AFL Performance Tips for Strength & Conditioning Coaches & Footballers
Prepare Like a Pro with Jack Mclean
Welcome to the “AFL Performance Tips for Strength & Conditioning Coaches & Footballers" your go-to resource for invaluable insights into the world of elite sports. We're here to empower footballers and high-performance staff with the knowledge and expertise needed to excel in the AFL arena. Prepare to take your game to the next level with our expert guidance.
In this podcast, we tackle a range of burning questions often asked by those striving for excellence in the AFL. From understanding the distance AFL players cover and their training regimen to breaking into elite sports as a strength & conditioning coach and exploring pathways to the AFL, we've got you covered.
Every Monday, we release a new episode that provides updates on upcoming live interviews and fresh insights from AFL players, senior coaches, sports psychologists, strength and conditioning coaches, sports dietitians, and other leading figures in the industry. These experts share their career journeys, success stories, and practical tips for athletes and high-performance staff alike.
Don't miss our weekly live conversations on the Prepare Like a Pro YouTube channel, where you can watch these discussions and get notified about new content. For more resources, freebies, and blog posts, join our newsletter, and stay connected with us on Instagram. Your feedback matters, so let Jack know how we can make our podcasts even better and suggest the topics you'd like us to cover next.
To explore the wealth of information we offer, visit our website at https://preparelikeapro.com/, and if you're ready to take your training to the next level, join our academy membership at https://preparelikeaproacademy.com.au/. Get ready to prepare like a pro and unlock your full potential in the world of AFL high performance! Also don’t forget to subscribe to our YouTube channel: https://youtube.com/@PrepareLikeAPro to get more high performance value!
In this podcast, we tackle a range of burning questions often asked by those striving for excellence in the AFL. From understanding the distance AFL players cover and their training regimen to breaking into elite sports as a strength & conditioning coach and exploring pathways to the AFL, we've got you covered.
Every Monday, we release a new episode that provides updates on upcoming live interviews and fresh insights from AFL players, senior coaches, sports psychologists, strength and conditioning coaches, sports dietitians, and other leading figures in the industry. These experts share their career journeys, success stories, and practical tips for athletes and high-performance staff alike.
Don't miss our weekly live conversations on the Prepare Like a Pro YouTube channel, where you can watch these discussions and get notified about new content. For more resources, freebies, and blog posts, join our newsletter, and stay connected with us on Instagram. Your feedback matters, so let Jack know how we can make our podcasts even better and suggest the topics you'd like us to cover next.
To explore the wealth of information we offer, visit our website at https://preparelikeapro.com/, and if you're ready to take your training to the next level, join our academy membership at https://preparelikeaproacademy.com.au/. Get ready to prepare like a pro and unlock your full potential in the world of AFL high performance! Also don’t forget to subscribe to our YouTube channel: https://youtube.com/@PrepareLikeAPro to get more high performance value!
Episodes
Mentioned books
Mar 29, 2026 • 31min
#365 - Tim McGrath 2.0 - Shaping Player Health Strategy in the NFL
🔑 Highlights from the episode:
- How an Australian sports scientist landed a role inside an NFL franchise through word of mouth
- What a player welfare survey ranking of 32nd out of 32 told Tim about where to start
- The language barrier nobody warned him about when moving from Australia to the NFL
- Why bigger budgets and bigger departments create their own set of problems
- Why Tim trusts conversation over jump monitoring for reading player readiness
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/tim-mcgrath-2-0-shaping-player-health-strategy-in-the-nfl/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Mar 26, 2026 • 6min
#bitesize - Thomas Dos'Santos: The Hidden Biomechanics That Predict ACL Tears Before They Happen
Highlights from the episode:
- Why Knee Valgus and Trunk Control Matter for Performance & Safety
- How Bad Movement Patterns Lead to Tissue Fatigue Over Time
- How to Screen Movement: 2D Analysis Explained
- A Better Rehab Philosophy: Starting with Deceleration
- The Book That Changed How We Think About Skill Cal Newport
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/thomas-dossantos-the-hidden-biomechanics-that-predict-acl-tears-before-they-happen/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Mar 22, 2026 • 17min
#164 - What AFL Clubs Look For in Performance Staff
Highlights from the episode:
- The scorecard that reveals exactly where you stand against the competition
- The one coaching trait clubs are quietly judging you on before you even know it
