#  @jjshighperformance JJ’s High Performance JJ’s High Performance posts on TikTok about if you, speed, level, build the most. They currently have [------] followers and [---] posts still getting attention that total [------] engagements in the last [--] hours. ### Engagements: [------] [#](/creator/tiktok::7357529871919285253/interactions)  - [--] Week [-------] +325% - [--] Month [-------] +347% - [--] Months [---------] -52% - [--] Year [---------] +117% ### Mentions: [--] [#](/creator/tiktok::7357529871919285253/posts_active)  - [--] Week [--] no change - [--] Month [--] +138% - [--] Months [--] +43% - [--] Year [--] +114% ### Followers: [------] [#](/creator/tiktok::7357529871919285253/followers)  - [--] Week [------] +0.89% - [--] Month [------] +2.50% - [--] Months [------] +20% - [--] Year [------] +132% ### CreatorRank: [-------] [#](/creator/tiktok::7357529871919285253/influencer_rank)  ### Social Influence **Social topic influence** [if you](/topic/if-you), [speed](/topic/speed) #2005, [level](/topic/level) #2065, [build](/topic/build) #4370, [realise](/topic/realise) #147, [this is](/topic/this-is), [more than](/topic/more-than), [how to](/topic/how-to), [fitness](/topic/fitness), [just a](/topic/just-a) **Top accounts mentioned or mentioned by** [@40](/creator/undefined) ### Top Social Posts Top posts by engagements in the last [--] hours "💪🏼STRONGER IN THE CONTEST💪🏼 Does your core work consist of exercises like crunches bicycles and sit ups Try some of these instead Most players just think of their rectus abdominis (your six pack) when they think of getting a strong core. Your core runs a lot deeper than this and is made up of a range of stabilizing muscles that play huge roles in AFL footy 🏉 To develop these and get stronger in the contest you need to be get more dynamic and functional with your exercises and do them consistently ⚠ Follow for more AFL specific tips like this ✅ #afl #aflstrength #localfooty #footytiktok" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7366003402242870529) 2024-05-06T21:35Z [---] followers, 24.3K engagements "GIVE THIS A GO 👇🏼 Just because you want to put on size doesnt mean you have to train like a bodybuilder ❌ Start to incorporate workouts that are much more specific to football and feel the difference 📈 Try this 👇🏼 [--] Landmine S/arm Push Press - [--] x [--] e.s [--] A. Barbell Floor Press - [--] x 5/4/3/3 [--] B. Lying Medicine Ball Throw - [--] x [--] [--] S/arm Cable Pull Down - [--] x [--] e.s [--] S/arm Half-Kneeling Shoulder Press - [--] x [--] e.s [--] TRX Weighted Inverted Row - [--] x [--] [--] Torsonator Rotations with Twist- [--] x [--] e.s *e.s = Each Side Want more AFL workouts like this Follow us on Instagram too Plenty more content" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7366720520747781392) 2024-05-08T19:58Z 17.2K followers, 21.5K engagements "AFL REPEAT SPEED💥 AFL footy is all about having the ability to burst with speed and then back it up again and again. 🏃🏻♂ To improve your game you need to be putting work into this area 🫵🏼 ⚠Here's the session:⚠ 🔹30m SPRINT 🔹Repeat on the [--] seconds x [--] 🔹90 secs rest between blocks 🔹3 blocks total Your sprints should take you 5-6 seconds meaning you'll have 14-15 secs rest before you go again. The aim here is to keep your take off speed as quick as possible especially as the fatigue builds 🥵 Also to decelerate as fast as you can when you get to the 30m 🛑 Save this and give it a go ✅" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7367606880304237840) 2024-05-11T05:17Z 39.9K followers, 16K engagements "QUICKER OFF THE MARK The ability to accelerate with speed and jump high are massive weapons in footy 🏉 Strength combinations like this one are very effective and often underrated 🤷🏻♂ ***THE EXERCISE*** 🔹1A. Barbell step up and knee drive ➡ x [--] reps each side. 🔹1B. Step up jumps. ➡ x [--] reps each side. 🔹Rest for [--] mins then repeat for [--] sets total Remember the focus is to lift as heavy as possible for the step up then attack the jumps with as much explosiveness and power as you can 💥 Save this one and give it a go in your next strength session ✅ #localfooty #afl #aflstrength #aflfooty" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7368357591057009936) 2024-05-13T05:50Z 36.8K followers, 11K engagements "DON'T ARGUE ✋🏼 There arent many better feelings in footy than a well executed fend off 💥 Practicing at training is grrat but you need to also develop the physical attributes required to execute it when it counts Implement these exercises into your strength workouts and feel the difference it can make to your upper body power and aggression towards oncoming tacklers 😤 Follow for more AFL specific tips like this ✅ #aflstrength #afl #localfooty #fendoff #dontargue #footytiktok #kicking #footyedits #afltiktok #afldrills #australianrulesfootball" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7369124337695214849) 2024-05-15T07:26Z 18.9K followers, 15.5K engagements "LEVEL UP YOUR RECOVERY👇🏼 The goal of a flush run is to finish the session feeling much better than you started ✅ It should be performed two days after a game and is all about promoting blood flow to assist in removing metabolic waste products that have built up from the intense demands of a game 🥵 Whilst also restoring range of motion through stretching and mobility 🧘🏻♂ The speed of these short repeat efforts will look a bit different for everyone but a good gauge is feeling like you could chat to someone running next to you as you go. This is not a conditioning session ❌ Try this and I" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7373556739037302032) 2024-05-27T06:06Z 32.3K followers, 34.7K engagements "WHERE DO YOU SIT Aftwr working with 100s of local footballers this is my take on local footy benchmarks for the 2km time trial 🏃🏻♂ #afl #footytiktok #afltiktok #localfooty #aflfooty #australianrulesfootball #2km #timetrial" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7376906900316769553) 2024-06-05T06:46Z 18.8K followers, 16.4K engagements "TACKLE STRENGTH 😤 The ability to lay strong tackles is a huge weapon to have ✅ Practicing tackling is obviously a great way to improve but certain exercises in the gym will help to build the strength of your tackles 💪🏼 The following exercises all closely replicate the movement pattern of a tackle. Here are the sets and reps I'd recommend at each to begin with along with some cues to think about 🤓 1TORSONATOR ROTATIONS - [--] x [--] reps (e.s) - focus on speed on the way up and keep a slight bend in knees. 2SWISS BALL RUSSIAN TWIST - [--] x [--] reps (e.s) - keep hips high drive feet into floor and" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7382471326335782161) 2024-06-20T06:39Z 20.4K followers, 32.6K engagements "ARE YOU PUTTING IN THE WORK🎯 If you want to make the most of your chances in front of goal you need to put the time into it Some weeks will be less some will be more but aim for an average of at least [--] shots per week 🏉 The breakdown of how you use those [--] shots is very individual. For example key forwards are much more likely to face set shots than the average and small forwards are much more likely to face snaps than the average 🤓 There may also be some parts of your goal kicking that need more attention on any given week 📆 So put the time into where youll get the highest return for" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7390506396216806672) 2024-07-11T22:19Z 15.1K followers, 39.5K engagements "UNLOCK YOUR SPEED 💥 Priming sessions are becoming huge in sports all over the world including in the AFL If you want to take your performance to a new level I highly recommend you jump on the trend 🫵🏼 Why Because studies have shown that priming sessions performed 12-36 hours before a game can improve your explosiveness and power output on game day 💥 This is due to something called delayed potentiation. What happens is the nature of the Priming session stimulates your neuromuscular system which then increases the force output of your muscles in the [--] hours after your session 🤯 This is a" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7395112734448209168) 2024-07-24T08:14Z 38.5K followers, 24.5K engagements "MY LITTLE BROTHER It was an absolute pleasure watching you mate. You did it the hard way and your family couldnt be more proud of you. These stats are pretty impressive: 🔹 [---] games 🔹 [--] seasons 🔹 [--] premierships [----] [----] [----] 🔹 All Australian [----] 🔹 All Australian nominee [----] [----] 🔹 Best and Fairest [----] 🔹 AFLPA most courageous player [----] 🔹 Co-Captain 2022-23 Enjoy a well earned retirement mate ❤ #afl #australianrulesfootball #afltiktok #footy #footyedit #footytiktok #retirement #richmondfc" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7405150879663344897) 2024-08-20T09:27Z 35K followers, 246.1K engagements "TAKE MORE CONTESTED MARKS 🙌🏼🏉 For any footballer to have the best chance of taking a contested mark you need to get into a position where you can run and jump at the ball Understanding how to get into this position most effectively will completely transform your capabilities in the air ✈ This drill is the perfect way to improve: [--] How quickly you read the flight of the ball ✅ - very underrated The earlier you can read where the ball will land the more time you have to get into the best position. [--] Your ability to get width from the contest ✅ - this allows you to generate forward momentum" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7405488138165980417) 2024-08-21T07:16Z 40.1K followers, 34.2K engagements "DO YOU STRUGGLE WITH NERVES 😰 Nerves are a part of footy that almost every player will experience But if your nerves can tend to spiral out of control especially before big games and significantly impact your performance youre most likely experiencing performance anxiety 😓 I personally struggled with this especially early in my career but with the help of a sport psychologist this is what I found most effective [--] TELL YOURSELF ITS NORMAL ✅ Probably around half of the players running out on the field wouldve experienced performance anxiety. It may feel like youre the only one but reminding" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7406228293906648321) 2024-08-23T07:08Z 35.2K followers, 41.5K engagements "HOW TO BECOME EXPLOSIVE 💥 Theres not many players that dont want to get faster 🏃🏻♂ Despite this not many players know how to develop their speed and acceleration. They often fall back into ineffective or even detrimental training methods that theyve always done ❌ If youre ready to make genuine progress make sure youre ticking these [--] boxes: [--] HEAVY STRENGTH TRAINING 🏋🏻♀ - Compound lifts ✅ - Low reps (between 2-6) ✅ - Plenty of rest (3 mins +) ✅ - 2-3 times per week ✅ [--] PLYOMETRICS & EXPLOSIVE STRENGTH 💥 - Focus on maximum speed not weight ✅ - Low reps (between 2-4) ✅ - Plenty of rest (3" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7416252910775930130) 2024-09-19T07:29Z 30.9K followers, 65.2K engagements "WANT TO BECOME MORE AGILE ⚡ Agility is such a weapon for footballers particularly for those who spend a lot of time at stoppages You wont all of a sudden get better by only running in straight lines ❌ Drills like that are great because its reactive nature makes it much more specific to football ✅ Aim to go as fast as possible and keep your speed under fatigue 🥵 FOCUS AREAS 👇🏼 [--] Weight on toes ready to react quickly ✅ [--] Short feet Keep your feet underneath you ✅ [--] Maintain the above when under fatigue with heavy legs ✅ Follow for more AFL drills like this ✅ #afltiktok #footytiktok" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7417381037786877202) 2024-09-22T08:26Z 37.5K followers, 25.3K engagements "ARE YOU GETTING THESE RIGHT 🤔 So many players want to build their strength and power in the off-season ✅ They go to the gym they out the work in but they put it into the wrong areas 🤦🏼♂ Heres some tips to keep your strength training on track 👇🏼 [--] USE FREE WEIGHTS WHERE POSSIBLE Theres a time and place for machines but the majority of your work should be done with barbells and dumbbells ✅ [--] DO FULL BODY OR UPPER/LOWER WORKOUTS This is the best way to get work into all muscle groups throughout the week and allow for recovery between sessions ✅ [--] INCLUDE LOW REPS Make sure you have some" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7417739149379210503) 2024-09-23T07:36Z 18.7K followers, 35.3K engagements "DO YOUR SPEED SESSIONS LOOK LIKE THIS If youre genuine about getting quicker you need to train it 💥 Running repeat 300s isnt going to improve your top speed or your acceleration 🤦🏼♂ You need to get specific with your training and incorporate sessions just like this ✅ 🔴THE SESSION🔴 🔹Set distance with [--] sec maximum intensity sprint. ***BLOCK [--] 🔹 [--] sec sprint to get to cone 🔹 [--] sec walk back recover 🔹 x [--] sprints (only one block) ***BLOCK [--] 🔹 [--] sec sprint to get to cone 🔹 [--] sec stationary rest 🔹 x [--] sprints per set 🔹 [--] sets total 🔹 [--] min rest between sets Push the limits and try" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7420362972721188104) 2024-09-30T09:18Z 18.9K followers, 58.2K engagements "ARE YOU UNDER Generally taller players wont test as quickly as midfielders 🏃🏻♂ If youre above or around the 190cm mark use these figures as a guide to see where your 2km time trial is at 📏 Yes there will be some gun key position players and ruckman that are outside those times As mentioned these numbers are just a guide but if you cant meet these levels something will have to give on game day. Generally its the defensive side of your game ❌ A good 2km Time Trial doesnt guarantee youll be a great player by any means. Its simply a test to assess your aerobic capacity 🥵 So remember as" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7426647838790077714) 2024-10-17T07:46Z 19.3K followers, 153.2K engagements "SCALED DISTANCE TARGETS BELOW 👇🏼 Footballers when youre short on time aerobic running like this will give you the most bang for your buck ✅ Dont attempt to squeeze in a high speed session youll only reduce the quality and increase your risk of injury ❌ This one will give you a great blow up in [--] mins and roughly 4.5km 💥 🔴SCALED TIMES & DISTANCES🔴 (According to your 2km TT) 🔷2km time ➡ Distance per round. 🔷9:00+ ➡ 560m 🔷8:00 - 9:00 ➡ 620m 🔷7:30 - 8:00 ➡ 670m 🔷7:00 - 7:30 ➡ 710m 🔷6:30 - 7:00 ➡ 750m 🔷6:00 - 6:30 ➡ 790m 🔷Sub 6:00 ➡ 830m 🔴THE SESSION🔴 🔹 [--] min warm up - Jog lap -" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7427767296564792584) 2024-10-20T08:10Z 18.5K followers, 62K engagements "NAIL YOUR TRAJECTORY🏌♂🎯 So many footballers practice the same kicks over and over ❌ AFL footy demands a wide variety of kicks The only way to improve in all of them is to practice them ✅ This drill will put your kick under pressure and force you to adjust the trajectory of your kick quickly just as you would in a game Its also great for improving your general ball control in the air as theres more to think about than simply hitting the target 🧐 Share this with a mate and give it a go 🏉 Dont have a partner Practice against a net instead 🎯 Do you want more kicking drills like this The" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7432209524771048722) 2024-11-01T07:28Z 15.2K followers, 22.4K engagements "You MUST do these 👇🏼 Footballers you need to include plyometrics in your training if you want to improve your on-field performance ✅ The benefits to your power development and speed are huge 📈 The best part is they require little to no equipment and they dont take long at all to perform Remember less is more with any power based exercise ⚠ The aim with plyometrics is maximum intensity for every rep. So keep reps low rest high and attack every jump with as much force as possible 💥 Do you want to unlock your power and speed for the [----] season 🤔 DM the word READY and Ill provide everything" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7434058982244814087) 2024-11-06T07:05Z 18.7K followers, 77.7K engagements "SCALED TARGETS BELOW👇🏼 The main priority for club preseason sessions should be to get as much conditioning as possible with the footies 🏉 In saying that a short top up session just like this is the ideal way to get some specific work in without taking up too much time ✅ Try this by yourself or with the whole team at your next club training night ⚠THE SESSION⚠ 🔹20m shuttle sprint (40m total) ➡ [--] sec rest x5 🔹2 min run for distance 🔹2 min rest Repeat (from the start) ⚠SCALED TIMES & DISTANCES*⚠ (According to your 2km TT) 🔷2km time ➡ Time per 20m shuttle / [--] min distance 🔷9:00+ ➡ [--] sec" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7442798534535023879) 2024-11-29T20:19Z 35.2K followers, 44K engagements "WHAT DID I MISS 🤔 Football can get confusing with so much advice from people around youespecially on social media and online. 🤦🏼♂ Lets break down the topics mentioned: 🔴 OVERRATED 🔴 [--] Long continuous running to build a base ❌ Footballers dont need to run 5-10km in zone [--] to build their base. You can just as effectively improve a players aerobic capacity with short interval running which is much more relevant to football. [--] Ab exercises like crunches and bicycles to build core strength ❌ Theres nothing inherently wrong with these exercises but they wont help much with your ability to" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7455583071480401170) 2025-01-03T07:10Z 17.8K followers, 20.4K engagements "STOP GUESSING YOUR REPS ❌ The reps you hit for each exercise are more important than most players realise Feeling a better pump or more soreness the next day isnt always a good sign 🤔 Heres a guide for footballers with some decent lifting experience: [--] HEAVY COMPOUND LIFTS 2-6 reps ✅ * Examples: Box squats trap bar deadlifts bench press * These are your main lifts performed early in the session. * Focus on increasing maximal strengthaim for 85%+ of your max. * These exercises are fatiguing so keep reps low to minimize overall fatigue. [--] POWER EXERCISES & PLYOMETRICS 2-6 reps ✅ * Examples:" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7459305792102092050) 2025-01-13T07:56Z 18.3K followers, 12.9K engagements "CAN YOU HIT [--] REPS 🤔 Footballers heres a challenge that will push youno matter what your current 2km is 🔥 This is a great way to test your aerobic capacity dial in your pacing for the 2km and if you enjoy a bit of suffering even have some fun. 😅 THE CHALLENGE 👇🏼 🔹 Divide your 2km time by [--] Example: 6:30 [--] = 1:37.5 🔹 Run as many 500m reps as possible in that time or under with only [--] seconds rest between. 