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#bitesize

In this episode, we break down three critical research papers on the physical and technical demands of the game and translate them into actionable advice for sport coaches. From worst-case scenarios to anaerobic speed reserve and smart in-season lifting, you'll learn how to condition smarter, plan better, and develop resilient athletes. Highlights from the episode: ✅00:00 – Physical and technical demands in AFL: Key research insights ✅01:41 – Anaerobic speed reserve training for football performance ✅02:57 – In-season strength training and injury prevention methods ✅03:35 – How often you should train in season? ✅04:11 – How can young developing players build strength? ✅ Three research papers are introduced to understand AFL's physical and technical demands, covering offense, defense, and contested phases using Champion Data for detailed analysis. ✅ The second study analyzes maximum ball-in-play periods using GPS and micro-sensor data, highlighting intense physical demands during continuous play. ✅ The third paper reviews match running performance across the season, noting how experience, team success, and training volume affect output. ✅ The AFL game's pace and physical demands are increasing; players now require strong anaerobic endurance and must handle both low- and high-speed efforts. ✅ Anaerobic Speed Reserve (ASR) is highlighted as a key training metric; 25–30% ASR runs are recommended, with resources linked to Gareth Sanford’s work on field sports. ✅ Strength and power training should prioritize injury prevention - e.g., calf and quad exercises, reverse Nordics, and sled work help mitigate kicking-related stress. ✅ Neuromuscular development is essential - improve movement efficiency and reactivity through agility drills, plyometrics, and neuromuscular control training. ✅ In-season strength training should include at least one heavy lower or upper body session per week; to gain size, lifting 3x/week is needed. ✅ For youth development, focus on movement competency and variety in foundational exercises to keep players engaged and progressing in strength. Listen Now & Subscribe! 🎧 Available on Spotify, Apple Podcasts, and YouTube 📲 Follow us on Instagram: @preparelikeapro 💡 Learn more at preparelikeapro.com Enjoy the episode and keep striving for high performance! Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And if you’re enjoying the show, please leave us a review. Feedback: https://preparelikeapro.com/contact/ Review: https://link.chtbl.com/PLPlivechats/