCH IT WITH YOUR BOTTOM AND RETURN TO START POSITION . | | 1B) HIP THRUSTER | 3 | 6 | 90 SEC | BAR ACROSS WAIST, SHOULDERS ON BENCH . QUICKLY BRIDGE UP UNTIL HIPS ARE IN LINE WITH SHOULDERS . SLOWLY LOWER . | | 2 A ) SL DUMB ELL BULGARIAN SQUAT | 2 | 6 E /S | 60 SEC | ENSURE THE BACK KNEE DROPS STRAIGHT DOWN UNTIL
IT ’S ABOUT 10CM FROM THE GROUND. | | 2B) ROMANIAN DEAD LIFT | 3 | 6 | 60 SEC | ENSURE BAR TRAVELS ALONG THIGH UNTIL JUST BELOW
THE KNEE . RETURN TO START POSITION . | | 2C) NORDIC
HAMSTRING | 2 | 6 | 60 SEC | PARTNER MUST HOLD FEET DOWN . ENSURE SHOULDERS,
HIPS AND KNEES STAY IN ONE STRAIGHT LINE . | DUAL PERFORMANCE - AFL MINI PRE SEASON PROGRAM 04 WEEK 1 - DAY 2 CONDITIONING WARM UP PART 1 2 X (5M WALKING QUAD STRETCH, 5M ARABESQUE WALK ) 2 X (10M A SK IP, 10M WALK LUNGE ) 2 X (10M A RUN, 10M WALKING GROUND SWEEPS) 2 X (10M TAKE OFFS, 10M POGOS) MOBILITY CIRCUIT CALF PUMPS X 10, WORLDS GREATEST X 4 E /S, SCORPIONS X 10, COBRA STRETCH 2 X 20 SEC, CHILDS POSE 2 X 20 SEC, WIPERS X 10, BACK ROLLS X 10, TOE TOUCHES X 10, HAMSTRING FLICKS X 10 WARM UP PART 2 2 X 10M CARRIOCA 10M SIDE SHUFFLE TO SU MO SQUAT 10M HOP AND HOLD, 2 X 20M ACCELERATION WITH WALK BACK 30M STRIDE AT 70% 4 WAY LEG SWINGS X 10 EACH WAY 30M STRIDE AT 80% | DRILLS | SETS | REPS | REST | EXPLANATION | DISTANCE | | --- | --- | --- | --- | --- | --- | | 60M STRIDES (BUILD TO 80% MAX SPEED) | 2

FAQs

What is the purpose of the AFL Mini Pre Season Week 1 program?

To maintain or develop game-specific strength and fitness during an extended break or in the lead-up to a season.

What training components are included and excluded?

Included are drills and exercises with warm-ups, mobility circuits, and strength sessions. The program does not include injury-prevention exercises, speed and agility work, cross training, or core training.

How is the Week 1 training organized across the 3 days?

Each day is structured with conditioning (warm-up parts and mobility) and then a strength focus, with Day 1 emphasizing lower body, Day 2 upper body, and Day 3 starting with conditioning.

Sep 22, 2026

Upload by McQueen