How Can You Improve Endurance for Australian Rules Football?

You can run for kilometres and still feel spent after a few hard contests in an Australian Rules Football match. That’s because footy endurance is not just about covering distance: it’s the ability to sprint, chase, contest, recover, then do it again while making good decisions and using the ball well.

To improve it, build a reliable aerobic base, practise repeated high-intensity efforts, and gradually make some of that work look like football. The right mix depends on your age, fitness, position and weekly match schedule, but the principles are the same: train consistently, recover properly and avoid turning every session into a test.

Understand the demands of footy

A match alternates between low-intensity movement—such as jogging into position or walking back to a stoppage—and bursts of hard work: leading at the ball, tackling, chasing an opponent or running to provide an option. Your aerobic system helps you recover between those efforts; speed and anaerobic power help you produce the efforts themselves.

That is why long, steady running can help, especially if you are new to training, but it won’t prepare you for every part of a match. Equally, repeated sprints without a base or adequate recovery can leave you exhausted without building sustainable fitness. Aim to develop both, alongside football skills.

Build your endurance in stages

1. Establish an aerobic base

Start with a conversational-pace run, bike ride or other low-impact aerobic session. You should be able to speak in short sentences rather than gasp for breath. This kind of training supports recovery and gives you a foundation for harder sessions.

For a player returning after a break, two easy aerobic sessions a week may be a sensible starting point. Keep the first sessions comfortable and increase duration gradually. If you already run regularly, one easy session may be enough to support your football training. You do not need to chase a particular distance at the expense of good running form or recovery.

2. Add intervals and repeated efforts

Once you can handle easy running comfortably, include intervals that raise your breathing rate. For example, try 6–8 repetitions of two minutes at a hard but controlled pace, with two minutes of easy jogging between efforts. You should finish tired, not completely spent, and be able to keep your pace fairly consistent.

To practise the stop-start nature of footy, you could later use short efforts: 10–15 seconds of fast running followed by 30–45 seconds of walking or easy jogging, repeated for a small set. Start with fewer repetitions than you think you can manage. If your speed or running mechanics fall apart, stop the set or take more recovery.

These are examples, not a prescription for every player. Training load should build over time, and hard interval work needs to fit around matches, team training and strength sessions. Avoid putting several demanding running days back-to-back.

3. Make some sessions football-specific

Running patterns in a match are shaped by the ball, opponents and teammates. Use drills that combine movement with skill: lead hard, turn and recover; chase a ball carrier, then move into support; or complete short running efforts before a handball or kick under pressure. These drills train your legs and your ability to execute when breathing hard.

Keep the skills sharp, though. If fatigue makes your disposal sloppy or your decision-making unsafe, the drill may have become a conditioning test rather than useful football practice. Coaches can adjust the work-to-rest periods and space to suit the group.

Use a balanced training week

Your week should reflect how many team sessions and matches you have. A simple example for a player with two team trainings might include one easy aerobic session, one interval or repeat-effort session, and two football sessions. Strength work can also support performance, but it should be planned so heavy legs do not compromise your running or match preparation.

During the season, a match already provides a substantial high-intensity stimulus. You may need less extra conditioning than you did in pre-season. Keep any additional running purposeful and coordinate it with your coach, especially if you are playing full games or managing soreness.

Try to leave recovery between demanding sessions. Easy movement, sleep and rest days are part of training, not a sign that you are falling behind. Persistent soreness, unusual fatigue or a drop in performance can be a cue to ease off and speak with a coach or health professional.

Train for your role, not just a fitness test

Different positions place different demands on a player. A wing may need to cover repeated running lanes, while a key forward might focus more on sharp leads, contests and recovery runs. Midfielders often need to repeat efforts around stoppages, and defenders may need to react to an opponent’s movement as well as provide support from behind.

Those differences do not mean each position needs an entirely separate fitness program. They do mean your conditioning should reflect the movement and decision-making you are expected to perform. Ask your coach what your role requires, then shape some drills around it.

Measure progress without guessing

Keep a simple record of sessions, effort and how you feel the next day. You might note interval pace, the number of quality repetitions, or whether you could keep your skills tidy late in a drill. A coach may also use a standardised field test, such as an intermittent-running test, to track changes over time. Use the same test conditions when comparing results.

Fitness scores are only one measure. Notice whether you can recover between efforts, stay involved late in matches and make sound decisions when tired. If you improve those qualities without accumulating nagging injuries, your training is moving in the right direction.

Support training with recovery and fuel

Arrive at sessions rested and hydrated, and eat enough to support both training and growth. A meal or snack containing carbohydrates before a demanding session can help provide energy; include protein in regular meals to support repair. After a hard session, have fluids and a normal balanced meal rather than relying on supplements.

Sleep matters, too. If you are a young player, still growing, or returning from injury, involve a parent, coach or qualified health professional when planning a bigger training load. Pain that changes your running or worsens as you train deserves attention, not another interval set.

Related Articles

• How Can You Improve at Australian Rules Football?
• How to Improve Your Australian Rules Football Technique?
• How to Prevent Common Australian Rules Football Injuries?

Frequently Asked Questions

Is long-distance running good for Australian Rules Football?

It can help build aerobic fitness, particularly for beginners, but it should not be your only conditioning. Footy also demands repeated fast efforts, changes of direction and skill execution under fatigue.

How many times a week should I do endurance training?

There is no single number that suits every player. Consider team sessions, matches, age, current fitness and recovery. Many players benefit from one or two focused conditioning sessions in a suitable training phase, but in-season needs may be lower. Coordinate extra work with your coach.

Should I sprint when I’m already tired?

Some controlled repeat-effort training can prepare you for late-game demands, but sprinting with poor mechanics or heavy fatigue raises risk and reduces quality. Build up gradually, take appropriate recovery and stop if you cannot run safely.

How long does it take to improve?

You may notice better comfort during sessions after several weeks of consistent training, though progress varies. Increase workload gradually and judge improvement over time, not from one unusually good or bad training day.

Final Thoughts

Better footy endurance comes from combining an aerobic foundation with controlled intervals and drills that resemble the demands of a match. Keep the work specific, leave room for recovery and practise using the ball while tired. The goal is not simply to run more; it is to still be useful when the next contest arrives.