🔹 As soon as you go over your target time youre out ❌ If you can complete [--] reps or more youre in a great spot to smash your 2km next time. ✅ Want more AFL-specific running sessions" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7473755763589074231) 2025-02-21T06:29Z 40.1K followers, 65.4K engagements "ADD THIS WEAPON 🎯 Kicking with your shoulders square to your target is the most accurate way to kick 🏉 But sometimes youre forced to kick around your body and other times it can be used as a weapon of deception 💀 Add this kick to your arsenal this season 🎯 🔑 Plant foot = everything This drives the whole movement Point it towards your target to open your hips. Your kicking leg will naturally follow ✅ 💡 Ball angle matters Match the drop to your legs [--] path ✅ Too upright Youll slice it and sky the ball. Too shallow Youll scrub it low ❌ Nail the setup. Then simply put the work inover and" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7476333460563512594) 2025-02-28T05:12Z 20.4K followers, 31.1K engagements "BUILD YOUR MATCH FITNESS🏃🏻♂🔥 If you have a weekend without a practice game between now and Round One dont just rest ❌ Instead replace it with a game-like running session to keep building your conditioning for Round One ✅ Heres a great example: 🔹5s SPRINT ➡ 5s REST x [--] 🔹40s REST 🔹10s SPRINT ➡ 10s JOG ➡ 10s WALK x [--] min 🔹3 min REST 🔹REPEAT x [--] blocks total 🔴 SCALED TIMES & DISTANCES 🔴 (Based on your 2km TT) 🔷2km time ➡ 5s SPRINT distance / 4-min block distance 🔷10:00+ ➡ 17.5m / 610m 🔷9:00 - 10:00 ➡ 18.5m / 660m 🔷8:00 - 9:00 ➡ 20m / 730m 🔷7:30 - 8:00 ➡ 21m / 800m 🔷7:00 - 7:30 ➡" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7478583471863287047) 2025-03-06T06:43Z 34.3K followers, 114.9K engagements "AFL APPROACH 🤝 LOCAL FOOTY Local footy is evolving and my goal is to fast-track that change By bringing AFL training methods and adapting them for local footy ✅ If youre serious about unlocking your potential this is for you 🫵🏼 Youve probably seen the results players achieved through our Preseason Programs 📈 Well this ones even better our best and most comprehensive program yet BY FAR DM me the word BREAKOUT and Ill show you how to take your game to heights you didnt think possible 👊🏼 Or send this to someone whos ready to level up 📩 #afltiktok #afl #localfooty #australianrulesfootball" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7480449248207719687) 2025-03-11T07:23Z 35.1K followers, 100.2K engagements "DONT SKIP THIS 👇🏼 Give yourself the best chance to perform by adding this routine to your game day preparations 🏉 It only takes about [--] mins all up but will go a long way towards reducing injury and getting your body ready for the demands to come 👊🏼 ***THE ROUTINE*** 🔹Walk a lap bouncing a ball. 🔹Lumbar Rotations (double leg) x [--] (5 each way) 🔹Lumbar Rotations (single leg) x [--] (2 each way with [--] sec hold) 🔹Back Extensions x [--] 🔹Scorpion Stretch x [--] (each side) 🔹Inchworms x [--] 🔹Worlds Greatest Stretch x [--] (each side) 🔹Single Leg Glute Bridge [--] x [--] (each leg) 🔹Leg Swings x 8" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7486722453348240647) 2025-03-28T05:06Z 27.8K followers, 87K engagements "HOW TO PLAY: HFF 🔥 So many footballers get lost at Half Forward Its a very tough role to play but can be very rewarding both individually and for the team if played correctly 📈 No matter how smart or talented you are theres one non-negotiable for any player in this role a massive work rate 🏃🏻♂ Send this to your Half Forward teammates and comment which position youd like to see next ✅ #afltiktok #afl #localfooty #australianrulesfootball #aflw #localfootball" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7487836084294995206) 2025-03-31T05:08Z 27.9K followers, 85.3K engagements "HOW TO PLAY: SMALL FORWARD 🔥 This role has a very unique skill set 🏉 Yes you need two be able to finish in front of goals but its so much more than that Youll be coming up against some elite small defenders purely out there to make your job hard🤕 So you need to be crafty agile and lightening quick ⚡ Plus your teams defence starts with YOU 🫵🏼 Send this to your small forward teammates and comment which position youd like to see next ✅ #afltiktok #afl #localfooty #australianrulesfootball #aflw #footy #localfootball" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7495654309124787474) 2025-04-21T06:47Z 30.9K followers, 86K engagements "LEVEL UP YOUR RECOVERY 👇🏼 The goal of a flush run To walk away feeling better than when you started ✅ Done [--] days post-game this isnt about conditioningits about moving just enough to get the blood flowing helping clear out metabolic waste from the intense demands of footy 🥵 Youre also sending fresh blood and nutrients to those battered muscles speeding up healing and reducing soreness 💪🏼 Whilst also restoring range of motion to muscles that are often tight and stiff early in the week 🧘 The pace Think conversational. You should feel like you could comfortably chat to someone running" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7497881517914377490) 2025-04-27T06:49Z 32.3K followers, 108.9K engagements "MAXIMISE THE INTERCHANGE 🏃🏻♂💨 If you play a high-running role mid wing half-forward or half-back using the bench for [--] minute bursts can massively boost your performance ✅ After just [--] minutes on the ground your high-speed efforts start to drop and theyll keep dropping until you rest 🥵 AFL clubs know this. Thats why they work the rotation cap to the max if there was no limit youd see even more 📈 Aim to hit the bench around the 10-minute mark. Quick recharge. Then get back out there with the juice to hit high speed again and impact the game 💥 So what does your team need to make this" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7499710420794559751) 2025-05-02T05:06Z 32.2K followers, 66.7K engagements "🚀 or 🐌 STRENGTH One of the biggest keys to improving speed is strength training But have you ever seen a bodybuilder sprint Its not quick. How you strength train matters A LOT more than most players think 💪🏼 Here are [--] key differences between athletes who get faster from lifting and those who just get sore and slow: ⚡ [--] sessions/week with recovery in mind ❌ [--] sessions chasing volume and fatigue ⚡ Big compound lifts that carry over to sprinting jumping & change of direction ❌ Isolation movements with no real impact on performance ⚡ Long rest periods (2-3+ min) to lift with real intent ❌" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7504213269318601991) 2025-05-14T08:20Z 32.3K followers, 29.8K engagements "HYDRATION FOR PERFORMANCE 💦 Footballers chugging a litre of water in the warm-up isnt going to cut it ❌ Too many players finish games far more dehydrated than they realise 🥵 They were running around with a lower blood volume blood thats thicker and harder for the heart to pump around the body 🩸 In this state fatigue sets in much faster. Your speed and endurance take a hit your decision making and reaction time slow down and the risk of cramping or injury climbs sharply 🤕. It doesnt just feel harder it is harder for both your body and your brain 🧠 One of the simplest and most effective" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7504930108105329938) 2025-05-16T06:41Z 32.3K followers, 29.8K engagements "FREE EXAMPLE SESSION BELOW 👇🏼 Feeling like youve lost a yard this season 🐌 If youre not doing regular speed exposure sessions thats probably why 📉 Speed is a use it or lose it quality. If you want to stay sharp and keep your pace as a weapon all season long add a session like this to your 2nd club training of the week 🏃🏻♂ 🧠 Remember: When it comes to speed less is more. Its all about maximum intensity and low volume not the other way around ❌ THE SESSION 🔹 [--] x Flying 20m Sprints Build-up for 30m then hit max speed over the final 20m 🔹 Walk-back recovery minimum [--] sec 🔹 [--] x 40m" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7506769876204276999) 2025-05-21T05:41Z 33.5K followers, 39.1K engagements "FEMALE TARGETS BELOW 👇🏼 *NOTE* I generally recommend players test a [--] rep max instead of [--] rep max for safety reasons. If this is you simply divide your 3RM by [----] to give you a rough 1RM 🤓 When it comes to testing upper body strength for footballers the old school bench press is king 👑 Rather than aimlessly trying to increase what you can lift start focusing on your power to weight ratio to set goals that actually translate to athletic performance ✅ 🔹FEMALE TARGETS🔹 Elite: [---] x BW Advanced: [---] x BW Intermediate: [----] x BW Beginner: [---] x BW #afltiktok #afl #localfooty" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7511958730448162066) 2025-06-04T05:16Z 33.8K followers, 41.8K engagements "SIMPLE YET EFFECTIVE 🎯 This goal-kicking tip has been around forever and its so basic it often gets overlooked 👀 Too many players aim in the general direction of the goals instead of locking onto a specific target ❌ 🎯 Narrow your focus. Find the smallest target you can a spectator tree bin or even a teammate on the goal line and aim to kick directly over their head 🧠👟 Aim small miss small. #afltiktok #afltiktoks #afl #localfooty #australianrulesfootball #aflw #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7513866954885582098) 2025-06-09T08:41Z 33.8K followers, 39.8K engagements "THIS TIME IS GOLD If you spent just [--] minutes before every training session deliberately working on your kicking 🏉 youd see massive improvement over the course of a season. 📈 Almost every player has this window But almost no one uses it. 🤦🏼♂ If youre serious about getting better start building a pre-training kicking routine like this one ✅ The gains wont be instant but they will add up. Small investment. Big return. 💥 #afltiktok #afltiktoks #afl #localfooty #australianrulesfootball #aflw #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7516467335134268690) 2025-06-16T08:52Z 34.9K followers, 106.5K engagements "INJURED USELESS 🚨 Footballers getting injured doesnt mean hitting pause on your entire game 🎮 It just means shifting your focus 🧠💪 This is your chance to: 💪🏼 Strengthen weak links 🏉 Improve your touch + footy IQ 🧠 Train your mindset under adversity 🚴♂ Develop your engine in new ways 🥦 Dial in your recovery sleep and nutrition 🛠 Build habits thatll serve you long after youre healed Also research shows that training your uninjured limb doesnt just keep you fit it actually speeds up healing and helps preserve muscle on your injured side 📈 That means less strength lost a smoother" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7524203306445688072) 2025-07-07T05:11Z 35.2K followers, 18.3K engagements "SOME CHEAPER ALTERNATIVES 👇🏼 Footballers if you want a breakout off-season you need the right tools. These four are the non-negotiables: [--] GPS Watch Make sure it tracks distance pace max speed and heart rate. Essential for your running. 💰 Cheaper alternative: Measure out your local footy oval and use it to hit pacing and distance targets. [--] A Good Footy Sounds obvious but plenty of players still train with the wrong ball. Make sure its the right size leather and brand you play with (Sherrin Burley etc.) and in good condition. 💰 Cheaper alternative: Sherrin Replica Training Balls: not the" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7547586086122425608) 2025-09-08T05:28Z 40.4K followers, 43.7K engagements "Heres why 👇🏼 Running like the first player improves your ability to get to more contests and recover faster between high-intensity efforts. Running like the second player helps you back up your speed when fatigue hits not just show it once. Running like the third player develops true max speed and acceleration. And this is the part most players miss. Just doing 20m runs does not automatically mean you are training speed. The rest you take between efforts is what determines the outcome. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7598029280303435028) 2026-01-22T03:54Z 45.1K followers, 40K engagements "🏉CRICKET NETS KICKING🏉 If you struggle to kick low with penetration this is the perfect drill for you 🫵🏼 The nets put your kick under some pressure and force you to learn to kick with a lower ball flight. Start at halfway and try to hit the back fence at chest height without hitting the walls or roof. When you master that move backwards and repeat. ✅ Mix it up with different styles of kicks left and right foot. ⚠ Always pull back off your mark then use quick feet to kick off a few steps. 👊🏼 #afl #localfooty #footytiktok #afldrills #australianrulesfootball #aflfooty #kicking #footyedits" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7366356290504838417) 2024-05-07T20:24Z 44.4K followers, 50K engagements "Do you agree #localfooty #afl #afltiktok #footytiktok #australianrulesfootball #aflfooty #footyedits #gameday #kicking EASIESTKICK INFOOTY EASIESTKICK INFOOTY" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7375264585613397265) 2024-05-31T20:33Z 43.8K followers, 32.1K engagements "BALANCE LEG KICKING POWER 💥 This is a lot harder than it looks 😅 I highly recommend this drill for any player wanting to improve their kicking distance 🦵🏼 But this isnt just a great drill for honing in on your power. Its also great for working on your ball drop the strike on your foot and your balance ⚖ Follow for more AFL tips like this ✅ #afltiktok #afl #australianrulesfootball #footytiktok #localfooty #kicking #aflstrengthconditioning #kickingtechnique" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7387332730226347272) 2024-07-03T09:04Z 44.4K followers, 138.6K engagements "20M TARGETS BELOW 👇🏼 If there was one physical weapon more important than any other in footy its acceleration Most players and clubs regularly test their aerobic fitness with a 2km time trial or similar but every player should also test their acceleration 🏎 The best test for this is the 20m sprint 💥 **Remember these points: [--] Make sure 20m is accurate ✅ [--] Standing start with foot on the line so you cant use momentum ✅ [--] Record your sprints on your phone in slow motion (making sure both ends are in shot) ✅ [--] Use the edit function (on iPhone) to determine the exact time you broke the start" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7433318118686002450) 2024-11-04T07:10Z 40.6K followers, 23.3K engagements "WHATS YOUR MAIN FOCUS 🤔 Should footballers train differently depending on their position is a question I get all the time The short answer is not completely ❌ Yes a key position player will need slightly different physical capabilities to a midfielder but its not like were comparing a basketball player and a golfer here ⚠ Theres still a huge amount of crossover in the physical demands between every position on the ground ✅ Every player needs to have a great aerobic tank strength power speed and agility 💥 The areas mentioned are the areas I recommend players putting an extra emphasis on in" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7434786805498662162) 2024-11-08T06:10Z 43.3K followers, 51.2K engagements "DOES YOUR CLUB DO THESE ❌ So many local football clubs miss the mark with their preseason training 🤦🏼♂ If you have the mentality of simply flogging the players until they give you the results you want ❌ You will often be doing more harm than good and youll get left behind ⚠ Clubs are already moving in the right direction 👇🏼 1SHORTER SESSIONS ✅ With real purpose and intensity. [--] SHORT SPECIFIC RUNNING BLOCKS✅ Focusing on speed and repeat efforts. [--] CONDITIONING FROM DRILLS ✅ Focusing on game-like scenarios. [--] STRUCTURED PLAN ✅ For each session and the whole preseason. In line with the way" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7439629779902483730) 2024-11-21T07:23Z 35.3K followers, 45.1K engagements "DONT WASTE YOUR TIME ❌ When it comes to kicking its all about bang for buck Too many players waste time putting so much energy into kicks that theyre unlikely to face in a game 🤦🏼♂ Or the same stationary kicking every session 😒 Focus your time into not just kicks that challenge you but the kicks that your position is most likely to face ✅ If you want to improve your kicking DM me the word READY and Ill get you sorted #afl #afltiktok #localfooty #footytiktok #localfootball #footy #Preseason" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7441851743387798802) 2024-11-27T07:05Z 19.4K followers, 112.1K engagements "WANT TO GET FASTER 💥 Strength training and plyometrics are great tools to improve speed and acceleration ✅ But theres nothing that will give you better results than practicing the real thing Sprint starts are a great way to add some specific acceleration training into your week with minimal time and equipment demands 🏃🏻♂ The best time to add these in is after your warm up when your body is ready to go but fatigue levels are low 😤 Its important to focus on the basic acceleration cues 👇🏼 [--] MAINTAIN FORWARD LEAN ✅ Dont stand up too quickly This will slow you down. [--] DRIVE FEET DOWN NOT OUT" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7444453819934674194) 2024-12-04T07:22Z 42.4K followers, 36.5K engagements "THE TWO KEYS 🔑 Putting in the reps is non-negotiable ✅ but its not just about quantityits about building habits that will help you deliver under pressure. [--] KICK ON AN ARC When have you ever kicked on your opposite in a straight line during a game Unless youre Sam Mitchell or Steele Sidebottom probably never 😅. Always practice on an arctrain how you play 🚨. [--] NAIL YOUR BALL DROP ✋🏼 Stop skipping the basics A controlled ball drop is the foundation of a good kick. This drill looks simple but its tougher than you think and can transform your consistency 📈. Work on these two areas and your" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7461149638511414535) 2025-01-18T07:11Z [--] followers, 65.4K engagements "CONTACT IS KEY🏉 Footballers if your drop punts arent flying straight chances are one of these mistakes is the culprit 👇🏼 [--] MISSED SWEET SPOT 🎯 Striking the instep pulls the kick across your body hitting the outside pushes it. [--] BALL ANGLE ❌ If the ball isnt vertical on impact itll swing mid-air. [--] SHIN CONTACT 🤕 Hitting too high on your foot causes that ugly floater. - Make sure you get a forward wilt with the ball at contact to keep the top of the ball away from your shin. - Striking a smaller area of the ball = faster spin = straighter ball flight. Want to clean up your technique and" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7473024272181546247) 2025-02-19T07:10Z 44.4K followers, 304.7K engagements "HOW TO PLAY: INSIDE MID 🔥 The position every mid-sized player wants to dominate This is where your teams best players should spend the majority of their time because no other role gives you the chance to influence the game more 📈 Maximum impact. Maximum pressure.💥 To be effective in here everyone focuses on running capabilities which dont get me wrong are very important 🏃🏻♂ But no midfielder has ever become great without being a beast in the contest 😤 Send this to your midfielder teammates and comment which position youd like to see next ✅ #afltiktok #afl #localfooty" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7493044029152611591) 2025-04-14T05:57Z [--] followers, 97.9K engagements "DO YOU STRUGGLE WITH NERVES 😰 Feeling nervous is a natural part of footy something almost every player experiences But if those nerves start to spiral especially before big games and they begin to impact your performance youre likely dealing with performance anxiety 😓 I went through this myself especially early in my career. With the help of a sport psychologist heres what helped me most [--] TELL YOURSELF ITS NORMAL ✅ Youre not alone around half the players on the field have likely felt performance anxiety. Its easy to think somethings wrong with you but reminding yourself its common can" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7506059968869633288) 2025-05-19T07:46Z [--] followers, 72.1K engagements "BIG 2ND HALF ENERGY Ever feel worse after halftime Heavy legs sluggish starts slow reactions It shouldnt be that way ❌ If you want to start 3rd quarters strong and finish games with impact 🔥 you have to make the most of those [--] minutes Heres why you feel stiff and flat 👇 At halftime you sit down your heart rate drops and blood flow to your muscles slows right down. 