- Why most people think they communicate well and why they're wrong
- The decision-making secret that separates good staff from great ones
- Why waiting for problems to hit is already costing you
- The skill that's quietly becoming the biggest differentiator in high performance
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/what-afl-clubs-look-for-in-performance-staff/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Mar 19, 2026 • 4min
#bitesize - The 3 Coach Archetypes That Make an Impact
Highlights from the episode:
- The Workhorse
- The Leader
- The Connector
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: preparelikeapro.com/contact/
Review: link.chtbl.com/PLPlivechats/
Show notes: preparelikeapro.com/the-explosivene…d-afl-athletes/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
calendly.com/plp2/15min
Mar 15, 2026 • 9min
Dean Filopoulos - Foot & Ankle Complex and Return to Play
🔑 Highlights from the episode:
- Phase 1: Early rehab foundations
- Phase 2: Building conditioning
- Phase 3: Progressing football loads
- Phase 4: Return to play setup
- Weekly outline
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/dean-filopoulos-foot-ankle-complex-and-return-to-play/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Mar 12, 2026 • 5min
#bitesize - 5 Game-Changing Tips to Dominate the AFL Combine
Highlights from the episode:
- Tip #1: The weight room trap that kills your combine scores
- Tip #2: Why your aerobic training might be sabotaging you
- Tip #3: The acceleration secret most players overlook
- Tip #4: The pacing strategy that separates top performers
- Tip #5: The mindset shift for combine day
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: preparelikeapro.com/contact/
Review: link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/5-game-changing-tips-to-dominate-the-afl-combine/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call at
https://calendly.com/plp2/15min
🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you'll unlock your full potential and dominate the competition.
🕒 But hurry we're only accepting 10 participants for this round! Secure your spot now before it's all gone!
Click here to join and reserve your spot: https://bit.ly/game-speed-coaching-program
Don't miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!
Mar 8, 2026 • 38min
#364 - Dan Lawson: From Physio to Performance Manager in Elite Rugby League
🔑 Highlights from the episode:
- The hidden details that determine whether training runs smoothly
- Why medical knowledge can be a major advantage in high performance
- The courses and skills that actually helped career progression
- The unusual communication training that improved leadership
- The overlooked factors that help reduce soft tissue injuries
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/dan-lawson-from-physio-to-performance-manager-in-elite-rugby-league/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Mar 5, 2026 • 5min
#bitesize - Jack Milligan on The Adaptation-Based Model Behind Rugby Strength Programs
Highlights from the episode:
- The adaptation-based philosophy behind rugby strength programs
- How elite teams individualise strength training for players
- What to do when coaches want a player to improve speed
- The strength qualities behind defensive agility and deceleration
- What great S&C coaches actually focus on during gym sessions
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/jack-milligan-on-the-adaptation-based-model-behind-rugby-strength-programs/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Mar 1, 2026 • 16min
#163 - Want to Work in Pro Sport? Here’s What It Takes to Be a Strength Conditioning Coach
Highlights from the episode:
- The scorecard roadmap for breaking into high-performance sport
- The 5-year path from grassroots to pro opportunities
- The employability mistake that quietly ruins your reputation
- Preseason vs in-season: what your week actually looks like
- The traits that separate good S&C coaches from great ones
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: https://preparelikeapro.com/contact/
Review: https://link.chtbl.com/PLPlivechats/
Show notes: https://preparelikeapro.com/want-to-work-in-pro-sport-heres-what-it-takes-to-be-a-strength-conditioning-coach/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
https://calendly.com/plp2/15min
Feb 26, 2026 • 5min
#bitesize - The Explosiveness Standards Separating Community, State, and AFL Athletes
Highlights from the episode:
- The lower body strength benchmarks for AFL, state, and community athletes
- The power-to-weight ratio that defines elite explosiveness
- How to reduce ground contact time and move faster
- Building projection and vertical force for bigger jumps
- What to program when CMJ scores fall below standard
Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And, if you’re enjoying the show, please leave us a review.
Feedback: preparelikeapro.com/contact/
Review: link.chtbl.com/PLPlivechats/
Show notes: preparelikeapro.com/the-explosivene…d-afl-athletes/
Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.
Book a FREE coaches discovery call
calendly.com/plp2/15min
