Program 1: General Physical Preparedness

Focus:

Phase 1: Hypertrophy/Strength Endurance

Phase 2: Hypertrophy/Strength

Phase 3: Hypertrophy/Strength

During program 1 of the system, you'll be building the base to set you up for the entire season.

In this program, volume is high and intensity is low/moderate. 

Program 2: Specific Physical Preparedness

Focus:

Phase 4: Strength Endurance

Phase 5: Strength

Phase 6: Strength/Power

In program 2 of the system, you'll be building upon the base set in program 1 so you are ready to go for round 1. 

In this phase, volume is high/moderate and intensity is high. 

Program 3: General Competition

Focus: 

Phase 7: Strength/Power

Phase 8: Strength/Power

Phase 9: Strength/Power

In phase 3 of the system, you'll convert that size and strength you developed in pre-season into power and be able to more effectively run-out games.

In this phase, volume is moderate/low and intensity is high.

Program 4: Specific Competition

Focus:

Phase 10: Strength/Power

Phase 11: Power

Phase 12: Power

In the final phase of the system, you'll reap the rewards of the first 3 programs so you are fresh and explosive come finals, and be playing your best footy.

In this phase, volume is low and intensity is high.

Comprehensive health and fitness evaluation and personalised goal setting session tailored to your individual needs.

Direct access to personalised coaching to help you refine your techniques, overcome challenges, and achieve your fitness and performance goals.

Tailored high-performance program created by Jacob Andreae — an experienced professional with 20+ years in the industry having worked at the Northern Territory Institute of Sport and with the Adelaide Crows AFLW team, delivered via the TeamBuildr app.

Participate in live coaching calls to ask questions, get personalised advice, and stay accountable with expert guidance and support.

Learn proven cutting-edge techniques to minimise the risk of injuries and improve recovery, keeping you fit and ready to perform at your best.

Programs adaptable to players of all skill levels and fitness capacities, from beginners to experienced athletes.

Access a supportive community of like-minded female football players and engage in challenges and discussions to stay motivated.

Utilise tools and benchmarks to track your performance improvements over time, ensuring measurable results and continual growth.

Training programs designed to align with the phases of your menstrual cycle, optimising performance, recovery, and energy levels while addressing individual needs.

Nutritional guidance tailored to the demands of female Australian Rules football, helping you fuel your body for training, performance, and recovery.

Our Mental Skills Training sharpens focus, boosts confidence, and enhances performance under pressure, empowering athletes to reach their full potential and excel in critical moments.

Detailed assessment to enhance speed, agility, and overall running technique, delivered via the Coach’s Eye app.

Expert review to improve kicking accuracy, power, and consistency, delivered by Ben Stanley (Enhanced Football on Instagram) via the Enhanced Coach app.

Provide us with footage of your game and we'll provide you with data-driven insights to refine strategies and maximise on-field effectiveness, delivered via the SportsClipMaker platform.