📉 That means less oxygen and nutrients get delivered and waste removal slows thats when stiffness tightness and that heavy-legged feeling starts to creep in. ⚠ The fix 👉 Use halftime properly: ✅ Refuel 4050g of simple carbs" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7510142211418508552) 2025-05-30T07:47Z [--] followers, 201.2K engagements "I AGREE WITH THEM Let me ask you this Who would be a more effective kick 🔹 A player with 7/10 on both feet 🔹 Or a player with a 9/10 preferred and 5/10 opposite The answers simple the second one by far ✅ Because kicking excellence on your dominant side has way more impact than just being average on both sides 🎯 Your goal isnt to be just as good on both feet ❌ Only a handful of players have ever done that think Sam Mitchell Steele Sidebottom Instead pour most of your reps into making your dominant leg a weapon 🎯 Thats what lifts your kicking efficiency and impact 📈 But you NEED to be" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7521204563748113682) 2025-06-29T03:15Z 42.4K followers, 56.2K engagements "SHOULD THE BALL TOUCH YOUR SHIN 🤔 A lot of footy players struggle with inconsistent ball flight and more often than not it comes down to how the ball strikes your foot If the ball is making contact with the base of your shin the impact is being spread over a larger area leading to floaty drop punts that can swing unpredictably ⚠ One simple clue If your sock is dirty or red just above the tongue of your boot its a clear sign the balls hitting too high ❌ Stay tuned Ill share exactly how to clean this up and get your drop right ✅ #afl #localfooty #australianrulesfootball #aflw #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7526753755723795720) 2025-07-14T02:08Z [--] followers, 187K engagements "BALANCE LEG KICKING POWER💥 This ones harder than it looks 😅 If youre looking to add distance to your kick this drill is a must ✅ Dont hold back here the key is to get right on the edge of your limits and go for it 🚀 But its not just about power it sharpens your ball drop your strike and your balance ⚖ All the little things that add up to a more consistent longer kick. Start working this into your routine and feel the difference. #afl #localfooty #australianrulesfootball #aflw #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7529397537237716242) 2025-07-21T05:08Z [--] followers, 205.3K engagements "DID I MISS ANY 🤔 Think about it elite endurance speed agility power strength physicality coordination and skill all in one sport. AFL footballers need to do it all If you can think of a sport that would score a higher total across all of these areas I would love to hear it 👇🏼 #afl #localfooty #australianrulesfootball #aflw #footy #localfootball" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7536074736682552594) 2025-08-08T04:58Z 44.3K followers, 344.1K engagements "DM STRUCTURE for free tips 👇🏼 PLEASE DONT SKIP THESE ❌ I love nothing more than hearing that a player is keen to have a big off-season 👏🏼 BUT before you jump into it make sure you give yourself the best chance to get the results youre chasing Follow these [--] crucial steps ✋🏼 [--] REST Take at least a full week off after your last game. This allows your body to recover reduces inflammation and helps any niggles settle. [--] ADDRESS INJURY CONCERNS So many players carry injuries throughout the season. Dont let these become chronic and force you to miss training down the track. [--] SET GOALS Be" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7543115259217775879) 2025-08-27T04:19Z [--] followers, 45.4K engagements "DM TIMETRIAL for my free 2km blueprint 👇🏼 **stay tuned for key position players plus female and junior specific targets** Yes there will always be standout players who can perform outside these times. But normally you hear stuff like: My mate Jimmy runs an 8-minute 2km and gets [--] touches a week I guarantee this Jimmy is a defensive liability and hes probably costing his team more than hes helping. These numbers are just a guide but if youre a long way off something has to give on game day. Remember: the 2km time trial isnt everything. Its just one way to measure aerobic capacity. A great" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7555381849992875272) 2025-09-29T05:40Z 44.3K followers, 70.1K engagements "Female & Junior targets below 👇🏼 If theres one physical weapon that matters most in footy its acceleration. Most players and clubs test aerobic fitness with a 2km time trial but every player should also be testing their 20m sprint. Heres how to do it right: [--] Make sure your 20m is measured accurately [--] Start from a standing start with your foot on the line (no momentum) [--] Record your sprint on a phone (both start and finish in frame) [--] Use your phones edit function to pinpoint the exact start and finish times [--] Perform [--] sprints with at least [--] minutes rest. Take your best time 🔴 Female" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7557989259626728712) 2025-10-06T06:18Z 42.1K followers, 33.6K engagements "SCALED DISTANCE TARGETS BELOW 👇🏼 Footballers when youre short on time this aerobic running session will give you the best bang for your buck. Dont try to squeeze in a high-speed session when youre fatigued itll only reduce quality and increase your injury risk. This one gives you a huge aerobic blow-up in just [--] minutes covering roughly 4.5km 🔴 SCALED TIMES & DISTANCES 🔴 (Based on your 2km time trial) 🔷 2km Time ➡ Distance per Round 10:00+ ➡ 600m 9:00 - 10:00➡ 660m 8:00 9:00 ➡ 720m 7:30 8:00 ➡ 770m 7:00 7:30 ➡ 810m 6:30 7:00 ➡ 850m 6:00 6:30 ➡ 890m Sub 6:00 ➡ 930m 🔴 THE SESSION 🔴" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7569102023153470740) 2025-11-05T05:01Z 44.2K followers, 49.6K engagements "THE BIG [--] ✋🏼 Unilateral strength exercises are never going to feel as glamorous as loading heavy weight on a squat or deadlift but for footballers they are just as important. Big double leg lifts build raw strength but single leg work delivers benefits you cannot replace. [--] FOOTBALL SPECIFIC Almost every explosive movement in a game such as sprinting kicking and jumping happens with one foot on the ground. [--] INJURY PREVENTION Single leg work exposes and corrects imbalances that drive soft tissue injuries reducing your risk across the season. [--] ENHANCED STABILITY Your core and stabilisers" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7577634402755284244) 2025-11-28T04:51Z [--] followers, 48.1K engagements "The line never lies. How footballers treat it says everything about who they are as a player. Give it with the respect it deserves. #afl #aflw #australianrulesfootball #footy #localfooty" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7577915926054489365) 2025-11-28T23:04Z [--] followers, 39.7K engagements "⚠DM XMAS for more tips⚠ Youll always hear about a few players smashing monster running sessions on Christmas Day trying to get an edge. If thats you unreal. This window is the best chance all year to close the gap on those ahead of you and pull away from those behind you. But for most players Christmas is the switch off period. And thats fine. If youre in that group just tick off the three performance pillars I mentioned. Do that and youll hold every bit of progress youve made so far and roll back into training ready to go from night one. And if you want a footy specific structure built" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7585033473157582101) 2025-12-18T03:23Z 43.5K followers, 24.3K engagements "Scaled distance targets below👇🏼 Dont get me wrong you should be training for longer than [--] mins. Ideally youre layering in speed work agility drills and skill based conditioning within the session. But when time or motivation is cooked a session like this gives you the greatest return in the shortest time. The session: 🔹10s SPRINT ➡ 10s JOG ➡ 10s WALK x [--] min 🔹2 min REST 🔹3 sets 🔴 SCALED DISTANCES 🔴 (Based on your 2km TT) 🔷2km time ➡ distance target per [--] min block 🔷10:00+ ➡ 765m 🔷9:00 to 10:00 ➡ 825m 🔷8:00 to 9:00 ➡ 915m 🔷7:30 to 8:00 ➡ 1000m 🔷7:00 to 7:30 ➡ 1065m 🔷6:30 to" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7588693761388072213) 2025-12-28T00:07Z [--] followers, 24.8K engagements "Why your upper-body gym work isnt translating to game day👇🏼 Most footballers train to look strong not to play strong. High reps. Short rest. Chasing a pump. That builds muscle not on-field impact. If you want strength that actually transfers to footy your training has to change. That means Low reps Long rest Heavy loads close to your max to build peak force Speed-focused work so your body learns to express that force fast Train force. Then train how fast you can use it. If you want your gym work to finally show up on field DM BREAKOUT and Ill show you exactly how to train like a footballer" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7590234713051139348) 2026-01-01T03:47Z 44K followers, 19.3K engagements "Slow off the mark👇🏼 Feeling sluggish in your first few steps is one of the most frustrating things on game day. You see the play unfold you know where you need to go but your body just doesnt respond fast enough. That lack of acceleration costs you big time. It makes you hesitate to take off with the footy. And it quietly chips away at confidence especially against quicker opponents. When acceleration improves everything changes. You explode away from contests. You close space on opponents faster. You back yourself to take off because you know youll win the first few metres. That burst in" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7591304335154318612) 2026-01-04T00:58Z [--] followers, 27.2K engagements "DONT MAKE THIS MISTAKE ❌ So many players do endless amounts of repetitive touch drills thinking that will stop them fumbling on game day 🤦🏼♂ This will help with your general ball handling but like any skill you need to get out of your comfort zone and test the boundaries to see results In a game the times we fumble are often when the ball comes quickly and in an unpredictable manner not a simple handball receive 🏉 The goal is to replicate this as closely as possible with these reactive touch drills ✅ Build your capabilities here and I guarantee it will lead to less fumbling in games in the" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7391383390286662929) 2024-07-14T07:02Z [--] followers, 30.4K engagements "SCALED PACE TARGETS BELOW 👇🏼 This is one of my favourite footy specific interval running sessions 🏃🏻♂ Share this one with a mate and head down to your local oval to give it a go ✅ The aim with this one is to have the biggest contrast possible between your sprint pace and your jog pace 🔴PACE TARGETS🔴 🔹2km time trial ➡ Average pace per work block (not including rest times) 🔹Above 9:00 ➡ 6:20 min/km 🔹8:00 - 9:00 ➡ 5:45 min/km 🔹7:30 - 8:00 ➡ 5:15 min/km 🔹7:00 - 7:30 ➡ 4:55 min/km 🔹6:30 - 7:00 ➡ 4:40 min/km 🔹6:00 - 6:30 ➡ 4:30 min/km 🔹Sub 6:00 ➡ 4:20 min/km Not sure what your 2km" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7415152673630227719) 2024-09-16T08:19Z [--] followers, 229.1K engagements "2nd HALF FUEL ⛽ Even with the perfect carb-load most footballers will start to feel the drop-off in the 3rd quarter as glycogen (your stored fuel) starts to run low 📉 What does that feel like Heavy legs. Slower sprints. Loss of power. Fuzzy decision making. Poor focus. ❌ AFL is one of the longest team sports on earth. Thats why mid-game top-ups arent optional theyre essential HOW MUCH DO YOU NEED 🤔 A solid rule of thumb: At half time aim for 0.5g of carbs per kg of bodyweight ⚖ For an 80kg player thats 40g of carbs So what does that actually look like [--] [--] medium banana 🍌 (27g carbs) 1" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7496760159344053512) 2025-04-24T06:18Z 45.1K followers, 220.8K engagements "No more going through the motions ❌ Too many footballers tick the box of kicking the footy over the off-season but waste their time with slow predictable kick-to-kick. No speed. No pressure. No game intensity. Minimal improvement. If you want to actually get better you need drills that challenge your kicking at game speed under fatigue and with real pressure just like you face on game day. This drill gives you maximum bang for your buck and will fast-track your kicking skills this off-season. Change how you train now and youll notice the difference the moment pre-season starts. #afl #aflw" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7571319816158514453) 2025-11-11T04:27Z [--] followers, 64.9K engagements "CONTACT IS KEY👇🏼 If your drop punts are not flying straight one of these technical errors is usually responsible [--] Missed sweet spot Striking too far on the instep pulls the ball across your body. Striking too far on the outside pushes it away from target. The centre line of the ball is the priority. [--] Incorrect ball angle If the ball is not vertical at impact it will swing or wobble in the air. The straighter the ball is at contact the more stable the flight. [--] Shin contact Making contact too high on your foot leads to a slow spinning floater. Keep a slight forward lean at impact so the" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7584305780392824084) 2025-12-16T04:20Z 44.4K followers, 29.3K engagements "Are you pushing hard enough #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7593846640390311188) 2026-01-10T21:23Z 44.7K followers, 12.9K engagements "This one is harder than it looks 👇🏼 Most footballers want more power and distance in their kick but very few actually train at the edge of their limits. It is like trying to get stronger without ever lifting heavy. If you never push the ceiling nothing moves. Kicking power works the same way. If every rep lives in your comfort zone your kick stays the same. If you want to add real distance to your kick you need to regularly expose yourself to max intent efforts. Start incorporating this drill. Attack it. Do not hold back. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7594343222495710484) 2026-01-12T05:30Z [--] followers, [----] engagements "Small tweak big results. Dont underestimate the role your wrist plays in controlling your kicking. When players miss kicks they rarely think about what happened before the ball hit the foot. Why did it come off the instep Why was it angled at impact Almost always it comes back to the ball drop. This is a pattern I see constantly in local footballers and the payoff from cleaning it up is massive. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7595065197723651349) 2026-01-14T04:12Z [--] followers, 71K engagements "Are you doing all 5👇🏼 If you want to get faster you need leg strength. If you want to be more agile you need leg strength. If you want to jump higher you need leg strength. Lower body strength underpins almost every physical quality in football. Thats why AFL clubs place a huge emphasis on it. Local footballers should too. These [--] exercises feature heavily in AFL programs and JJs High Performance systems because they transfer directly to speed power and on field performance. If you want help structuring your strength training properly and getting real results DM BREAKOUT and Ill guide you" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7597674129185099028) 2026-01-21T04:56Z 45.1K followers, 22.3K engagements "Scaled targets below 👇🏼 If you want more impact around stoppages train the way you want to move around them. Give this a go and send it to one of your midfielder mates ***SCALED TIMES & DISTANCES*** (According to your 2km TT) 🔷2km time ➡ Contest sprint time / 5min distance 🔷10:00+ ➡ [--] sec / 700m 🔷9:00 - 10:00 ➡ [--] sec / 800m 🔷8:00 - 9:00 ➡ [----] sec / 900m 🔷7:30 - 8:00 ➡ [----] sec / 1000m 🔷7:00 - 7:30 ➡ [--] sec / 1050m 🔷6:30 - 7:00 ➡ [----] sec / 1100m 🔷6:00 - 6:30 ➡ [--] sec / 1200m 🔷Sub 6:00 ➡ [----] sec / 1300m If you want more footy-specific sessions like this that actually translate" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7600276608083102996) 2026-01-28T05:15Z 45.1K followers, [----] engagements "What I recommend👇🏼 If you cancel training every time its over [--] youll lose a huge chunk of your preseason. But trying to be tough and grind through normal volume in that heat is how players get cooked and go backwards. Adjust. Dont abandon. Cut total volume by [--] to 40% More drink breaks. More shade. No heroes No conditioning blocks apart from a short speed exposure Short sharp efforts at high intensity with full recovery Watch the group. Some will need extra rest. Some can handle a bit more Get quality work in protect the players and leave the track without digging a recovery hole. That" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7600645523325914389) 2026-01-29T05:06Z 45.1K followers, 25.7K engagements "DM me the word MAXIMISE for the game-ready tips 👇🏼 Most players are just trying to get fit before round one. Thats why they still fade in games lack impact in contests and cant repeat high speed efforts when it matters. Fitness is capacity. Game-ready is repeat speed contest strength and decision-making under fatigue. Train for the game not the 2km. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7602525940408765716) 2026-02-03T06:43Z 45.1K followers, 17.1K engagements "Are your camps actually effective 👇🏼 Im a big fan of preseason camps. But a lot of local clubs get them wrong. Stop treating camps like punishment sessions and calling it bonding. Yes players should be pushed outside their comfort zone. But theres a big difference between: Challenging a group in ways that build connection and Just making things hard for the sake of it. One builds trust standards and buy-in. The other builds resentment and switched-off players. Know the difference when you plan your next camp. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7603864512135007508) 2026-02-06T21:18Z 45.1K followers, 15K engagements "THIS WILL CHANGE YOUR KICKING So many footballers struggle with having too much hang time on their kicks ❌ When an option calls for a low bullet that gets there quickly you want to have the confidence execute that kick 🏉 Thinking about this semi-circle underneath you will help to understand whats happening when your kicks are going too high And what you can do to fix it ✅ Keeping your posture leaning forward is crucial and having momentum towards your target is the best cue for this 🎯 To get the ball drop close to your body feel like youre pulling the ball back in underneath as you guide" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7451358906686737672) 2024-12-22T21:58Z 45.1K followers, 150.3K engagements "HOW TO PLAY: HALF BACK FLANK (HBF)🔥 The Half Back Flank (HBF) is a vital role in any teams defence but its so much more than just shutting down an opponent. ❌ Modern HBFs in both the AFL and local footy are key to launching attacks and driving the team forward. Key Skills of a Great HBF: ✅ ELITE KICK Accurate penetrating kicks to hit targets under pressure. ✅ SPEED Quick acceleration and top speed to break lines and defend against fast agile forwards. ✅ STRONG 1v1 ABILITY Reliable in contests whether at ground level or in the air. A top-tier HBF strikes the perfect balance between defence" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7483017505607273736) 2025-03-18T05:29Z 45.1K followers, 291.3K engagements "Maximise your output👇🏼 Footballers give this snack a go before your next preseason training and feel the difference to your energy levels and performance. Want more options like it Stay tuned #afl #aflw #australianrulesfootball #footy #localfooty" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7573930319242366229) 2025-11-18T05:18Z [--] followers, 36.9K engagements "Stop being slow this preseason👇🏼 Most local footballers think theyre training for speed but the truth is most arent even close. Speed is the ultimate weapon in modern footy its what separates good players from game changers. But you cant just rely on game fitness or a few 20m sprints at training and expect to get faster. The preseason is where genuine speed and acceleration is built. When youve got the time to focus on your mechanics explosiveness and how efficiently you move. Because once the season starts its too late to build speed youre only maintaining it. If you want to actually get" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7595445641342373141) 2026-01-15T04:48Z [--] followers, 18.8K engagements "Top [--] bang for buck areas👇🏼 A lot of senior players reach a point where theyre ready to put more work in but theyre not sure where that work should actually go. Time is limited. Energy is limited. And not all training gives the same return. You can train hard get fitter and feel like youre doing the right things yet still see very little change in your impact on game day. Thats usually not an effort issue. Its a prioritisation issue. The biggest jump in performance comes when your time is spent on the areas that translate directly to game day and having more impact not just what feels" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7596487471475510548) 2026-01-18T00:11Z [--] followers, 17.7K engagements "Grip it like the pros 👇🏼 Youll find some AFL players who use a grip outside these parameters. But just because a player like Gryan Miers is an unbelievable kick and uses a very unique technique doesnt mean that technique should be taught to amateur players. This grip is most commonly used for one reason. It provides the most consistent and controllable outcome. It doesnt mean its the perfect technique for everyone. But for the vast majority of players this is the grip you should revert to. