How Should You Practice Australian Rules Football?

Good Australian Rules Football practice is more than kicking a few long balls and running laps. You improve fastest when each session builds the skills you use in a match: clean handballs under pressure, reliable marks, accurate kicks, smart movement and the fitness to repeat those efforts late in a quarter.

You do not need a full team to get started. A ball, a safe open space and a clear goal for the session are enough for solo practice; teammates and a coach add pressure and decision-making. Keep sessions varied, build intensity over time, and practise skills on both sides of your body so you are ready for more than the perfect pass.

Start with a purposeful warm-up

Arrive ready to move, not ready to sprint at full speed. Spend about 10 to 15 minutes warming up with an easy jog, dynamic movements such as leg swings and lunges, and short changes of direction. Add gentle handballs and kicks as you loosen up. A warm-up should prepare you for the session, not tire you out.

Before practice, check that the surface is suitable and free from hazards. Wear boots that fit and suit the ground, and use a mouthguard when training involves contact. Drink water regularly, especially in hot weather. If you are returning from injury, or pain changes how you run or kick, stop and seek advice from a qualified health professional or coach.

Build your core skills

Kicking

For a drop punt, hold the ball over its ends, step toward your target, and guide the ball down onto your kicking foot. Aim to make contact with the lower part of the ball using the top of your foot. Keep your eyes on the ball through contact, then follow through toward the target. A controlled kick that reaches a teammate is more useful than a big kick that floats away.

Begin at a short distance and focus on technique. Once your kicks are consistent, gradually move farther back or add a moving target. Practise both feet: start with an easy set of kicks on your preferred side, then include a smaller number with your non-preferred foot. In a match, even a basic opposite-foot kick can help you avoid pressure.

Handballing

Hold the ball in one hand and use the closed fist of the other to strike it. Keep the striking arm firm and aim for a teammate’s hands or the space in front of their run. Practise over short distances first, using both hands to hold the ball. Then add movement: jog, gather the ball, and handball to a partner who is changing direction.

Accuracy and timing matter more than power. A handball that arrives at a teammate’s chest is easier to use than one that forces them to turn or stop. In pairs, try moving along a line of cones while passing, then repeat with a defender applying light pressure.

Marking and ground balls

To practise marking, track the ball with your eyes, move into its path and present your hands early. Try leading away from a partner before turning back toward the pass. Practise marks at different heights and angles, but build up gradually rather than starting with difficult overhead contests.

For a ground ball, lower your body, bend at the hips and knees, and get your hands close to the ball. Practise approaching at different speeds, collecting cleanly, then taking a few steps before kicking or handballing. This links the pickup to the next action instead of treating it as a separate drill.

Train game decisions, not just technique

Australian Rules Football is played in space, with teammates moving and opponents closing in. Once you can perform a skill without pressure, add a decision. For example, have a teammate lead to one of two cones and choose where to kick only after they move. Or play a small keepings-off game in a marked area, where the ball carrier has limited time to dispose of the ball.

These drills teach you to scan before receiving, communicate clearly and choose between a kick and a handball. They also expose habits that can be hard to notice in solo practice, such as holding the ball too long or passing to a teammate who is already covered. Keep the rules simple at first, then make the space smaller or add a defender as your group improves.

Practise football-specific movement too. Short accelerations, decelerations, changes of direction and repeated efforts all feature in a match. Use cones to set up brief runs with rest between them, and keep the pace controlled enough to maintain good movement. For contact skills such as tackling, follow your club’s rules and learn from a qualified coach. Do not practise dangerous bumps or high-contact contests without proper supervision and suitable conditions.

Make fitness support your football

Running fitness helps you get to contests and recover for the next play, but endless laps do not teach you when to sprint, slow down or change direction. Combine steady aerobic work with short, football-style efforts. For example, run between cones at an easy pace, accelerate for a short section, then recover before repeating. Increase the number or intensity of efforts gradually rather than adding everything at once.

Strength and balance work can also support your movement. Bodyweight exercises such as squats, lunges, calf raises and controlled single-leg balances are useful starting points. Focus on good form. Young players should learn movement skills under guidance and should not chase heavy lifting or hard conditioning at the expense of recovery.

Plan a balanced practice session

A simple 60-minute session could include a warm-up, focused skill work, a decision-making drill, a short game and a cool-down. Adjust the time to your age, experience and energy. Pick one or two goals before you begin—for instance, cleaner pickups or more accurate kicks under pressure—and finish by noting what improved and what needs more work.

• Warm-up: Jog, move dynamically and complete easy ball touches.
• Skill focus: Practise kicking, handballing, marking or ground-ball pickups.
• Pressure drill: Add movement, a choice of target or a defender.
• Small-sided game: Use a smaller space to encourage quick decisions and support play.
• Cool-down: Walk, breathe steadily and reflect on the session.

Try to practise regularly rather than cramming a long session into one day. Leave time to recover, particularly after hard running or contact. If you play in a team, ask your coach which skills or roles need attention. A midfielder may work on quick disposal and repeat running, while a forward might focus on leading patterns and contested marks. The fundamentals still matter in every position.

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Frequently Asked Questions

How often should I practise Australian Rules Football?

It depends on your age, experience and team schedule. A few focused sessions each week can work well, provided you balance skill practice, matches and recovery. Increase training gradually and take a rest day when you need one.

Can I practise on my own?

Yes. Use a wall for handballing if it is safe and permitted, or kick to a target in an open area. Practise ground-ball pickups and short leads as well. A partner or coach is helpful for contested skills and drills that require decisions or contact.

What should I focus on first as a beginner?

Start with a secure grip, a basic drop punt, accurate handballs, simple marks and clean ground-ball pickups. Work at a distance and speed where you can repeat good technique. Add pressure once the movements feel more reliable.

How can I improve my weaker foot?

Practise it in short, regular blocks. Start with stationary kicks over a short distance, then progress to moving passes and simple game-like drills. Keep the target manageable and focus on a clean strike rather than trying to kick as far as you can.

Final Thoughts

To practise Australian Rules Football well, make every session purposeful: warm up, sharpen a skill, add movement and pressure, then recover. Build your kicking and handballing on both sides, practise winning the ball at ground level, and learn to make decisions with teammates around you. Consistent, well-paced training will prepare you for the speed and uncertainty of match day.