JJ's High Performance

Some cheaper alternatives 👇🏼

If you want to have a serious off-season, you need the right tools. These four are the main ones:

1️⃣ GPS Watch

Make sure it tracks distance, pace, max speed and heart rate. It makes your running far easier to measure and progress properly.

Cheaper alternative: Measure out your local footy oval and use known distances to hit your running and pacing targets.

2️⃣ A Good Footy

Sounds obvious, but plenty of players train with the wrong ball.

Use the correct size, leather and brand you play with, whether that’s Sherrin, Burley or another match ball, and make sure it’s in good condition.

Cheaper alternative: A Sherrin replica or training ball. It won’t feel exactly the same as a match ball, but it will still do the job.

3️⃣ Quality Runners

The logo doesn’t make a shoe good. The right shoe for you does.

This is one area I wouldn’t try to save too much money on.

Cheaper alternative: None really. If you’re going to be doing a serious amount of running, invest in a quality pair that suits you.

4️⃣ Gym Membership or Home Gym

Any decent commercial gym should have everything you need.

For a home setup, you can get a long way with adjustable dumbbells, a bench, barbell, plates and a rack.

Cheaper alternative: Marketplace. Second-hand weights are one of the easiest places to save money. A 30-year-old 20kg plate still weighs 20kg.

And remember, none of this equipment will make your off-season successful by itself.

The biggest return will always come from having the right plan, then consistently doing the work.

Season review in 4 statements.

One of these is going to strike a nerve with you.

That’s the one that needs to be your biggest priority this off-season.

Biggest mistake motivated players make: starting before ticking these 4 boxes.

Getting stronger now isn’t the goal.

Players often have no idea how to review their season. There’s one clear winner.

Season done? Don’t just start training.

Here’s what the stats say since the stand rule came in:

Teams are moving the ball from D50 to Inside 50 more effectively.

Kick-ins are reaching Inside 50 more often.

Uncontested marks have increased.

Stoppages and tackles have decreased.

And scoring has increased.

Exactly what the rule was designed to do.

Speed might not be your issue.

Some basic rules for this test👇🏼

1️⃣ Every rep paused on the ground. No touch and go.
2️⃣ Full lockout at the top.
3️⃣ Only a few seconds between reps.
4️⃣ Every rep starts from the floor. No raised plates or blocks.
5️⃣ Once form breaks down, the test is done.

For footballers, getting stronger isn’t just about building muscle.

The goal is to improve how much force you can produce relative to your bodyweight, then learn to express that force quickly.

A 100kg player lifting 180kg = 1.8x bodyweight.
An 80kg player lifting 160kg = 2x bodyweight.

The lighter player lifts less, but is relatively stronger.

That matters for sprinting, jumping, changing direction and moving your body around the field.

But more strength isn’t automatically better forever.

If you’re already around 2x bodyweight or above on the trap bar, simply chasing bigger max-strength numbers becomes less important. And if you’re already above 2.3x BW, it probably shouldn’t be your main physical priority.

From there, the focus shifts towards expressing that strength faster through sprinting, jumping and explosive work.

Get strong. Then learn to use it fast.

2008 to 2016 was a special era.