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7596924108256890133) 2026-01-19T04:25Z [--] followers, 42K engagements "These were not fun 🤮 Most people think it wouldve been the long grinding sessions that hurt the most. They were tough but they were more of a steady grind and Im better suited to that aerobic work. Speed endurance is a different story. Thats pure pain. Jelly legs. Lactic acid taste. Light-headed. Queasy. Then just enough rest to pull yourself together and go again. If you enjoy pain give these a go if you dare. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7598679337864334613) 2026-01-23T21:57Z 45.1K followers, 144.3K engagements "Basketball isnt number 1👇🏼 Did I miss any What you play as a junior matters more than most people realise. Certain sports build the movement decision-making contact skills and athletic base that transfer directly to AFL. If you played one of these sports as a kid you were building the foundations for footy before it became your focus. #afl #localfooty #aflw #australianrulesfootball" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7599456181433683220) 2026-01-26T00:11Z 45.1K followers, 44.7K engagements "DM me the word ENGINE to improve yours👇🏼 Every footballer wants to know where their fitness is at. If yours isnt where you want it to be there is still time before the season starts to make real improvements. The next 8-10 weeks matter more than most players realise. DM or comment ENGINE and Ill show you exactly what to do. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7599883601240411412) 2026-01-27T03:50Z 45.1K followers, 19K engagements "How to fix it 👇🏼 Every footballer should be prioritising acceleration. No physical quality impacts the game more. Nothing stands out to coaches and recruiters faster either. If you want a quicker first [--] metres it comes down to one thing. Power. And how you train it. When you understand this you stop treating heavy lifts like bodybuilding and plyometrics like a warm up. You start training them with intent to actually move faster. That is when you stop just being fit and start becoming explosive. If you want to be quicker for the [----] season DM BREAKOUT and lets get to work. #afl #localfooty" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7602144145574006036) 2026-02-02T06:02Z 45.1K followers, [----] engagements "Dont be slow in [----] 👇🏼 This is actually a hybrid speed and repeat speed session. Two qualities local footy players are constantly behind in. And they are the same qualities that separate average from game breakers. But one session does not make you fast. A full program does. Lift for force. Jump for power. Sprint for speed. Accelerate. Change direction. Build the engine to repeat it. That is how you actually become explosive. If you are ready to unlock another level this season DM me the word BREAKOUT. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7602871564194942228) 2026-02-04T05:04Z 45.1K followers, 17K engagements "No cones no poles just a simple yet very effective kicking drill 👇🏼 This is one of my go to drills when working on high level kicking. When the kicker goes at genuine speed cuts hard and kicks off only a few steps nothing challenges their kicking more. Give this drill a go send it to a mate you will try it with and see for yourself. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7603241789562064148) 2026-02-05T05:01Z 45.1K followers, 18.7K engagements "Want to be better than average👇🏼 A lot of senior players train twice a week. They go hard harder than most and wonder why nothing really changes. Same player. Same output. Same influence on games. It is not effort. It is exposure. You are only ever stressed at an average level so you stay an average level player. When the right work gets layered in you start to notice changes. More strength in contests. More power in your first few steps. Less drop off late in games. You actually feel your impact shifting. That is when footy starts to feel different not just look the same season after" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7604323946627894548) 2026-02-08T03:00Z 45.1K followers, 19.1K engagements "This ruffled some feathers last time👇🏼 So many jumped straight into the comments and defend their favourite sport. Id like to see an AFL player do X Y or Z. Or If AFL players are so good why dont they move to the NBA NFL NRL or Premier League But I stand by what I said. If you scored all sports out of [--] for Speed Power Strength Endurance Agility Coordination Physicality Skill Try to name a sport that finishes higher overall than AFL. If you can think of one Id love to hear it. #afl #epl #NBA #nfl #nrl" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7604732726284913941) 2026-02-09T05:27Z 45.1K followers, 165.9K engagements "Female and junior targets below 👇🏼 A good 2km wont make you a great midfielder. But a poor one will stop you becoming one. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05 🔹D: 8:20+ 🔴Junior Boys 1517yrs 2km Times (Elite level): 🔹A+: 6:35 🔹A: 6:50 🔹B: 7:05 🔹C: 7:25 🔹D: 7:40+ #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7606882893125668116) 2026-02-15T00:30Z 45.1K followers, 43.8K engagements "2nd HALF FUEL ⛽ Even with the perfect carb-load most footballers will start to feel the drop-off in the 3rd quarter as glycogen (your stored fuel) starts to run low 📉 What does that feel like Heavy legs. Slower sprints. Loss of power. Fuzzy decision making. Poor focus. ❌ AFL is one of the longest team sports on earth. Thats why mid-game top-ups arent optional theyre essential HOW MUCH DO YOU NEED 🤔 A solid rule of thumb: At half time aim for 0.5g of carbs per kg of bodyweight ⚖ For an 80kg player thats 40g of carbs So what does that actually look like [--] [--] medium banana 🍌 (27g carbs) 1" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7496760159344053512) 2025-04-24T06:18Z 45.1K followers, 220.8K engagements "THIS WILL CHANGE YOUR KICKING So many footballers struggle with having too much hang time on their kicks ❌ When an option calls for a low bullet that gets there quickly you want to have the confidence execute that kick 🏉 Thinking about this semi-circle underneath you will help to understand whats happening when your kicks are going too high And what you can do to fix it ✅ Keeping your posture leaning forward is crucial and having momentum towards your target is the best cue for this 🎯 To get the ball drop close to your body feel like youre pulling the ball back in underneath as you guide" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7451358906686737672) 2024-12-22T21:58Z 45.1K followers, 150.3K engagements "HOW TO PLAY: HALF BACK FLANK (HBF)🔥 The Half Back Flank (HBF) is a vital role in any teams defence but its so much more than just shutting down an opponent. ❌ Modern HBFs in both the AFL and local footy are key to launching attacks and driving the team forward. Key Skills of a Great HBF: ✅ ELITE KICK Accurate penetrating kicks to hit targets under pressure. ✅ SPEED Quick acceleration and top speed to break lines and defend against fast agile forwards. ✅ STRONG 1v1 ABILITY Reliable in contests whether at ground level or in the air. A top-tier HBF strikes the perfect balance between defence" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7483017505607273736) 2025-03-18T05:29Z 45.1K followers, 291.3K engagements "Simple yet unbelievably effective👇🏼 Too many players accept tackles without realising it. They brace for contact absorb it and go to ground then tell themselves theyre just not strong enough. Thats rarely the truth. Put the same player into a drill that demands intent and suddenly they look like a different athlete. Stronger. Harder to move. More violent in the collision. That aggression was always there. It just hasnt been trained. You cant spend an entire preseason avoiding genuinely breaking tackles and expect to flick a switch on game day and start playing like Dusty. Strength in" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7607372706484325652) 2026-02-16T08:11Z 45.1K followers, 14.9K engagements "Female and junior targets below 👇🏼 A good 2km wont make you a great midfielder. But a poor one will stop you becoming one. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05 🔹D: 8:20+ 🔴Junior Boys 1517yrs 2km Times (Elite level): 🔹A+: 6:35 🔹A: 6:50 🔹B: 7:05 🔹C: 7:25 🔹D: 7:40+ #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7606882893125668116) 2026-02-15T00:30Z 45.1K followers, 43.8K engagements "Assess your score below👇🏼 What tests repeat speed That footy-specific stop-start gut running from contest to contest The Yo-Yo test comes close but it doesnt quite nail it. Enter the JJs Red Zone Test. See how long you can survive in the red zone. 🔹 TEST PROTOCOL 🔹 SETUP [--] m shuttle for males [--] m for females Must touch the cone at the end point PROTOCOL Start one sprint every [--] seconds The [--] second interval never changes TARGET TIME Rep [--] must be completed in [--] seconds or faster The target time decreases by [--] second each rep Continue until the target reaches [--] seconds Once at 14" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7605836122966560020) 2026-02-12T04:48Z 45.1K followers, 28.4K engagements "But also dont forget👇🏼 [--] Juniors or inexperienced lifters: Early on the priority is learning movement building coordination and developing tissue tolerance before chasing heavy loads. [--] Some plyometrics like pogos and hops work best in higher rep ranges (often [----] contacts) because the goal is elastic stiffness and rhythm not max power. [--] Strength is load-specific. To get stronger for contests and accelerations athletes eventually need exposure to heavier loading once technique and capacity allow. [--] Fatigue matters. The best rep range is not just the one that provides the greatest" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7605461659393527060) 2026-02-11T04:35Z 45.1K followers, 12.4K engagements "This ruffled some feathers last time👇🏼 So many jumped straight into the comments and defend their favourite sport. Id like to see an AFL player do X Y or Z. Or If AFL players are so good why dont they move to the NBA NFL NRL or Premier League But I stand by what I said. If you scored all sports out of [--] for Speed Power Strength Endurance Agility Coordination Physicality Skill Try to name a sport that finishes higher overall than AFL. If you can think of one Id love to hear it. #afl #epl #NBA #nfl #nrl" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7604732726284913941) 2026-02-09T05:27Z 45.1K followers, 165.9K engagements "Want to be better than average👇🏼 A lot of senior players train twice a week. They go hard harder than most and wonder why nothing really changes. Same player. Same output. Same influence on games. It is not effort. It is exposure. You are only ever stressed at an average level so you stay an average level player. When the right work gets layered in you start to notice changes. More strength in contests. More power in your first few steps. Less drop off late in games. You actually feel your impact shifting. That is when footy starts to feel different not just look the same season after" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7604323946627894548) 2026-02-08T03:00Z 45.1K followers, 19.1K engagements "Are your camps actually effective 👇🏼 Im a big fan of preseason camps. But a lot of local clubs get them wrong. Stop treating camps like punishment sessions and calling it bonding. Yes players should be pushed outside their comfort zone. But theres a big difference between: Challenging a group in ways that build connection and Just making things hard for the sake of it. One builds trust standards and buy-in. The other builds resentment and switched-off players. Know the difference when you plan your next camp. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7603864512135007508) 2026-02-06T21:18Z 45.1K followers, 15K engagements "No cones no poles just a simple yet very effective kicking drill 👇🏼 This is one of my go to drills when working on high level kicking. When the kicker goes at genuine speed cuts hard and kicks off only a few steps nothing challenges their kicking more. Give this drill a go send it to a mate you will try it with and see for yourself. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7603241789562064148) 2026-02-05T05:01Z 45.1K followers, 18.7K engagements "Dont be slow in [----] 👇🏼 This is actually a hybrid speed and repeat speed session. Two qualities local footy players are constantly behind in. And they are the same qualities that separate average from game breakers. But one session does not make you fast. A full program does. Lift for force. Jump for power. Sprint for speed. Accelerate. Change direction. Build the engine to repeat it. That is how you actually become explosive. If you are ready to unlock another level this season DM me the word BREAKOUT. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7602871564194942228) 2026-02-04T05:04Z 45.1K followers, 17K engagements "DM me the word MAXIMISE for the game-ready tips 👇🏼 Most players are just trying to get fit before round one. Thats why they still fade in games lack impact in contests and cant repeat high speed efforts when it matters. Fitness is capacity. Game-ready is repeat speed contest strength and decision-making under fatigue. Train for the game not the 2km. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7602525940408765716) 2026-02-03T06:43Z 45.1K followers, 17.1K engagements "How to fix it 👇🏼 Every footballer should be prioritising acceleration. No physical quality impacts the game more. Nothing stands out to coaches and recruiters faster either. If you want a quicker first [--] metres it comes down to one thing. Power. And how you train it. When you understand this you stop treating heavy lifts like bodybuilding and plyometrics like a warm up. You start training them with intent to actually move faster. That is when you stop just being fit and start becoming explosive. If you want to be quicker for the [----] season DM BREAKOUT and lets get to work. #afl #localfooty" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7602144145574006036) 2026-02-02T06:02Z 45.1K followers, [----] engagements "What I recommend👇🏼 If you cancel training every time its over [--] youll lose a huge chunk of your preseason. But trying to be tough and grind through normal volume in that heat is how players get cooked and go backwards. Adjust. Dont abandon. Cut total volume by [--] to 40% More drink breaks. More shade. No heroes No conditioning blocks apart from a short speed exposure Short sharp efforts at high intensity with full recovery Watch the group. Some will need extra rest. Some can handle a bit more Get quality work in protect the players and leave the track without digging a recovery hole. That" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7600645523325914389) 2026-01-29T05:06Z 45.1K followers, 25.7K engagements "Scaled targets below 👇🏼 If you want more impact around stoppages train the way you want to move around them. Give this a go and send it to one of your midfielder mates ***SCALED TIMES & DISTANCES*** (According to your 2km TT) 🔷2km time ➡ Contest sprint time / 5min distance 🔷10:00+ ➡ [--] sec / 700m 🔷9:00 - 10:00 ➡ [--] sec / 800m 🔷8:00 - 9:00 ➡ [----] sec / 900m 🔷7:30 - 8:00 ➡ [----] sec / 1000m 🔷7:00 - 7:30 ➡ [--] sec / 1050m 🔷6:30 - 7:00 ➡ [----] sec / 1100m 🔷6:00 - 6:30 ➡ [--] sec / 1200m 🔷Sub 6:00 ➡ [----] sec / 1300m If you want more footy-specific sessions like this that actually translate" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7600276608083102996) 2026-01-28T05:15Z 45.1K followers, [----] engagements "DM me the word ENGINE to improve yours👇🏼 Every footballer wants to know where their fitness is at. If yours isnt where you want it to be there is still time before the season starts to make real improvements. The next 8-10 weeks matter more than most players realise. DM or comment ENGINE and Ill show you exactly what to do. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7599883601240411412) 2026-01-27T03:50Z 45.1K followers, 19K engagements "Basketball isnt number 1👇🏼 Did I miss any What you play as a junior matters more than most people realise. Certain sports build the movement decision-making contact skills and athletic base that transfer directly to AFL. If you played one of these sports as a kid you were building the foundations for footy before it became your focus. #afl #localfooty #aflw #australianrulesfootball" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7599456181433683220) 2026-01-26T00:11Z 45.1K followers, 44.7K engagements "These were not fun 🤮 Most people think it wouldve been the long grinding sessions that hurt the most. They were tough but they were more of a steady grind and Im better suited to that aerobic work. Speed endurance is a different story. Thats pure pain. Jelly legs. Lactic acid taste. Light-headed. Queasy. Then just enough rest to pull yourself together and go again. If you enjoy pain give these a go if you dare. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7598679337864334613) 2026-01-23T21:57Z 45.1K followers, 144.3K engagements "Heres why 👇🏼 Running like the first player improves your ability to get to more contests and recover faster between high-intensity efforts. Running like the second player helps you back up your speed when fatigue hits not just show it once. Running like the third player develops true max speed and acceleration. And this is the part most players miss. Just doing 20m runs does not automatically mean you are training speed. The rest you take between efforts is what determines the outcome. #afl #localfooty #aflw #australianrulesfootball #footy" [TikTok Link](https://www.tiktok.com/@jjshighperformance/video/7598029280303435028) 2026-01-22T03:54Z 45.1K followers, 40K engagements Limited data mode. Full metrics available with subscription: lunarcrush.com/pricing
@jjshighperformance JJ’s High Performance
JJ’s High Performance posts on TikTok about if you, speed, level, build the most. They currently have [------] followers and [---] posts still getting attention that total [------] engagements in the last [--] hours.
