How to Get Faster for AFL: Essential Speed Training Insights for Melbourne Players

Speed is one of the most valuable assets in Australian Football League (AFL). Whether you’re chasing down an opponent, breaking away for a goal, or positioning yourself for a crucial intercept, faster players have a clear advantage. But getting faster for AFL is not just about running on a treadmill or lifting weights in the gym. It requires a specific approach tailored to the demands of the game and the unique movement patterns involved.

This post breaks down the science behind speed training for AFL players in Melbourne, explains how to measure your speed accurately, and shows how targeted training can deliver real improvements on the field.

Why AFL Speed Is Different from Gym Fitness

Many players think that general gym fitness or running long distances will automatically make them faster on the field. That’s not the case. AFL speed is a combination of explosive power, quick decision-making, and the ability to accelerate and decelerate rapidly in different directions.

Gym fitness often focuses on endurance or muscle size, which are important but don’t directly translate to game speed. AFL speed requires:

• Explosive starts from a standing or moving position

• Rapid changes of direction without losing momentum

• Short bursts of maximum effort rather than sustained running

• Neuromuscular coordination to react instantly to the play

  
  

Training that only builds cardiovascular fitness or muscle bulk misses these critical elements. Speed training for AFL must mimic the game’s demands to be effective.

The 3 Components of Football Speed

To improve speed for AFL, it helps to understand the three main components that make up football speed:

1. Acceleration

This is how quickly you can reach top speed from a standstill or slow movement. Acceleration is crucial in AFL for beating opponents to the ball or creating space.

2. Maximum Velocity

This is the highest speed you can maintain once fully sprinting. While AFL players rarely sprint for long distances, reaching a high top speed can make a difference in open play.

3. Agility and Change of Direction

Speed isn’t just about running straight. AFL requires quick cuts, pivots, and sudden stops. Agility training improves your ability to maintain speed while changing direction efficiently.

Each component requires different training methods. For example, plyometric exercises and resisted sprints help acceleration, while technique drills and sprint mechanics improve maximum velocity. Agility drills focus on footwork and balance.

Speed Testing: Where Do You Actually Rank?

Before starting a speed training program, it’s important to know your current level. Speed testing provides objective data to track progress and tailor training.

Common tests for AFL players include:

• 10m sprint to measure acceleration

• 20m sprint for acceleration and early top speed

• Agility T-test to assess change of direction speed

• Flying 20m sprint to measure maximum velocity

  
  

At ACE Performance Melbourne, we use precise timing gates and video analysis to give players accurate feedback. Knowing where you rank compared to peers helps set realistic goals and identify weaknesses.

AFL player sprinting during speed test at ACE Performance Melbourne

An AFL player sprinting during a speed test at ACE Performance Melbourne

How ACE Builds AFL Speed

ACE Performance Melbourne designs speed training programs based on the latest sports science and tailored to AFL players’ needs. Our approach includes:

• Individual assessment to identify strengths and weaknesses

• Explosive power training using plyometrics and resisted sprints

• Sprint mechanics coaching to improve running technique and efficiency

• Agility and reaction drills to enhance change of direction speed

• Recovery and injury prevention strategies to maintain performance

  
  

We combine gym work with on-field drills that simulate game situations. This ensures players develop speed that transfers directly to match performance.

Case Study: Athlete Sprint Improvement

One of our recent athletes, a semi-professional AFL player from Melbourne, improved his 10m sprint time by 0.15 seconds over 8 weeks. This may seem small, but in AFL terms, it’s the difference between winning a foot race or missing the ball.

His program focused on:

• Resisted sprints with sleds to build acceleration power

• Sprint technique drills emphasizing knee drive and foot placement

• Agility ladder drills to improve foot speed and coordination

• Regular speed testing to monitor progress and adjust training

  
  

The player reported feeling more explosive and confident on the field, with noticeable improvements in game situations.

Train Smarter Not Harder

Speed training for AFL is not about spending endless hours running or lifting heavy weights. It’s about targeted, efficient work that focuses on quality over quantity. Key tips include:

• Prioritize short, intense sprint sessions with full recovery

• Include technical drills to improve running form

• Use video feedback to identify and correct flaws

• Balance speed work with strength training that supports explosive power

• Avoid overtraining to reduce injury risk

  
  

Smart training means you get faster without burning out or risking injury.