Before performing any exercise, it is important to prepare the body by performing an appropriate warm up. Warming up prepares the body for sport performance and can help decrease the risk of injury. The warm up for Aussie Rules should be done before every exercise session - whether it be competition games, on the oval for training sessions, or gym workouts.
Example Football Game Warm-Up
A game of footy involves extended periods of running at a range of intensities, from short sprints and continuous running. The movements can involve explosive jumping and rapid change of direction. To get the body prepared for such activities, a thorough warm-up is required. Here is an example of what can be done, but the specifics can be adjusted to suit constraints such as limited space and time, and the conditions.
- 2 laps of the oval at a slow run (include running sideways/backwards, lifting knees up and kicking heels backward).
- 10 minutes of stretching - involving dynamic and static stretches.
- 5 × 20m length runs (work from 50% effort sprint to maximal sprint).
- 5 zigzag runs (75% effort).
- Footy drills such as tackling and handball drills, kick to kick, goal kicking.
- If there are extended rest periods where the players are not exercising, for example resting on the interchange bench, they may have to go through some of these procedures again to keep the muscles and joints ready to safely and consistently perform.