Engagements: [------] #
- [--] Week [-------] +325%
- [--] Month [-------] +347%
- [--] Months [---------] -52%
- [--] Year [---------] +117%
Mentions: [--] #
- [--] Week [--] no change
- [--] Month [--] +138%
- [--] Months [--] +43%
- [--] Year [--] +114%
Followers: [------] #
- [--] Week [------] +0.89%
- [--] Month [------] +2.50%
- [--] Months [------] +20%
- [--] Year [------] +132%
CreatorRank: [-------] #
Social Influence
Social topic influence if you, speed #2005, level #2065, build #4370, realise #147, this is, more than, how to, fitness, just a
Top accounts mentioned or mentioned by @40
Top Social Posts
Top posts by engagements in the last [--] hours
"💪🏼STRONGER IN THE CONTEST💪🏼 Does your core work consist of exercises like crunches bicycles and sit ups Try some of these instead Most players just think of their rectus abdominis (your six pack) when they think of getting a strong core. Your core runs a lot deeper than this and is made up of a range of stabilizing muscles that play huge roles in AFL footy 🏉 To develop these and get stronger in the contest you need to be get more dynamic and functional with your exercises and do them consistently ⚠ Follow for more AFL specific tips like this ✅ #afl #aflstrength #localfooty #footytiktok"
TikTok Link 2024-05-06T21:35Z [---] followers, 24.3K engagements
"GIVE THIS A GO 👇🏼 Just because you want to put on size doesnt mean you have to train like a bodybuilder ❌ Start to incorporate workouts that are much more specific to football and feel the difference 📈 Try this 👇🏼 [--] Landmine S/arm Push Press - [--] x [--] e.s [--] A. Barbell Floor Press - [--] x 5/4/3/3 [--] B. Lying Medicine Ball Throw - [--] x [--] [--] S/arm Cable Pull Down - [--] x [--] e.s [--] S/arm Half-Kneeling Shoulder Press - [--] x [--] e.s [--] TRX Weighted Inverted Row - [--] x [--] [--] Torsonator Rotations with Twist- [--] x [--] e.s *e.s = Each Side Want more AFL workouts like this Follow us on Instagram too Plenty more content"
TikTok Link 2024-05-08T19:58Z 17.2K followers, 21.5K engagements
"AFL REPEAT SPEED💥 AFL footy is all about having the ability to burst with speed and then back it up again and again. 🏃🏻♂ To improve your game you need to be putting work into this area 🫵🏼 ⚠Here's the session:⚠ 🔹30m SPRINT 🔹Repeat on the [--] seconds x [--] 🔹90 secs rest between blocks 🔹3 blocks total Your sprints should take you 5-6 seconds meaning you'll have 14-15 secs rest before you go again. The aim here is to keep your take off speed as quick as possible especially as the fatigue builds 🥵 Also to decelerate as fast as you can when you get to the 30m 🛑 Save this and give it a go ✅"
TikTok Link 2024-05-11T05:17Z 39.9K followers, 16K engagements
"QUICKER OFF THE MARK The ability to accelerate with speed and jump high are massive weapons in footy 🏉 Strength combinations like this one are very effective and often underrated 🤷🏻♂ THE EXERCISE 🔹1A. Barbell step up and knee drive ➡ x [--] reps each side. 🔹1B. Step up jumps. ➡ x [--] reps each side. 🔹Rest for [--] mins then repeat for [--] sets total Remember the focus is to lift as heavy as possible for the step up then attack the jumps with as much explosiveness and power as you can 💥 Save this one and give it a go in your next strength session ✅ #localfooty #afl #aflstrength #aflfooty"
TikTok Link 2024-05-13T05:50Z 36.8K followers, 11K engagements
"DON'T ARGUE ✋🏼 There arent many better feelings in footy than a well executed fend off 💥 Practicing at training is grrat but you need to also develop the physical attributes required to execute it when it counts Implement these exercises into your strength workouts and feel the difference it can make to your upper body power and aggression towards oncoming tacklers 😤 Follow for more AFL specific tips like this ✅ #aflstrength #afl #localfooty #fendoff #dontargue #footytiktok #kicking #footyedits #afltiktok #afldrills #australianrulesfootball"
TikTok Link 2024-05-15T07:26Z 18.9K followers, 15.5K engagements
"LEVEL UP YOUR RECOVERY👇🏼 The goal of a flush run is to finish the session feeling much better than you started ✅ It should be performed two days after a game and is all about promoting blood flow to assist in removing metabolic waste products that have built up from the intense demands of a game 🥵 Whilst also restoring range of motion through stretching and mobility 🧘🏻♂ The speed of these short repeat efforts will look a bit different for everyone but a good gauge is feeling like you could chat to someone running next to you as you go. This is not a conditioning session ❌ Try this and I"
TikTok Link 2024-05-27T06:06Z 32.3K followers, 34.7K engagements
"WHERE DO YOU SIT Aftwr working with 100s of local footballers this is my take on local footy benchmarks for the 2km time trial 🏃🏻♂ #afl #footytiktok #afltiktok #localfooty #aflfooty #australianrulesfootball #2km #timetrial"
TikTok Link 2024-06-05T06:46Z 18.8K followers, 16.4K engagements
"TACKLE STRENGTH 😤 The ability to lay strong tackles is a huge weapon to have ✅ Practicing tackling is obviously a great way to improve but certain exercises in the gym will help to build the strength of your tackles 💪🏼 The following exercises all closely replicate the movement pattern of a tackle. Here are the sets and reps I'd recommend at each to begin with along with some cues to think about 🤓 1TORSONATOR ROTATIONS - [--] x [--] reps (e.s) - focus on speed on the way up and keep a slight bend in knees. 2SWISS BALL RUSSIAN TWIST - [--] x [--] reps (e.s) - keep hips high drive feet into floor and"
TikTok Link 2024-06-20T06:39Z 20.4K followers, 32.6K engagements
"ARE YOU PUTTING IN THE WORK🎯 If you want to make the most of your chances in front of goal you need to put the time into it Some weeks will be less some will be more but aim for an average of at least [--] shots per week 🏉 The breakdown of how you use those [--] shots is very individual. For example key forwards are much more likely to face set shots than the average and small forwards are much more likely to face snaps than the average 🤓 There may also be some parts of your goal kicking that need more attention on any given week 📆 So put the time into where youll get the highest return for"
TikTok Link 2024-07-11T22:19Z 15.1K followers, 39.5K engagements
"UNLOCK YOUR SPEED 💥 Priming sessions are becoming huge in sports all over the world including in the AFL If you want to take your performance to a new level I highly recommend you jump on the trend 🫵🏼 Why Because studies have shown that priming sessions performed 12-36 hours before a game can improve your explosiveness and power output on game day 💥 This is due to something called delayed potentiation. What happens is the nature of the Priming session stimulates your neuromuscular system which then increases the force output of your muscles in the [--] hours after your session 🤯 This is a"
TikTok Link 2024-07-24T08:14Z 38.5K followers, 24.5K engagements
"MY LITTLE BROTHER It was an absolute pleasure watching you mate. You did it the hard way and your family couldnt be more proud of you. These stats are pretty impressive: 🔹 [---] games 🔹 [--] seasons 🔹 [--] premierships [----] [----] [----] 🔹 All Australian [----] 🔹 All Australian nominee [----] [----] 🔹 Best and Fairest [----] 🔹 AFLPA most courageous player [----] 🔹 Co-Captain 2022-23 Enjoy a well earned retirement mate ❤ #afl #australianrulesfootball #afltiktok #footy #footyedit #footytiktok #retirement #richmondfc"
TikTok Link 2024-08-20T09:27Z 35K followers, 246.1K engagements
"TAKE MORE CONTESTED MARKS 🙌🏼🏉 For any footballer to have the best chance of taking a contested mark you need to get into a position where you can run and jump at the ball Understanding how to get into this position most effectively will completely transform your capabilities in the air ✈ This drill is the perfect way to improve: [--] How quickly you read the flight of the ball ✅ - very underrated The earlier you can read where the ball will land the more time you have to get into the best position. [--] Your ability to get width from the contest ✅ - this allows you to generate forward momentum"
TikTok Link 2024-08-21T07:16Z 40.1K followers, 34.2K engagements
"DO YOU STRUGGLE WITH NERVES 😰 Nerves are a part of footy that almost every player will experience But if your nerves can tend to spiral out of control especially before big games and significantly impact your performance youre most likely experiencing performance anxiety 😓 I personally struggled with this especially early in my career but with the help of a sport psychologist this is what I found most effective [--] TELL YOURSELF ITS NORMAL ✅ Probably around half of the players running out on the field wouldve experienced performance anxiety. It may feel like youre the only one but reminding"
TikTok Link 2024-08-23T07:08Z 35.2K followers, 41.5K engagements
"HOW TO BECOME EXPLOSIVE 💥 Theres not many players that dont want to get faster 🏃🏻♂ Despite this not many players know how to develop their speed and acceleration. They often fall back into ineffective or even detrimental training methods that theyve always done ❌ If youre ready to make genuine progress make sure youre ticking these [--] boxes: [--] HEAVY STRENGTH TRAINING 🏋🏻♀ - Compound lifts ✅ - Low reps (between 2-6) ✅ - Plenty of rest (3 mins +) ✅ - 2-3 times per week ✅ [--] PLYOMETRICS & EXPLOSIVE STRENGTH 💥 - Focus on maximum speed not weight ✅ - Low reps (between 2-4) ✅ - Plenty of rest (3"
TikTok Link 2024-09-19T07:29Z 30.9K followers, 65.2K engagements
"WANT TO BECOME MORE AGILE ⚡ Agility is such a weapon for footballers particularly for those who spend a lot of time at stoppages You wont all of a sudden get better by only running in straight lines ❌ Drills like that are great because its reactive nature makes it much more specific to football ✅ Aim to go as fast as possible and keep your speed under fatigue 🥵 FOCUS AREAS 👇🏼 [--] Weight on toes ready to react quickly ✅ [--] Short feet Keep your feet underneath you ✅ [--] Maintain the above when under fatigue with heavy legs ✅ Follow for more AFL drills like this ✅ #afltiktok #footytiktok"
TikTok Link 2024-09-22T08:26Z 37.5K followers, 25.3K engagements
"ARE YOU GETTING THESE RIGHT 🤔 So many players want to build their strength and power in the off-season ✅ They go to the gym they out the work in but they put it into the wrong areas 🤦🏼♂ Heres some tips to keep your strength training on track 👇🏼 [--] USE FREE WEIGHTS WHERE POSSIBLE Theres a time and place for machines but the majority of your work should be done with barbells and dumbbells ✅ [--] DO FULL BODY OR UPPER/LOWER WORKOUTS This is the best way to get work into all muscle groups throughout the week and allow for recovery between sessions ✅ [--] INCLUDE LOW REPS Make sure you have some"
TikTok Link 2024-09-23T07:36Z 18.7K followers, 35.3K engagements
"DO YOUR SPEED SESSIONS LOOK LIKE THIS If youre genuine about getting quicker you need to train it 💥 Running repeat 300s isnt going to improve your top speed or your acceleration 🤦🏼♂ You need to get specific with your training and incorporate sessions just like this ✅ 🔴THE SESSION🔴 🔹Set distance with [--] sec maximum intensity sprint. ***BLOCK [--] 🔹 [--] sec sprint to get to cone 🔹 [--] sec walk back recover 🔹 x [--] sprints (only one block) ***BLOCK [--] 🔹 [--] sec sprint to get to cone 🔹 [--] sec stationary rest 🔹 x [--] sprints per set 🔹 [--] sets total 🔹 [--] min rest between sets Push the limits and try"
TikTok Link 2024-09-30T09:18Z 18.9K followers, 58.2K engagements
"ARE YOU UNDER Generally taller players wont test as quickly as midfielders 🏃🏻♂ If youre above or around the 190cm mark use these figures as a guide to see where your 2km time trial is at 📏 Yes there will be some gun key position players and ruckman that are outside those times As mentioned these numbers are just a guide but if you cant meet these levels something will have to give on game day. Generally its the defensive side of your game ❌ A good 2km Time Trial doesnt guarantee youll be a great player by any means. Its simply a test to assess your aerobic capacity 🥵 So remember as"
TikTok Link 2024-10-17T07:46Z 19.3K followers, 153.2K engagements
"SCALED DISTANCE TARGETS BELOW 👇🏼 Footballers when youre short on time aerobic running like this will give you the most bang for your buck ✅ Dont attempt to squeeze in a high speed session youll only reduce the quality and increase your risk of injury ❌ This one will give you a great blow up in [--] mins and roughly 4.5km 💥 🔴SCALED TIMES & DISTANCES🔴 (According to your 2km TT) 🔷2km time ➡ Distance per round. 🔷9:00+ ➡ 560m 🔷8:00 - 9:00 ➡ 620m 🔷7:30 - 8:00 ➡ 670m 🔷7:00 - 7:30 ➡ 710m 🔷6:30 - 7:00 ➡ 750m 🔷6:00 - 6:30 ➡ 790m 🔷Sub 6:00 ➡ 830m 🔴THE SESSION🔴 🔹 [--] min warm up - Jog lap -"
TikTok Link 2024-10-20T08:10Z 18.5K followers, 62K engagements
"NAIL YOUR TRAJECTORY🏌♂🎯 So many footballers practice the same kicks over and over ❌ AFL footy demands a wide variety of kicks The only way to improve in all of them is to practice them ✅ This drill will put your kick under pressure and force you to adjust the trajectory of your kick quickly just as you would in a game Its also great for improving your general ball control in the air as theres more to think about than simply hitting the target 🧐 Share this with a mate and give it a go 🏉 Dont have a partner Practice against a net instead 🎯 Do you want more kicking drills like this The"
TikTok Link 2024-11-01T07:28Z 15.2K followers, 22.4K engagements
"You MUST do these 👇🏼 Footballers you need to include plyometrics in your training if you want to improve your on-field performance ✅ The benefits to your power development and speed are huge 📈 The best part is they require little to no equipment and they dont take long at all to perform Remember less is more with any power based exercise ⚠ The aim with plyometrics is maximum intensity for every rep. So keep reps low rest high and attack every jump with as much force as possible 💥 Do you want to unlock your power and speed for the [----] season 🤔 DM the word READY and Ill provide everything"
TikTok Link 2024-11-06T07:05Z 18.7K followers, 77.7K engagements
"SCALED TARGETS BELOW👇🏼 The main priority for club preseason sessions should be to get as much conditioning as possible with the footies 🏉 In saying that a short top up session just like this is the ideal way to get some specific work in without taking up too much time ✅ Try this by yourself or with the whole team at your next club training night ⚠THE SESSION⚠ 🔹20m shuttle sprint (40m total) ➡ [--] sec rest x5 🔹2 min run for distance 🔹2 min rest Repeat (from the start) ⚠SCALED TIMES & DISTANCES*⚠ (According to your 2km TT) 🔷2km time ➡ Time per 20m shuttle / [--] min distance 🔷9:00+ ➡ [--] sec"
TikTok Link 2024-11-29T20:19Z 35.2K followers, 44K engagements
"WHAT DID I MISS 🤔 Football can get confusing with so much advice from people around youespecially on social media and online. 🤦🏼♂ Lets break down the topics mentioned: 🔴 OVERRATED 🔴 [--] Long continuous running to build a base ❌ Footballers dont need to run 5-10km in zone [--] to build their base. You can just as effectively improve a players aerobic capacity with short interval running which is much more relevant to football. [--] Ab exercises like crunches and bicycles to build core strength ❌ Theres nothing inherently wrong with these exercises but they wont help much with your ability to"
TikTok Link 2025-01-03T07:10Z 17.8K followers, 20.4K engagements
"STOP GUESSING YOUR REPS ❌ The reps you hit for each exercise are more important than most players realise Feeling a better pump or more soreness the next day isnt always a good sign 🤔 Heres a guide for footballers with some decent lifting experience: [--] HEAVY COMPOUND LIFTS 2-6 reps ✅ * Examples: Box squats trap bar deadlifts bench press * These are your main lifts performed early in the session. * Focus on increasing maximal strengthaim for 85%+ of your max. * These exercises are fatiguing so keep reps low to minimize overall fatigue. [--] POWER EXERCISES & PLYOMETRICS 2-6 reps ✅ * Examples:"
TikTok Link 2025-01-13T07:56Z 18.3K followers, 12.9K engagements
"CAN YOU HIT [--] REPS 🤔 Footballers heres a challenge that will push youno matter what your current 2km is 🔥 This is a great way to test your aerobic capacity dial in your pacing for the 2km and if you enjoy a bit of suffering even have some fun. 😅 THE CHALLENGE 👇🏼 🔹 Divide your 2km time by [--] Example: 6:30 [--] = 1:37.5 🔹 Run as many 500m reps as possible in that time or under with only [--] seconds rest between. 🔹 As soon as you go over your target time youre out ❌ If you can complete [--] reps or more youre in a great spot to smash your 2km next time. ✅ Want more AFL-specific running sessions"
TikTok Link 2025-02-21T06:29Z 40.1K followers, 65.4K engagements
"ADD THIS WEAPON 🎯 Kicking with your shoulders square to your target is the most accurate way to kick 🏉 But sometimes youre forced to kick around your body and other times it can be used as a weapon of deception 💀 Add this kick to your arsenal this season 🎯 🔑 Plant foot = everything This drives the whole movement Point it towards your target to open your hips. Your kicking leg will naturally follow ✅ 💡 Ball angle matters Match the drop to your legs [--] path ✅ Too upright Youll slice it and sky the ball. Too shallow Youll scrub it low ❌ Nail the setup. Then simply put the work inover and"
TikTok Link 2025-02-28T05:12Z 20.4K followers, 31.1K engagements
"BUILD YOUR MATCH FITNESS🏃🏻♂🔥 If you have a weekend without a practice game between now and Round One dont just rest ❌ Instead replace it with a game-like running session to keep building your conditioning for Round One ✅ Heres a great example: 🔹5s SPRINT ➡ 5s REST x [--] 🔹40s REST 🔹10s SPRINT ➡ 10s JOG ➡ 10s WALK x [--] min 🔹3 min REST 🔹REPEAT x [--] blocks total 🔴 SCALED TIMES & DISTANCES 🔴 (Based on your 2km TT) 🔷2km time ➡ 5s SPRINT distance / 4-min block distance 🔷10:00+ ➡ 17.5m / 610m 🔷9:00 - 10:00 ➡ 18.5m / 660m 🔷8:00 - 9:00 ➡ 20m / 730m 🔷7:30 - 8:00 ➡ 21m / 800m 🔷7:00 - 7:30 ➡"
