Build the Base: Why Strength Training Is the Secret to a Big AFL Off-Season

The Off-Season Is Where Winners Are Made

The AFL off-season isn’t downtime — not really. Sure, the games stop, but this is when serious athletes quietly build their edge. It’s the stretch where strength, movement, and resilience come into focus — the kind of work that doesn’t always make headlines but absolutely shows up come pre-season.

At Pivot Sports Performance, we see this period as your chance to reset and reload. The right strength program now can reshape how you move, tackle, and bounce back from hits — and no, it doesn’t mean grinding away all summer under a barbell.

1. Why Strength Matters More Than Ever

AFL is fast, physical, and relentless. To thrive in that kind of chaos, you need more than talent — you need a body that holds up and hits back. That’s where strength comes in:

• Speed: Stronger legs generate more force into the ground — that’s how sprint speed starts.

• Agility: A stable core and strong hips help you stay balanced and change direction without losing rhythm.

• Resilience: Muscle strength helps cushion joints and absorb the kind of impact that, without it, leads to trouble.

There’s data to back it up — consistent strength training can cut your soft-tissue injury risk nearly in half. That includes hamstrings, groins, and shoulders — all notorious problem areas in footy.

2. The 3 Phases of Off-Season Training

At Pivot, we don’t throw random workouts at athletes. Off-season training is structured — three distinct phases, each with a clear purpose.

Phase 1: Rebuild & Restore
Weeks 1–4
This is where it starts — ironing out movement flaws, addressing niggles, and regaining control. It’s slower, more technical work: tempo lifts, single-leg strength, targeted mobility. We also re-test movement patterns here to make sure athletes are starting fresh, not dragging old issues forward.

Phase 2: Build the Base
Weeks 5–8
Now we shift gears. Progressive overload becomes the focus — heavier lifts, more intensity, and refining key movement patterns like squats, hinges, pushes, and pulls. This is when athletes usually start to feel the difference — more power, more endurance, more confidence.

Phase 3: Power & Performance
Weeks 9–12
Finally, strength turns into output. We bring in plyos, resisted sprints, sport-specific drills. Everything becomes more explosive. The goal is simple: feel sharp, fast, and ready before the first whistle of pre-season.

3. Common Mistakes AFL Players Make

It’s easy to get this part wrong. Some common pitfalls we see:

• Jumping straight back into running: Without a strength foundation, this often leads to early-season injuries.

• Chasing numbers in the gym: Strength is only useful if it transfers to performance. Bigger lifts don’t always mean better results.

• Ignoring recovery: The off-season isn’t about seeing how hard you can go. It’s about building sustainably.

4. What Makes Pivot Different

We don’t just run strength sessions — we build complete athletes. At Pivot Sports Performance, you’ll find:

• Coaches with elite-level experience.

• Integrated physio support to keep you moving well.

• Return-to-sport testing to show you where you’re improving — and where you’re not.

• Concussion baseline testing, because long-term health matters too.

Our AFL Off-Season Program blends personalised strength plans, small-group coaching, and access to recovery tools — all geared to help you show up at pre-season stronger, faster, and more prepared.

Final Word: Don’t Waste the Off-Season

This is where the next level begins. Whether you’re pushing for a squad or prepping for another big year, the work you do now sets the tone. Strength is the difference — between almost and unstoppable.

👉 Book your AFL Off-Season Strength Program today at Pivot Sports Performance, Bundoora or Ringwood.