How to Get Faster in Australian Rules Football?

A defender closes on a loose ball, a forward breaks toward goal, and suddenly the difference is a few strides. Improving speed in Australian Rules football is not just about running flat out in a straight line. You need to accelerate, change direction, read the play and repeat hard efforts across four quarters.

The best approach combines sprint technique, strength, power and footy-specific practice. Build those qualities gradually, and make sure your fastest running happens when you are fresh enough to do it well.

Train the kinds of speed footy demands

Australian Rules football calls for several forms of speed. A player might need to accelerate over the first few metres to reach a ground ball, build to top speed on a lead, or brake and change direction as an opponent shifts. They also need to recover and produce more efforts later in the match.

• Acceleration: Getting up to speed quickly, especially over the first 5–20 metres.
• Maximum speed: Reaching and maintaining a fast running pace, useful on long leads and open-field runs.
• Agility: Braking, turning and accelerating in response to the play.
• Repeat-effort capacity: Recovering between sprints and hard runs so you can contribute again.

Work out which area needs the most attention. A midfielder who fades late in games may benefit from repeat-effort conditioning, while a player who is slow off the mark may need more acceleration work. Match footage and feedback from a coach can help identify the difference.

Build better acceleration and sprint mechanics

For the first few steps, aim to push the ground behind you and drive forward, rather than popping upright immediately. Keep your torso slightly inclined, use strong arm action and take quick, forceful steps. As you gain speed, rise into a taller, relaxed running position. A coach can spot habits such as overstriding or tense shoulders that are hard to correct on your own.

Start with short sprints over 5–20 metres. For example, run four to six repetitions of 10 metres, resting for about 60–90 seconds between efforts. The rest matters: speed training should produce fast, clean repetitions, not exhausted jogging. If your times or technique noticeably drop off, stop the set.

Once you can sprint well without discomfort, introduce occasional longer runs, such as 20–40 metres, to practise building toward top speed. Give yourself two to three minutes between these efforts. Don’t jump straight into repeated all-out sprints if you haven’t been running quickly; hamstrings and calves need time to adapt.

Use strength and power work to support your running

Strength training can help you apply more force to the ground and control your body when accelerating or braking. Useful exercises include squats, split squats, hip hinges such as Romanian deadlifts, calf raises and hamstring exercises. Choose variations you can perform with good technique, ideally with guidance from a qualified coach.

For many players, two strength sessions a week during a suitable training block is a practical starting point. Keep the workload appropriate to your experience and the rest of your footy schedule. Strength work is not a shortcut to speed: it supports sprinting, which still needs to be practised at high quality.

Low-volume jumps or bounds can develop explosive power. Try a few sets of three to five controlled jumps, with full recovery and a stable landing. Avoid piling high-repetition plyometrics onto hard running days, particularly if you are new to them or have a history of lower-limb injuries.

Practise braking, turning and reacting

Footy speed is often about reaching the right place quickly, not winning a straight-line race. Change-of-direction drills should teach you to slow down under control, plant and push into the next movement. Start with planned cuts, such as a 5-10-5-metre shuttle, then progress to drills where a coach or teammate gives a visual cue.

Keep the early drills simple. A sharp cut at full speed places considerable stress on the ankles, knees and hips. Practise both sides, maintain balance through the turn and avoid letting your knee collapse inward. As your control improves, add a ball, an opponent or a decision—such as leading to space after a handball—so the movement resembles a match situation.

Make conditioning specific, not just tiring

Long, steady running can help general fitness, but it does not fully prepare you for the repeated accelerations, jogs and recoveries of a game. Use a mix of skill drills, small-sided games and planned running intervals, guided by your coach and your level of competition. Small-sided games can build fitness while also practising positioning, decision-making and efforts around the ball.

Keep high-speed work separate from heavy fatigue when possible. A sample week might include one short acceleration session, one football training session with game-based conditioning, and one or two strength sessions. The exact plan depends on match day, training volume, age and experience. Avoid adding extra sprint sessions on top of a demanding club program without discussing it with your coach.

Recover well and track progress

Sleep, food and recovery affect how well you can train. Eat enough to support your workload, drink regularly, and leave time between demanding sprint sessions. If you feel unusually sore, run down or are losing speed, reduce the load rather than forcing another maximal session.

Measure progress occasionally under consistent conditions. A timed 10-metre sprint can show whether acceleration is improving; a longer sprint can help assess top speed. Use the same surface, footwear, start method and timing system each time. Hand timing is less precise than electronic timing, so treat small changes cautiously. Also note how you move: improved control and cleaner technique matter even when the clock barely shifts.

Warm up before sprinting with easy movement, dynamic mobility and progressive runs that build from comfortable to fast. Don’t use cold, all-out sprints as your first effort. If sprinting brings sharp pain or a recurring injury, stop and seek advice from a sports physiotherapist or other qualified health professional.

Related Articles

• How Can You Improve at Australian Rules Football?
• How to Improve Reaction Time for Australian Rules Football?
• How to Improve Your Australian Rules Football Technique?

Frequently Asked Questions

How often should I do sprint training?

Many players can begin with one focused sprint session a week, alongside team training. More experienced players may tolerate a second session, but it should fit their match and training load. Keep maximal sprint work high quality and allow recovery between hard efforts.

Will running longer distances make me faster?

Longer runs can support general fitness, but they do not replace short, fast sprinting. To improve acceleration or top speed, practise sprinting at those speeds. Use conditioning that reflects your role and the demands of your team’s program.

What is a good drill for acceleration?

Short 10-metre sprints are a straightforward option. Do four to six fast repetitions with enough rest to maintain good technique. Add starts from different footy positions only after you can sprint safely from a simple standing start.

Should I train speed when I’m tired?

Maximal sprint training is usually best when you are fresh. Tired running has a place in conditioning, but it is less suitable for practising top speed and can make it harder to maintain good mechanics.

Final Thoughts

Getting faster for Australian Rules football takes more than extra laps. Practise short acceleration, build strength and power, learn to brake and turn, and develop repeat efforts through football-specific training. Progress gradually, recover properly and judge improvement by both your timing and how effectively you can get to the contest, create separation and keep working throughout the match.