TikTok Link 2025-03-06T06:43Z 34.3K followers, 114.9K engagements
"AFL APPROACH 🤝 LOCAL FOOTY Local footy is evolving and my goal is to fast-track that change By bringing AFL training methods and adapting them for local footy ✅ If youre serious about unlocking your potential this is for you 🫵🏼 Youve probably seen the results players achieved through our Preseason Programs 📈 Well this ones even better our best and most comprehensive program yet BY FAR DM me the word BREAKOUT and Ill show you how to take your game to heights you didnt think possible 👊🏼 Or send this to someone whos ready to level up 📩 #afltiktok #afl #localfooty #australianrulesfootball"
TikTok Link 2025-03-11T07:23Z 35.1K followers, 100.2K engagements
"DONT SKIP THIS 👇🏼 Give yourself the best chance to perform by adding this routine to your game day preparations 🏉 It only takes about [--] mins all up but will go a long way towards reducing injury and getting your body ready for the demands to come 👊🏼 THE ROUTINE 🔹Walk a lap bouncing a ball. 🔹Lumbar Rotations (double leg) x [--] (5 each way) 🔹Lumbar Rotations (single leg) x [--] (2 each way with [--] sec hold) 🔹Back Extensions x [--] 🔹Scorpion Stretch x [--] (each side) 🔹Inchworms x [--] 🔹Worlds Greatest Stretch x [--] (each side) 🔹Single Leg Glute Bridge [--] x [--] (each leg) 🔹Leg Swings x 8"
TikTok Link 2025-03-28T05:06Z 27.8K followers, 87K engagements
"HOW TO PLAY: HFF 🔥 So many footballers get lost at Half Forward Its a very tough role to play but can be very rewarding both individually and for the team if played correctly 📈 No matter how smart or talented you are theres one non-negotiable for any player in this role a massive work rate 🏃🏻♂ Send this to your Half Forward teammates and comment which position youd like to see next ✅ #afltiktok #afl #localfooty #australianrulesfootball #aflw #localfootball"
TikTok Link 2025-03-31T05:08Z 27.9K followers, 85.3K engagements
"HOW TO PLAY: SMALL FORWARD 🔥 This role has a very unique skill set 🏉 Yes you need two be able to finish in front of goals but its so much more than that Youll be coming up against some elite small defenders purely out there to make your job hard🤕 So you need to be crafty agile and lightening quick ⚡ Plus your teams defence starts with YOU 🫵🏼 Send this to your small forward teammates and comment which position youd like to see next ✅ #afltiktok #afl #localfooty #australianrulesfootball #aflw #footy #localfootball"
TikTok Link 2025-04-21T06:47Z 30.9K followers, 86K engagements
"LEVEL UP YOUR RECOVERY 👇🏼 The goal of a flush run To walk away feeling better than when you started ✅ Done [--] days post-game this isnt about conditioningits about moving just enough to get the blood flowing helping clear out metabolic waste from the intense demands of footy 🥵 Youre also sending fresh blood and nutrients to those battered muscles speeding up healing and reducing soreness 💪🏼 Whilst also restoring range of motion to muscles that are often tight and stiff early in the week 🧘 The pace Think conversational. You should feel like you could comfortably chat to someone running"
TikTok Link 2025-04-27T06:49Z 32.3K followers, 108.9K engagements
"MAXIMISE THE INTERCHANGE 🏃🏻♂💨 If you play a high-running role mid wing half-forward or half-back using the bench for [--] minute bursts can massively boost your performance ✅ After just [--] minutes on the ground your high-speed efforts start to drop and theyll keep dropping until you rest 🥵 AFL clubs know this. Thats why they work the rotation cap to the max if there was no limit youd see even more 📈 Aim to hit the bench around the 10-minute mark. Quick recharge. Then get back out there with the juice to hit high speed again and impact the game 💥 So what does your team need to make this"
TikTok Link 2025-05-02T05:06Z 32.2K followers, 66.7K engagements
"🚀 or 🐌 STRENGTH One of the biggest keys to improving speed is strength training But have you ever seen a bodybuilder sprint Its not quick. How you strength train matters A LOT more than most players think 💪🏼 Here are [--] key differences between athletes who get faster from lifting and those who just get sore and slow: ⚡ [--] sessions/week with recovery in mind ❌ [--] sessions chasing volume and fatigue ⚡ Big compound lifts that carry over to sprinting jumping & change of direction ❌ Isolation movements with no real impact on performance ⚡ Long rest periods (2-3+ min) to lift with real intent ❌"
TikTok Link 2025-05-14T08:20Z 32.3K followers, 29.8K engagements
"HYDRATION FOR PERFORMANCE 💦 Footballers chugging a litre of water in the warm-up isnt going to cut it ❌ Too many players finish games far more dehydrated than they realise 🥵 They were running around with a lower blood volume blood thats thicker and harder for the heart to pump around the body 🩸 In this state fatigue sets in much faster. Your speed and endurance take a hit your decision making and reaction time slow down and the risk of cramping or injury climbs sharply 🤕. It doesnt just feel harder it is harder for both your body and your brain 🧠 One of the simplest and most effective"
TikTok Link 2025-05-16T06:41Z 32.3K followers, 29.8K engagements
"FREE EXAMPLE SESSION BELOW 👇🏼 Feeling like youve lost a yard this season 🐌 If youre not doing regular speed exposure sessions thats probably why 📉 Speed is a use it or lose it quality. If you want to stay sharp and keep your pace as a weapon all season long add a session like this to your 2nd club training of the week 🏃🏻♂ 🧠 Remember: When it comes to speed less is more. Its all about maximum intensity and low volume not the other way around ❌ THE SESSION 🔹 [--] x Flying 20m Sprints Build-up for 30m then hit max speed over the final 20m 🔹 Walk-back recovery minimum [--] sec 🔹 [--] x 40m"
TikTok Link 2025-05-21T05:41Z 33.5K followers, 39.1K engagements
"FEMALE TARGETS BELOW 👇🏼 NOTE I generally recommend players test a [--] rep max instead of [--] rep max for safety reasons. If this is you simply divide your 3RM by [----] to give you a rough 1RM 🤓 When it comes to testing upper body strength for footballers the old school bench press is king 👑 Rather than aimlessly trying to increase what you can lift start focusing on your power to weight ratio to set goals that actually translate to athletic performance ✅ 🔹FEMALE TARGETS🔹 Elite: [---] x BW Advanced: [---] x BW Intermediate: [----] x BW Beginner: [---] x BW #afltiktok #afl #localfooty"
TikTok Link 2025-06-04T05:16Z 33.8K followers, 41.8K engagements
"SIMPLE YET EFFECTIVE 🎯 This goal-kicking tip has been around forever and its so basic it often gets overlooked 👀 Too many players aim in the general direction of the goals instead of locking onto a specific target ❌ 🎯 Narrow your focus. Find the smallest target you can a spectator tree bin or even a teammate on the goal line and aim to kick directly over their head 🧠👟 Aim small miss small. #afltiktok #afltiktoks #afl #localfooty #australianrulesfootball #aflw #footy"
TikTok Link 2025-06-09T08:41Z 33.8K followers, 39.8K engagements
"THIS TIME IS GOLD If you spent just [--] minutes before every training session deliberately working on your kicking 🏉 youd see massive improvement over the course of a season. 📈 Almost every player has this window But almost no one uses it. 🤦🏼♂ If youre serious about getting better start building a pre-training kicking routine like this one ✅ The gains wont be instant but they will add up. Small investment. Big return. 💥 #afltiktok #afltiktoks #afl #localfooty #australianrulesfootball #aflw #footy"
TikTok Link 2025-06-16T08:52Z 34.9K followers, 106.5K engagements
"INJURED USELESS 🚨 Footballers getting injured doesnt mean hitting pause on your entire game 🎮 It just means shifting your focus 🧠💪 This is your chance to: 💪🏼 Strengthen weak links 🏉 Improve your touch + footy IQ 🧠 Train your mindset under adversity 🚴♂ Develop your engine in new ways 🥦 Dial in your recovery sleep and nutrition 🛠 Build habits thatll serve you long after youre healed Also research shows that training your uninjured limb doesnt just keep you fit it actually speeds up healing and helps preserve muscle on your injured side 📈 That means less strength lost a smoother"
TikTok Link 2025-07-07T05:11Z 35.2K followers, 18.3K engagements
"SOME CHEAPER ALTERNATIVES 👇🏼 Footballers if you want a breakout off-season you need the right tools. These four are the non-negotiables: [--] GPS Watch Make sure it tracks distance pace max speed and heart rate. Essential for your running. 💰 Cheaper alternative: Measure out your local footy oval and use it to hit pacing and distance targets. [--] A Good Footy Sounds obvious but plenty of players still train with the wrong ball. Make sure its the right size leather and brand you play with (Sherrin Burley etc.) and in good condition. 💰 Cheaper alternative: Sherrin Replica Training Balls: not the"
TikTok Link 2025-09-08T05:28Z 40.4K followers, 43.7K engagements
"Heres why 👇🏼 Running like the first player improves your ability to get to more contests and recover faster between high-intensity efforts. Running like the second player helps you back up your speed when fatigue hits not just show it once. Running like the third player develops true max speed and acceleration. And this is the part most players miss. Just doing 20m runs does not automatically mean you are training speed. The rest you take between efforts is what determines the outcome. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-22T03:54Z 45.1K followers, 40K engagements
"🏉CRICKET NETS KICKING🏉 If you struggle to kick low with penetration this is the perfect drill for you 🫵🏼 The nets put your kick under some pressure and force you to learn to kick with a lower ball flight. Start at halfway and try to hit the back fence at chest height without hitting the walls or roof. When you master that move backwards and repeat. ✅ Mix it up with different styles of kicks left and right foot. ⚠ Always pull back off your mark then use quick feet to kick off a few steps. 👊🏼 #afl #localfooty #footytiktok #afldrills #australianrulesfootball #aflfooty #kicking #footyedits"
TikTok Link 2024-05-07T20:24Z 44.4K followers, 50K engagements
"Do you agree #localfooty #afl #afltiktok #footytiktok #australianrulesfootball #aflfooty #footyedits #gameday #kicking EASIESTKICK INFOOTY EASIESTKICK INFOOTY"
TikTok Link 2024-05-31T20:33Z 43.8K followers, 32.1K engagements
"BALANCE LEG KICKING POWER 💥 This is a lot harder than it looks 😅 I highly recommend this drill for any player wanting to improve their kicking distance 🦵🏼 But this isnt just a great drill for honing in on your power. Its also great for working on your ball drop the strike on your foot and your balance ⚖ Follow for more AFL tips like this ✅ #afltiktok #afl #australianrulesfootball #footytiktok #localfooty #kicking #aflstrengthconditioning #kickingtechnique"
TikTok Link 2024-07-03T09:04Z 44.4K followers, 138.6K engagements
"20M TARGETS BELOW 👇🏼 If there was one physical weapon more important than any other in footy its acceleration Most players and clubs regularly test their aerobic fitness with a 2km time trial or similar but every player should also test their acceleration 🏎 The best test for this is the 20m sprint 💥 **Remember these points: [--] Make sure 20m is accurate ✅ [--] Standing start with foot on the line so you cant use momentum ✅ [--] Record your sprints on your phone in slow motion (making sure both ends are in shot) ✅ [--] Use the edit function (on iPhone) to determine the exact time you broke the start"
TikTok Link 2024-11-04T07:10Z 40.6K followers, 23.3K engagements
"WHATS YOUR MAIN FOCUS 🤔 Should footballers train differently depending on their position is a question I get all the time The short answer is not completely ❌ Yes a key position player will need slightly different physical capabilities to a midfielder but its not like were comparing a basketball player and a golfer here ⚠ Theres still a huge amount of crossover in the physical demands between every position on the ground ✅ Every player needs to have a great aerobic tank strength power speed and agility 💥 The areas mentioned are the areas I recommend players putting an extra emphasis on in"
TikTok Link 2024-11-08T06:10Z 43.3K followers, 51.2K engagements
"DOES YOUR CLUB DO THESE ❌ So many local football clubs miss the mark with their preseason training 🤦🏼♂ If you have the mentality of simply flogging the players until they give you the results you want ❌ You will often be doing more harm than good and youll get left behind ⚠ Clubs are already moving in the right direction 👇🏼 1SHORTER SESSIONS ✅ With real purpose and intensity. [--] SHORT SPECIFIC RUNNING BLOCKS✅ Focusing on speed and repeat efforts. [--] CONDITIONING FROM DRILLS ✅ Focusing on game-like scenarios. [--] STRUCTURED PLAN ✅ For each session and the whole preseason. In line with the way"
TikTok Link 2024-11-21T07:23Z 35.3K followers, 45.1K engagements
"DONT WASTE YOUR TIME ❌ When it comes to kicking its all about bang for buck Too many players waste time putting so much energy into kicks that theyre unlikely to face in a game 🤦🏼♂ Or the same stationary kicking every session 😒 Focus your time into not just kicks that challenge you but the kicks that your position is most likely to face ✅ If you want to improve your kicking DM me the word READY and Ill get you sorted #afl #afltiktok #localfooty #footytiktok #localfootball #footy #Preseason"
TikTok Link 2024-11-27T07:05Z 19.4K followers, 112.1K engagements
"WANT TO GET FASTER 💥 Strength training and plyometrics are great tools to improve speed and acceleration ✅ But theres nothing that will give you better results than practicing the real thing Sprint starts are a great way to add some specific acceleration training into your week with minimal time and equipment demands 🏃🏻♂ The best time to add these in is after your warm up when your body is ready to go but fatigue levels are low 😤 Its important to focus on the basic acceleration cues 👇🏼 [--] MAINTAIN FORWARD LEAN ✅ Dont stand up too quickly This will slow you down. [--] DRIVE FEET DOWN NOT OUT"
TikTok Link 2024-12-04T07:22Z 42.4K followers, 36.5K engagements
"THE TWO KEYS 🔑 Putting in the reps is non-negotiable ✅ but its not just about quantityits about building habits that will help you deliver under pressure. [--] KICK ON AN ARC When have you ever kicked on your opposite in a straight line during a game Unless youre Sam Mitchell or Steele Sidebottom probably never 😅. Always practice on an arctrain how you play 🚨. [--] NAIL YOUR BALL DROP ✋🏼 Stop skipping the basics A controlled ball drop is the foundation of a good kick. This drill looks simple but its tougher than you think and can transform your consistency 📈. Work on these two areas and your"
TikTok Link 2025-01-18T07:11Z [--] followers, 65.4K engagements
"CONTACT IS KEY🏉 Footballers if your drop punts arent flying straight chances are one of these mistakes is the culprit 👇🏼 [--] MISSED SWEET SPOT 🎯 Striking the instep pulls the kick across your body hitting the outside pushes it. [--] BALL ANGLE ❌ If the ball isnt vertical on impact itll swing mid-air. [--] SHIN CONTACT 🤕 Hitting too high on your foot causes that ugly floater. - Make sure you get a forward wilt with the ball at contact to keep the top of the ball away from your shin. - Striking a smaller area of the ball = faster spin = straighter ball flight. Want to clean up your technique and"
TikTok Link 2025-02-19T07:10Z 44.4K followers, 304.7K engagements
"HOW TO PLAY: INSIDE MID 🔥 The position every mid-sized player wants to dominate This is where your teams best players should spend the majority of their time because no other role gives you the chance to influence the game more 📈 Maximum impact. Maximum pressure.💥 To be effective in here everyone focuses on running capabilities which dont get me wrong are very important 🏃🏻♂ But no midfielder has ever become great without being a beast in the contest 😤 Send this to your midfielder teammates and comment which position youd like to see next ✅ #afltiktok #afl #localfooty"
TikTok Link 2025-04-14T05:57Z [--] followers, 97.9K engagements
"DO YOU STRUGGLE WITH NERVES 😰 Feeling nervous is a natural part of footy something almost every player experiences But if those nerves start to spiral especially before big games and they begin to impact your performance youre likely dealing with performance anxiety 😓 I went through this myself especially early in my career. With the help of a sport psychologist heres what helped me most [--] TELL YOURSELF ITS NORMAL ✅ Youre not alone around half the players on the field have likely felt performance anxiety. Its easy to think somethings wrong with you but reminding yourself its common can"
TikTok Link 2025-05-19T07:46Z [--] followers, 72.1K engagements
"BIG 2ND HALF ENERGY Ever feel worse after halftime Heavy legs sluggish starts slow reactions It shouldnt be that way ❌ If you want to start 3rd quarters strong and finish games with impact 🔥 you have to make the most of those [--] minutes Heres why you feel stiff and flat 👇 At halftime you sit down your heart rate drops and blood flow to your muscles slows right down. 📉 That means less oxygen and nutrients get delivered and waste removal slows thats when stiffness tightness and that heavy-legged feeling starts to creep in. ⚠ The fix 👉 Use halftime properly: ✅ Refuel 4050g of simple carbs"
TikTok Link 2025-05-30T07:47Z [--] followers, 201.2K engagements
"I AGREE WITH THEM Let me ask you this Who would be a more effective kick 🔹 A player with 7/10 on both feet 🔹 Or a player with a 9/10 preferred and 5/10 opposite The answers simple the second one by far ✅ Because kicking excellence on your dominant side has way more impact than just being average on both sides 🎯 Your goal isnt to be just as good on both feet ❌ Only a handful of players have ever done that think Sam Mitchell Steele Sidebottom Instead pour most of your reps into making your dominant leg a weapon 🎯 Thats what lifts your kicking efficiency and impact 📈 But you NEED to be"
