Get Ready for 2021 Footy Season with Pre-Season Strength Training

Physiotherapist Fiona Milne

17 Feb 2021

footy pre-season fitness exercises video

As we approach the 2021 Community Footy Season it is essential, more than any other year to be well prepared and do a thorough pre- season preparation.

After the cancelled 2020 season and our kids spending a lot more time indoors on devices than out on the field, they will need to develop fitness, strength and flexibility prior to the season ahead both for injury prevention and performance.

Now is the time to implement this Pre Season Program roughly 6 weeks ahead of the season starting. Our team at Spring Physio Gym have developed a video demonstrating an example of a well balanced Pre Season Workout including:

5 minute Dynamic Warm-Up
10 Strength Exercises



DYNAMIC WARM UP (Perform 1 minute of each exercise)

  1. Standing Hip Swings
  2. Walking Lunges
  3. Inch Worms
  4. Side to Side shuffle and touch
  5. High knee skipping

STRENGTH (10 reps each exercise – Repeat 3 sets)

  1. Jump squats
  2. Single Leg Bulgarian Squat
  3. Squats
  4. Bridging with Band
  5. Bridging Walk outs
  6. Adductor Side Lifts
  7. Dead Bugs
  8. Push Ups
  9. Side Plank
  10. Bear Crawl

The whole workout should take about 40 minutes. Ideally perform twice / week for 6 weeks leading up to the season start.

Good Luck with the season ahead and let’s hope we get a full season on the oval!

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