How one small offseason plan changed everything for Liam

When the AFL season ends, most players think it is time to switch off. Rest is important, but the offseason is also the perfect window to get better. What you do now will shape how strong, fast and confident you feel when preseason begins.

Here is a simple AFL offseason checklist with five key steps to keep you moving forward and ready to perform.

1. Reset Your Body

The first goal is recovery. Your body takes a huge load during the season. Sore hips, tight calves or lingering niggles can slow your progress later. Use this time to rest, complete your rehab, and get checked by a physio if anything still feels off. Good recovery sets the base for strong training later.

2. Build Strength in Key Areas

AFL demands strength through the legs, hips, and upper body. The offseason is the best time to rebuild muscle without the pressure of weekly games. Focus on squats, lunges, core work and upper body strength. This helps you win contests, hold your ground and move with more power.

3. Improve Your Running Base

Running is the heart of AFL. Once your recovery phase finishes, start building your aerobic base. Steady runs, tempo runs and repeat efforts will help you return to training with confidence. A stronger engine lets you play faster for longer.

4. Sharpen Footy Skills

Even in the offseason, your touch matters. Light skills once or twice a week keep your kicking and marking sharp. Short kicking drills with friends, handball targets or small sided games can make a big difference. Your goal is to return to preseason already feeling clean with the ball.

5. Set Clear Goals for Next Season

Take time to choose three or four goals you want to achieve next year. It might be improving your fitness scores, earning more game time or gaining confidence in contested situations. Clear goals guide your training and keep you motivated in the quieter months.

Final Thoughts

The offseason is not about grinding every day. It is about smart choices and steady progress. By following this checklist, you will walk into preseason fitter, stronger and more prepared than ever.