TikTok Link 2025-06-29T03:15Z 42.4K followers, 56.2K engagements
"SHOULD THE BALL TOUCH YOUR SHIN 🤔 A lot of footy players struggle with inconsistent ball flight and more often than not it comes down to how the ball strikes your foot If the ball is making contact with the base of your shin the impact is being spread over a larger area leading to floaty drop punts that can swing unpredictably ⚠ One simple clue If your sock is dirty or red just above the tongue of your boot its a clear sign the balls hitting too high ❌ Stay tuned Ill share exactly how to clean this up and get your drop right ✅ #afl #localfooty #australianrulesfootball #aflw #footy"
TikTok Link 2025-07-14T02:08Z [--] followers, 187K engagements
"BALANCE LEG KICKING POWER💥 This ones harder than it looks 😅 If youre looking to add distance to your kick this drill is a must ✅ Dont hold back here the key is to get right on the edge of your limits and go for it 🚀 But its not just about power it sharpens your ball drop your strike and your balance ⚖ All the little things that add up to a more consistent longer kick. Start working this into your routine and feel the difference. #afl #localfooty #australianrulesfootball #aflw #footy"
TikTok Link 2025-07-21T05:08Z [--] followers, 205.3K engagements
"DID I MISS ANY 🤔 Think about it elite endurance speed agility power strength physicality coordination and skill all in one sport. AFL footballers need to do it all If you can think of a sport that would score a higher total across all of these areas I would love to hear it 👇🏼 #afl #localfooty #australianrulesfootball #aflw #footy #localfootball"
TikTok Link 2025-08-08T04:58Z 44.3K followers, 344.1K engagements
"DM STRUCTURE for free tips 👇🏼 PLEASE DONT SKIP THESE ❌ I love nothing more than hearing that a player is keen to have a big off-season 👏🏼 BUT before you jump into it make sure you give yourself the best chance to get the results youre chasing Follow these [--] crucial steps ✋🏼 [--] REST Take at least a full week off after your last game. This allows your body to recover reduces inflammation and helps any niggles settle. [--] ADDRESS INJURY CONCERNS So many players carry injuries throughout the season. Dont let these become chronic and force you to miss training down the track. [--] SET GOALS Be"
TikTok Link 2025-08-27T04:19Z [--] followers, 45.4K engagements
"DM TIMETRIAL for my free 2km blueprint 👇🏼 stay tuned for key position players plus female and junior specific targets Yes there will always be standout players who can perform outside these times. But normally you hear stuff like: My mate Jimmy runs an 8-minute 2km and gets [--] touches a week I guarantee this Jimmy is a defensive liability and hes probably costing his team more than hes helping. These numbers are just a guide but if youre a long way off something has to give on game day. Remember: the 2km time trial isnt everything. Its just one way to measure aerobic capacity. A great"
TikTok Link 2025-09-29T05:40Z 44.3K followers, 70.1K engagements
"Female & Junior targets below 👇🏼 If theres one physical weapon that matters most in footy its acceleration. Most players and clubs test aerobic fitness with a 2km time trial but every player should also be testing their 20m sprint. Heres how to do it right: [--] Make sure your 20m is measured accurately [--] Start from a standing start with your foot on the line (no momentum) [--] Record your sprint on a phone (both start and finish in frame) [--] Use your phones edit function to pinpoint the exact start and finish times [--] Perform [--] sprints with at least [--] minutes rest. Take your best time 🔴 Female"
TikTok Link 2025-10-06T06:18Z 42.1K followers, 33.6K engagements
"SCALED DISTANCE TARGETS BELOW 👇🏼 Footballers when youre short on time this aerobic running session will give you the best bang for your buck. Dont try to squeeze in a high-speed session when youre fatigued itll only reduce quality and increase your injury risk. This one gives you a huge aerobic blow-up in just [--] minutes covering roughly 4.5km 🔴 SCALED TIMES & DISTANCES 🔴 (Based on your 2km time trial) 🔷 2km Time ➡ Distance per Round 10:00+ ➡ 600m 9:00 - 10:00➡ 660m 8:00 9:00 ➡ 720m 7:30 8:00 ➡ 770m 7:00 7:30 ➡ 810m 6:30 7:00 ➡ 850m 6:00 6:30 ➡ 890m Sub 6:00 ➡ 930m 🔴 THE SESSION 🔴"
TikTok Link 2025-11-05T05:01Z 44.2K followers, 49.6K engagements
"THE BIG [--] ✋🏼 Unilateral strength exercises are never going to feel as glamorous as loading heavy weight on a squat or deadlift but for footballers they are just as important. Big double leg lifts build raw strength but single leg work delivers benefits you cannot replace. [--] FOOTBALL SPECIFIC Almost every explosive movement in a game such as sprinting kicking and jumping happens with one foot on the ground. [--] INJURY PREVENTION Single leg work exposes and corrects imbalances that drive soft tissue injuries reducing your risk across the season. [--] ENHANCED STABILITY Your core and stabilisers"
TikTok Link 2025-11-28T04:51Z [--] followers, 48.1K engagements
"The line never lies. How footballers treat it says everything about who they are as a player. Give it with the respect it deserves. #afl #aflw #australianrulesfootball #footy #localfooty"
TikTok Link 2025-11-28T23:04Z [--] followers, 39.7K engagements
"⚠DM XMAS for more tips⚠ Youll always hear about a few players smashing monster running sessions on Christmas Day trying to get an edge. If thats you unreal. This window is the best chance all year to close the gap on those ahead of you and pull away from those behind you. But for most players Christmas is the switch off period. And thats fine. If youre in that group just tick off the three performance pillars I mentioned. Do that and youll hold every bit of progress youve made so far and roll back into training ready to go from night one. And if you want a footy specific structure built"
TikTok Link 2025-12-18T03:23Z 43.5K followers, 24.3K engagements
"Scaled distance targets below👇🏼 Dont get me wrong you should be training for longer than [--] mins. Ideally youre layering in speed work agility drills and skill based conditioning within the session. But when time or motivation is cooked a session like this gives you the greatest return in the shortest time. The session: 🔹10s SPRINT ➡ 10s JOG ➡ 10s WALK x [--] min 🔹2 min REST 🔹3 sets 🔴 SCALED DISTANCES 🔴 (Based on your 2km TT) 🔷2km time ➡ distance target per [--] min block 🔷10:00+ ➡ 765m 🔷9:00 to 10:00 ➡ 825m 🔷8:00 to 9:00 ➡ 915m 🔷7:30 to 8:00 ➡ 1000m 🔷7:00 to 7:30 ➡ 1065m 🔷6:30 to"
TikTok Link 2025-12-28T00:07Z [--] followers, 24.8K engagements
"Why your upper-body gym work isnt translating to game day👇🏼 Most footballers train to look strong not to play strong. High reps. Short rest. Chasing a pump. That builds muscle not on-field impact. If you want strength that actually transfers to footy your training has to change. That means Low reps Long rest Heavy loads close to your max to build peak force Speed-focused work so your body learns to express that force fast Train force. Then train how fast you can use it. If you want your gym work to finally show up on field DM BREAKOUT and Ill show you exactly how to train like a footballer"
TikTok Link 2026-01-01T03:47Z 44K followers, 19.3K engagements
"Slow off the mark👇🏼 Feeling sluggish in your first few steps is one of the most frustrating things on game day. You see the play unfold you know where you need to go but your body just doesnt respond fast enough. That lack of acceleration costs you big time. It makes you hesitate to take off with the footy. And it quietly chips away at confidence especially against quicker opponents. When acceleration improves everything changes. You explode away from contests. You close space on opponents faster. You back yourself to take off because you know youll win the first few metres. That burst in"
TikTok Link 2026-01-04T00:58Z [--] followers, 27.2K engagements
"DONT MAKE THIS MISTAKE ❌ So many players do endless amounts of repetitive touch drills thinking that will stop them fumbling on game day 🤦🏼♂ This will help with your general ball handling but like any skill you need to get out of your comfort zone and test the boundaries to see results In a game the times we fumble are often when the ball comes quickly and in an unpredictable manner not a simple handball receive 🏉 The goal is to replicate this as closely as possible with these reactive touch drills ✅ Build your capabilities here and I guarantee it will lead to less fumbling in games in the"
TikTok Link 2024-07-14T07:02Z [--] followers, 30.4K engagements
"SCALED PACE TARGETS BELOW 👇🏼 This is one of my favourite footy specific interval running sessions 🏃🏻♂ Share this one with a mate and head down to your local oval to give it a go ✅ The aim with this one is to have the biggest contrast possible between your sprint pace and your jog pace 🔴PACE TARGETS🔴 🔹2km time trial ➡ Average pace per work block (not including rest times) 🔹Above 9:00 ➡ 6:20 min/km 🔹8:00 - 9:00 ➡ 5:45 min/km 🔹7:30 - 8:00 ➡ 5:15 min/km 🔹7:00 - 7:30 ➡ 4:55 min/km 🔹6:30 - 7:00 ➡ 4:40 min/km 🔹6:00 - 6:30 ➡ 4:30 min/km 🔹Sub 6:00 ➡ 4:20 min/km Not sure what your 2km"
TikTok Link 2024-09-16T08:19Z [--] followers, 229.1K engagements
"2nd HALF FUEL ⛽ Even with the perfect carb-load most footballers will start to feel the drop-off in the 3rd quarter as glycogen (your stored fuel) starts to run low 📉 What does that feel like Heavy legs. Slower sprints. Loss of power. Fuzzy decision making. Poor focus. ❌ AFL is one of the longest team sports on earth. Thats why mid-game top-ups arent optional theyre essential HOW MUCH DO YOU NEED 🤔 A solid rule of thumb: At half time aim for 0.5g of carbs per kg of bodyweight ⚖ For an 80kg player thats 40g of carbs So what does that actually look like [--] [--] medium banana 🍌 (27g carbs) 1"
TikTok Link 2025-04-24T06:18Z 45.1K followers, 220.8K engagements
"No more going through the motions ❌ Too many footballers tick the box of kicking the footy over the off-season but waste their time with slow predictable kick-to-kick. No speed. No pressure. No game intensity. Minimal improvement. If you want to actually get better you need drills that challenge your kicking at game speed under fatigue and with real pressure just like you face on game day. This drill gives you maximum bang for your buck and will fast-track your kicking skills this off-season. Change how you train now and youll notice the difference the moment pre-season starts. #afl #aflw"
TikTok Link 2025-11-11T04:27Z [--] followers, 64.9K engagements
"CONTACT IS KEY👇🏼 If your drop punts are not flying straight one of these technical errors is usually responsible [--] Missed sweet spot Striking too far on the instep pulls the ball across your body. Striking too far on the outside pushes it away from target. The centre line of the ball is the priority. [--] Incorrect ball angle If the ball is not vertical at impact it will swing or wobble in the air. The straighter the ball is at contact the more stable the flight. [--] Shin contact Making contact too high on your foot leads to a slow spinning floater. Keep a slight forward lean at impact so the"
TikTok Link 2025-12-16T04:20Z 44.4K followers, 29.3K engagements
"Are you pushing hard enough #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-10T21:23Z 44.7K followers, 12.9K engagements
"This one is harder than it looks 👇🏼 Most footballers want more power and distance in their kick but very few actually train at the edge of their limits. It is like trying to get stronger without ever lifting heavy. If you never push the ceiling nothing moves. Kicking power works the same way. If every rep lives in your comfort zone your kick stays the same. If you want to add real distance to your kick you need to regularly expose yourself to max intent efforts. Start incorporating this drill. Attack it. Do not hold back. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-12T05:30Z [--] followers, [----] engagements
"Small tweak big results. Dont underestimate the role your wrist plays in controlling your kicking. When players miss kicks they rarely think about what happened before the ball hit the foot. Why did it come off the instep Why was it angled at impact Almost always it comes back to the ball drop. This is a pattern I see constantly in local footballers and the payoff from cleaning it up is massive. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-14T04:12Z [--] followers, 71K engagements
"Are you doing all 5👇🏼 If you want to get faster you need leg strength. If you want to be more agile you need leg strength. If you want to jump higher you need leg strength. Lower body strength underpins almost every physical quality in football. Thats why AFL clubs place a huge emphasis on it. Local footballers should too. These [--] exercises feature heavily in AFL programs and JJs High Performance systems because they transfer directly to speed power and on field performance. If you want help structuring your strength training properly and getting real results DM BREAKOUT and Ill guide you"
TikTok Link 2026-01-21T04:56Z 45.1K followers, 22.3K engagements
"Scaled targets below 👇🏼 If you want more impact around stoppages train the way you want to move around them. Give this a go and send it to one of your midfielder mates SCALED TIMES & DISTANCES (According to your 2km TT) 🔷2km time ➡ Contest sprint time / 5min distance 🔷10:00+ ➡ [--] sec / 700m 🔷9:00 - 10:00 ➡ [--] sec / 800m 🔷8:00 - 9:00 ➡ [----] sec / 900m 🔷7:30 - 8:00 ➡ [----] sec / 1000m 🔷7:00 - 7:30 ➡ [--] sec / 1050m 🔷6:30 - 7:00 ➡ [----] sec / 1100m 🔷6:00 - 6:30 ➡ [--] sec / 1200m 🔷Sub 6:00 ➡ [----] sec / 1300m If you want more footy-specific sessions like this that actually translate"
TikTok Link 2026-01-28T05:15Z 45.1K followers, [----] engagements
"What I recommend👇🏼 If you cancel training every time its over [--] youll lose a huge chunk of your preseason. But trying to be tough and grind through normal volume in that heat is how players get cooked and go backwards. Adjust. Dont abandon. Cut total volume by [--] to 40% More drink breaks. More shade. No heroes No conditioning blocks apart from a short speed exposure Short sharp efforts at high intensity with full recovery Watch the group. Some will need extra rest. Some can handle a bit more Get quality work in protect the players and leave the track without digging a recovery hole. That"
TikTok Link 2026-01-29T05:06Z 45.1K followers, 25.7K engagements
"DM me the word MAXIMISE for the game-ready tips 👇🏼 Most players are just trying to get fit before round one. Thats why they still fade in games lack impact in contests and cant repeat high speed efforts when it matters. Fitness is capacity. Game-ready is repeat speed contest strength and decision-making under fatigue. Train for the game not the 2km. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-03T06:43Z 45.1K followers, 17.1K engagements
"Are your camps actually effective 👇🏼 Im a big fan of preseason camps. But a lot of local clubs get them wrong. Stop treating camps like punishment sessions and calling it bonding. Yes players should be pushed outside their comfort zone. But theres a big difference between: Challenging a group in ways that build connection and Just making things hard for the sake of it. One builds trust standards and buy-in. The other builds resentment and switched-off players. Know the difference when you plan your next camp. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-06T21:18Z 45.1K followers, 15K engagements
"THIS WILL CHANGE YOUR KICKING So many footballers struggle with having too much hang time on their kicks ❌ When an option calls for a low bullet that gets there quickly you want to have the confidence execute that kick 🏉 Thinking about this semi-circle underneath you will help to understand whats happening when your kicks are going too high And what you can do to fix it ✅ Keeping your posture leaning forward is crucial and having momentum towards your target is the best cue for this 🎯 To get the ball drop close to your body feel like youre pulling the ball back in underneath as you guide"
TikTok Link 2024-12-22T21:58Z 45.1K followers, 150.3K engagements
"HOW TO PLAY: HALF BACK FLANK (HBF)🔥 The Half Back Flank (HBF) is a vital role in any teams defence but its so much more than just shutting down an opponent. ❌ Modern HBFs in both the AFL and local footy are key to launching attacks and driving the team forward. Key Skills of a Great HBF: ✅ ELITE KICK Accurate penetrating kicks to hit targets under pressure. ✅ SPEED Quick acceleration and top speed to break lines and defend against fast agile forwards. ✅ STRONG 1v1 ABILITY Reliable in contests whether at ground level or in the air. A top-tier HBF strikes the perfect balance between defence"
TikTok Link 2025-03-18T05:29Z 45.1K followers, 291.3K engagements
"Maximise your output👇🏼 Footballers give this snack a go before your next preseason training and feel the difference to your energy levels and performance. Want more options like it Stay tuned #afl #aflw #australianrulesfootball #footy #localfooty"
TikTok Link 2025-11-18T05:18Z [--] followers, 36.9K engagements
"Stop being slow this preseason👇🏼 Most local footballers think theyre training for speed but the truth is most arent even close. Speed is the ultimate weapon in modern footy its what separates good players from game changers. But you cant just rely on game fitness or a few 20m sprints at training and expect to get faster. The preseason is where genuine speed and acceleration is built. When youve got the time to focus on your mechanics explosiveness and how efficiently you move. Because once the season starts its too late to build speed youre only maintaining it. If you want to actually get"
TikTok Link 2026-01-15T04:48Z [--] followers, 18.8K engagements
