Best Solo Drills to Practice Australian Rules Football

You can improve your Australian Rules football skills on your own with a Sherrin, a safe patch of space and a clear target. Short solo sessions help build a cleaner drop punt, stronger hands and better control at ground level—the basics that make it easier to contribute when the pressure rises in a game.

The key is to practise with purpose, not just kick the ball around. Choose a few drills, count your successful efforts and gradually make each one harder by adding movement, distance or a time limit. A wall or rebound net is useful, but many drills work with nothing more than a ball and a set of markers.

Set up a safe solo practice session

Look for a flat, open area away from roads, people and windows. Check that you have room to kick without putting others at risk, and use a sturdy rebound surface if you are practising handballs. Wear boots suited to the ground, warm up with a light jog and dynamic movements, and stop if you feel pain.

Set out cones, drink bottles or other safe markers as targets. Begin with close-range skills, then increase the distance or add movement. Good practice is repeatable: focus on your technique, reset after mistakes and keep score so you can see progress.

Solo drills for kicking and handballing

1. Drop punt accuracy ladder

Place a target, such as a cone or marked patch on a fence, 10 to 15 metres away. Kick five drop punts from a stationary position, then take a step back and repeat. Try to land the ball on or just in front of the target rather than simply kicking as hard as possible.

Keep the ball steady in both hands, guide it down and make contact with the laces of your boot. Aim for a straight drop and a balanced follow-through. Count how many kicks reach the target from each distance. When your accuracy holds up, practise from different angles or after a short run-up.

2. Kick, follow and reset

Kick toward a target, jog to collect the ball and return to your starting point before taking the next kick. This adds light movement between efforts and stops the drill from becoming a series of identical kicks from a flat stance.

Vary the starting angle and alternate between your preferred foot and your non-preferred foot. Don’t rush the weaker-side kicks: begin close to the target and concentrate on a clean ball drop and balanced contact. Move farther away as your control improves.

3. Rebound-wall handballs

Stand a few metres from a solid wall or rebound net and mark a small target area. Handball the ball to that spot, receive the rebound and repeat. Start with 20 controlled efforts using your preferred hand, then switch hands.

For a handball, hold the ball in one hand and strike it with the clenched fist of the other. Keep your eyes on the ball and make a compact, controlled action rather than swinging wildly. Once you can hit the target consistently, take a small step sideways after each rebound to practise receiving from a different position.

Solo drills for marking and ground balls

4. Self-toss and mark

Toss the ball above your head, move underneath it and practise taking a clean mark. Begin with a gentle, straight toss. As you improve, throw it slightly to one side or in front so you have to adjust your feet before the ball arrives.

Watch the ball all the way into your hands. Reach for it with your fingers spread and hands positioned to meet the ball, then bring it securely to your chest. Try sets of 10 marks, recording how many you hold cleanly. Keep the toss high enough to practise judging the flight, but not so high that the drill becomes unsafe or difficult to control.

5. Ground-ball pickup and exit

Roll the ball a few metres ahead, run onto it and pick it up at speed. After gathering, take a few steps and handball to a nearby target—or set the ball down and kick toward a larger target if you have enough space.

Approach the ball with your body low and eyes focused on it. Practise collecting it on both sides of your body, and vary the roll so it arrives straight, slightly left or slightly right. The aim is to gather cleanly and move on without fumbling, as you would when winning the ball in traffic.

6. Boundary pickup practice

Put a marker down to represent the boundary and roll the ball parallel to it. Run alongside the ball, collect it without stepping over the marker and turn back toward the field before handballing or kicking to a target.

This drill develops body control and awareness near the line. Start slowly and keep the ball well inside your practice space. In a match, a rushed pickup near the boundary can lead to a turnover or the ball going out; practising a controlled gather helps you stay composed.

Solo drills for goal kicking and movement

7. Set-shot routine

Choose a safe goal or target and take shots from several angles and distances. Use the same routine each time: settle the ball, choose your target, step back, approach smoothly and follow through toward the target. A consistent routine can help you stay calm and repeat your technique.

Record your attempts by location, such as five shots from close range and five from a wider angle. Focus first on a straight, controlled drop punt. Increase the distance only when you can strike the ball cleanly. If you don’t have goalposts, aim at a clear, safe target area instead.

8. Lead-and-kick drill

Place a cone several metres away as a lead target. Start with the ball, move around a second marker, then run toward the target and kick to the space in front of it. You’ll need to retrieve the ball and reset, but the drill gives your kicking practice a game-like purpose.

Try leading on different angles and kicking with both feet. Think about kicking to where a teammate would run, not directly at their body. This helps develop the habit of placing the ball into space.

A simple 25-minute practice plan

• 3 minutes: Light movement and close-range kicking or handballing.
• 7 minutes: Drop punt accuracy ladder, alternating feet when comfortable.
• 5 minutes: Rebound-wall handballs or self-toss and marks.
• 5 minutes: Ground-ball pickups, including a few on each side.
• 5 minutes: Set shots or lead-and-kick practice.

Keep a note of your scores and repeat the same session once or twice a week. Change only one challenge at a time—such as distance, speed or target size—so you can tell whether your technique is improving.

Related Articles

• Essential Australian Rules Football Practice Drills
• How Should You Practice Australian Rules Football?
• What Equipment Do You Need to Play Australian Rules Football?

Frequently Asked Questions

Can I practise Australian Rules football skills alone without a rebound wall?

Yes. Kicking at a safe target, self-tossing for marks, rolling the ball for ground-ball pickups and practising a set-shot routine can all be done without a wall. A rebound surface mainly helps with repeated handballs and quick catches.

How often should I do solo footy drills?

Two or three focused sessions a week can build consistency. Keep sessions manageable and allow time to recover, especially if you are also training or playing matches.

What should I focus on first?

Start with clean ball handling, a steady drop punt and accurate short handballs. Once those skills feel reliable, add movement, your non-preferred foot and more challenging targets.

How can I make solo drills more like a game?

Add a short run before a kick, move to collect your own ball, vary the angle of your approach or set a time limit for a sequence. Keep the movement controlled so you can still practise good technique.

Final Thoughts

Solo Australian Rules football drills are most effective when they build skills you can use in a match: accurate kicking, clean handballs, confident marking and quick ground-ball pickups. Work at a pace that lets you repeat good technique, track your results and make each session a little more challenging. A ball, a few markers and a clear plan are enough to get started.