"Top [--] bang for buck areas👇🏼 A lot of senior players reach a point where theyre ready to put more work in but theyre not sure where that work should actually go. Time is limited. Energy is limited. And not all training gives the same return. You can train hard get fitter and feel like youre doing the right things yet still see very little change in your impact on game day. Thats usually not an effort issue. Its a prioritisation issue. The biggest jump in performance comes when your time is spent on the areas that translate directly to game day and having more impact not just what feels"
TikTok Link 2026-01-18T00:11Z [--] followers, 17.7K engagements
"Grip it like the pros 👇🏼 Youll find some AFL players who use a grip outside these parameters. But just because a player like Gryan Miers is an unbelievable kick and uses a very unique technique doesnt mean that technique should be taught to amateur players. This grip is most commonly used for one reason. It provides the most consistent and controllable outcome. It doesnt mean its the perfect technique for everyone. But for the vast majority of players this is the grip you should revert to. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-19T04:25Z [--] followers, 42K engagements
"These were not fun 🤮 Most people think it wouldve been the long grinding sessions that hurt the most. They were tough but they were more of a steady grind and Im better suited to that aerobic work. Speed endurance is a different story. Thats pure pain. Jelly legs. Lactic acid taste. Light-headed. Queasy. Then just enough rest to pull yourself together and go again. If you enjoy pain give these a go if you dare. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-23T21:57Z 45.1K followers, 144.3K engagements
"Basketball isnt number 1👇🏼 Did I miss any What you play as a junior matters more than most people realise. Certain sports build the movement decision-making contact skills and athletic base that transfer directly to AFL. If you played one of these sports as a kid you were building the foundations for footy before it became your focus. #afl #localfooty #aflw #australianrulesfootball"
TikTok Link 2026-01-26T00:11Z 45.1K followers, 44.7K engagements
"DM me the word ENGINE to improve yours👇🏼 Every footballer wants to know where their fitness is at. If yours isnt where you want it to be there is still time before the season starts to make real improvements. The next 8-10 weeks matter more than most players realise. DM or comment ENGINE and Ill show you exactly what to do. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05"
TikTok Link 2026-01-27T03:50Z 45.1K followers, 19K engagements
"How to fix it 👇🏼 Every footballer should be prioritising acceleration. No physical quality impacts the game more. Nothing stands out to coaches and recruiters faster either. If you want a quicker first [--] metres it comes down to one thing. Power. And how you train it. When you understand this you stop treating heavy lifts like bodybuilding and plyometrics like a warm up. You start training them with intent to actually move faster. That is when you stop just being fit and start becoming explosive. If you want to be quicker for the [----] season DM BREAKOUT and lets get to work. #afl #localfooty"
TikTok Link 2026-02-02T06:02Z 45.1K followers, [----] engagements
"Dont be slow in [----] 👇🏼 This is actually a hybrid speed and repeat speed session. Two qualities local footy players are constantly behind in. And they are the same qualities that separate average from game breakers. But one session does not make you fast. A full program does. Lift for force. Jump for power. Sprint for speed. Accelerate. Change direction. Build the engine to repeat it. That is how you actually become explosive. If you are ready to unlock another level this season DM me the word BREAKOUT. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-04T05:04Z 45.1K followers, 17K engagements
"No cones no poles just a simple yet very effective kicking drill 👇🏼 This is one of my go to drills when working on high level kicking. When the kicker goes at genuine speed cuts hard and kicks off only a few steps nothing challenges their kicking more. Give this drill a go send it to a mate you will try it with and see for yourself. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-05T05:01Z 45.1K followers, 18.7K engagements
"Want to be better than average👇🏼 A lot of senior players train twice a week. They go hard harder than most and wonder why nothing really changes. Same player. Same output. Same influence on games. It is not effort. It is exposure. You are only ever stressed at an average level so you stay an average level player. When the right work gets layered in you start to notice changes. More strength in contests. More power in your first few steps. Less drop off late in games. You actually feel your impact shifting. That is when footy starts to feel different not just look the same season after"
TikTok Link 2026-02-08T03:00Z 45.1K followers, 19.1K engagements
"This ruffled some feathers last time👇🏼 So many jumped straight into the comments and defend their favourite sport. Id like to see an AFL player do X Y or Z. Or If AFL players are so good why dont they move to the NBA NFL NRL or Premier League But I stand by what I said. If you scored all sports out of [--] for Speed Power Strength Endurance Agility Coordination Physicality Skill Try to name a sport that finishes higher overall than AFL. If you can think of one Id love to hear it. #afl #epl #NBA #nfl #nrl"
TikTok Link 2026-02-09T05:27Z 45.1K followers, 165.9K engagements
"Female and junior targets below 👇🏼 A good 2km wont make you a great midfielder. But a poor one will stop you becoming one. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05 🔹D: 8:20+ 🔴Junior Boys 1517yrs 2km Times (Elite level): 🔹A+: 6:35 🔹A: 6:50 🔹B: 7:05 🔹C: 7:25 🔹D: 7:40+ #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-15T00:30Z 45.1K followers, 43.8K engagements
"2nd HALF FUEL ⛽ Even with the perfect carb-load most footballers will start to feel the drop-off in the 3rd quarter as glycogen (your stored fuel) starts to run low 📉 What does that feel like Heavy legs. Slower sprints. Loss of power. Fuzzy decision making. Poor focus. ❌ AFL is one of the longest team sports on earth. Thats why mid-game top-ups arent optional theyre essential HOW MUCH DO YOU NEED 🤔 A solid rule of thumb: At half time aim for 0.5g of carbs per kg of bodyweight ⚖ For an 80kg player thats 40g of carbs So what does that actually look like [--] [--] medium banana 🍌 (27g carbs) 1"
TikTok Link 2025-04-24T06:18Z 45.1K followers, 220.8K engagements
"THIS WILL CHANGE YOUR KICKING So many footballers struggle with having too much hang time on their kicks ❌ When an option calls for a low bullet that gets there quickly you want to have the confidence execute that kick 🏉 Thinking about this semi-circle underneath you will help to understand whats happening when your kicks are going too high And what you can do to fix it ✅ Keeping your posture leaning forward is crucial and having momentum towards your target is the best cue for this 🎯 To get the ball drop close to your body feel like youre pulling the ball back in underneath as you guide"
TikTok Link 2024-12-22T21:58Z 45.1K followers, 150.3K engagements
"HOW TO PLAY: HALF BACK FLANK (HBF)🔥 The Half Back Flank (HBF) is a vital role in any teams defence but its so much more than just shutting down an opponent. ❌ Modern HBFs in both the AFL and local footy are key to launching attacks and driving the team forward. Key Skills of a Great HBF: ✅ ELITE KICK Accurate penetrating kicks to hit targets under pressure. ✅ SPEED Quick acceleration and top speed to break lines and defend against fast agile forwards. ✅ STRONG 1v1 ABILITY Reliable in contests whether at ground level or in the air. A top-tier HBF strikes the perfect balance between defence"
TikTok Link 2025-03-18T05:29Z 45.1K followers, 291.3K engagements
"Simple yet unbelievably effective👇🏼 Too many players accept tackles without realising it. They brace for contact absorb it and go to ground then tell themselves theyre just not strong enough. Thats rarely the truth. Put the same player into a drill that demands intent and suddenly they look like a different athlete. Stronger. Harder to move. More violent in the collision. That aggression was always there. It just hasnt been trained. You cant spend an entire preseason avoiding genuinely breaking tackles and expect to flick a switch on game day and start playing like Dusty. Strength in"
TikTok Link 2026-02-16T08:11Z 45.1K followers, 14.9K engagements
"Female and junior targets below 👇🏼 A good 2km wont make you a great midfielder. But a poor one will stop you becoming one. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05 🔹D: 8:20+ 🔴Junior Boys 1517yrs 2km Times (Elite level): 🔹A+: 6:35 🔹A: 6:50 🔹B: 7:05 🔹C: 7:25 🔹D: 7:40+ #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-15T00:30Z 45.1K followers, 43.8K engagements
"Assess your score below👇🏼 What tests repeat speed That footy-specific stop-start gut running from contest to contest The Yo-Yo test comes close but it doesnt quite nail it. Enter the JJs Red Zone Test. See how long you can survive in the red zone. 🔹 TEST PROTOCOL 🔹 SETUP [--] m shuttle for males [--] m for females Must touch the cone at the end point PROTOCOL Start one sprint every [--] seconds The [--] second interval never changes TARGET TIME Rep [--] must be completed in [--] seconds or faster The target time decreases by [--] second each rep Continue until the target reaches [--] seconds Once at 14"
TikTok Link 2026-02-12T04:48Z 45.1K followers, 28.4K engagements
"But also dont forget👇🏼 [--] Juniors or inexperienced lifters: Early on the priority is learning movement building coordination and developing tissue tolerance before chasing heavy loads. [--] Some plyometrics like pogos and hops work best in higher rep ranges (often [----] contacts) because the goal is elastic stiffness and rhythm not max power. [--] Strength is load-specific. To get stronger for contests and accelerations athletes eventually need exposure to heavier loading once technique and capacity allow. [--] Fatigue matters. The best rep range is not just the one that provides the greatest"
TikTok Link 2026-02-11T04:35Z 45.1K followers, 12.4K engagements
"This ruffled some feathers last time👇🏼 So many jumped straight into the comments and defend their favourite sport. Id like to see an AFL player do X Y or Z. Or If AFL players are so good why dont they move to the NBA NFL NRL or Premier League But I stand by what I said. If you scored all sports out of [--] for Speed Power Strength Endurance Agility Coordination Physicality Skill Try to name a sport that finishes higher overall than AFL. If you can think of one Id love to hear it. #afl #epl #NBA #nfl #nrl"
TikTok Link 2026-02-09T05:27Z 45.1K followers, 165.9K engagements
"Want to be better than average👇🏼 A lot of senior players train twice a week. They go hard harder than most and wonder why nothing really changes. Same player. Same output. Same influence on games. It is not effort. It is exposure. You are only ever stressed at an average level so you stay an average level player. When the right work gets layered in you start to notice changes. More strength in contests. More power in your first few steps. Less drop off late in games. You actually feel your impact shifting. That is when footy starts to feel different not just look the same season after"
TikTok Link 2026-02-08T03:00Z 45.1K followers, 19.1K engagements
"Are your camps actually effective 👇🏼 Im a big fan of preseason camps. But a lot of local clubs get them wrong. Stop treating camps like punishment sessions and calling it bonding. Yes players should be pushed outside their comfort zone. But theres a big difference between: Challenging a group in ways that build connection and Just making things hard for the sake of it. One builds trust standards and buy-in. The other builds resentment and switched-off players. Know the difference when you plan your next camp. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-06T21:18Z 45.1K followers, 15K engagements
"No cones no poles just a simple yet very effective kicking drill 👇🏼 This is one of my go to drills when working on high level kicking. When the kicker goes at genuine speed cuts hard and kicks off only a few steps nothing challenges their kicking more. Give this drill a go send it to a mate you will try it with and see for yourself. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-05T05:01Z 45.1K followers, 18.7K engagements
"Dont be slow in [----] 👇🏼 This is actually a hybrid speed and repeat speed session. Two qualities local footy players are constantly behind in. And they are the same qualities that separate average from game breakers. But one session does not make you fast. A full program does. Lift for force. Jump for power. Sprint for speed. Accelerate. Change direction. Build the engine to repeat it. That is how you actually become explosive. If you are ready to unlock another level this season DM me the word BREAKOUT. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-04T05:04Z 45.1K followers, 17K engagements
"DM me the word MAXIMISE for the game-ready tips 👇🏼 Most players are just trying to get fit before round one. Thats why they still fade in games lack impact in contests and cant repeat high speed efforts when it matters. Fitness is capacity. Game-ready is repeat speed contest strength and decision-making under fatigue. Train for the game not the 2km. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-02-03T06:43Z 45.1K followers, 17.1K engagements
"How to fix it 👇🏼 Every footballer should be prioritising acceleration. No physical quality impacts the game more. Nothing stands out to coaches and recruiters faster either. If you want a quicker first [--] metres it comes down to one thing. Power. And how you train it. When you understand this you stop treating heavy lifts like bodybuilding and plyometrics like a warm up. You start training them with intent to actually move faster. That is when you stop just being fit and start becoming explosive. If you want to be quicker for the [----] season DM BREAKOUT and lets get to work. #afl #localfooty"
TikTok Link 2026-02-02T06:02Z 45.1K followers, [----] engagements
"What I recommend👇🏼 If you cancel training every time its over [--] youll lose a huge chunk of your preseason. But trying to be tough and grind through normal volume in that heat is how players get cooked and go backwards. Adjust. Dont abandon. Cut total volume by [--] to 40% More drink breaks. More shade. No heroes No conditioning blocks apart from a short speed exposure Short sharp efforts at high intensity with full recovery Watch the group. Some will need extra rest. Some can handle a bit more Get quality work in protect the players and leave the track without digging a recovery hole. That"
TikTok Link 2026-01-29T05:06Z 45.1K followers, 25.7K engagements
"Scaled targets below 👇🏼 If you want more impact around stoppages train the way you want to move around them. Give this a go and send it to one of your midfielder mates SCALED TIMES & DISTANCES (According to your 2km TT) 🔷2km time ➡ Contest sprint time / 5min distance 🔷10:00+ ➡ [--] sec / 700m 🔷9:00 - 10:00 ➡ [--] sec / 800m 🔷8:00 - 9:00 ➡ [----] sec / 900m 🔷7:30 - 8:00 ➡ [----] sec / 1000m 🔷7:00 - 7:30 ➡ [--] sec / 1050m 🔷6:30 - 7:00 ➡ [----] sec / 1100m 🔷6:00 - 6:30 ➡ [--] sec / 1200m 🔷Sub 6:00 ➡ [----] sec / 1300m If you want more footy-specific sessions like this that actually translate"
TikTok Link 2026-01-28T05:15Z 45.1K followers, [----] engagements
"DM me the word ENGINE to improve yours👇🏼 Every footballer wants to know where their fitness is at. If yours isnt where you want it to be there is still time before the season starts to make real improvements. The next 8-10 weeks matter more than most players realise. DM or comment ENGINE and Ill show you exactly what to do. 🔴Senior Womens 2km Times (Local level): 🔹A+: 8:55 🔹A: 9:25 🔹B: 9:55 🔹C: 10:30 🔹D: 11:15+ 🔴Senior Womens 2km Times (AFLW): 🔹A+: 8:10 🔹A: 8:30 🔹B: 8:55 🔹C: 9:25 🔹D: 9:55 🔴Junior Boys 1517yrs 2km Times (Local level): 🔹A+: 7:15 🔹A: 7:35 🔹B: 7:50 🔹C: 8:05"
TikTok Link 2026-01-27T03:50Z 45.1K followers, 19K engagements
"Basketball isnt number 1👇🏼 Did I miss any What you play as a junior matters more than most people realise. Certain sports build the movement decision-making contact skills and athletic base that transfer directly to AFL. If you played one of these sports as a kid you were building the foundations for footy before it became your focus. #afl #localfooty #aflw #australianrulesfootball"
TikTok Link 2026-01-26T00:11Z 45.1K followers, 44.7K engagements
"These were not fun 🤮 Most people think it wouldve been the long grinding sessions that hurt the most. They were tough but they were more of a steady grind and Im better suited to that aerobic work. Speed endurance is a different story. Thats pure pain. Jelly legs. Lactic acid taste. Light-headed. Queasy. Then just enough rest to pull yourself together and go again. If you enjoy pain give these a go if you dare. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-23T21:57Z 45.1K followers, 144.3K engagements
"Heres why 👇🏼 Running like the first player improves your ability to get to more contests and recover faster between high-intensity efforts. Running like the second player helps you back up your speed when fatigue hits not just show it once. Running like the third player develops true max speed and acceleration. And this is the part most players miss. Just doing 20m runs does not automatically mean you are training speed. The rest you take between efforts is what determines the outcome. #afl #localfooty #aflw #australianrulesfootball #footy"
TikTok Link 2026-01-22T03:54Z 45.1K followers, 40K engagements
Limited data mode. Full metrics available with subscription: lunarcrush.com/pricing