Australian Football
Your off-season.
Your advantage.
AFL demands more running than any other football code. Pelaris builds AI-powered programs that make your off-season count and your pre-season easier.
Why AFL players need smarter training
AFL is one of the most physically demanding team sports on the planet. Players cover 12 to 16 kilometres per match across a ground that measures 165 metres long. They sprint, tackle, leap for contested marks, kick under fatigue, and repeat it for four quarters. The aerobic demands rival distance running, while the contact and explosive efforts rival rugby.
Despite this, most local and community footballers spend the off-season doing random gym sessions or nothing at all. The ones who arrive at pre-season fit, strong, and conditioned have a massive advantage. That is where structured, periodized programming changes the game.
The AFL off-season: a cultural moment
In Australia, the footy off-season is more than a break. It is a defined cultural moment. The season ends, Mad Monday happens, and then every footballer faces the same question: what am I going to do with these months before pre-season starts?
For community-level players, the off-season typically runs from October through February. That is four to five months. Enough time to build a serious aerobic base, add meaningful strength, or complete an endurance event like a half marathon or marathon. The athletes who use this window strategically return to pre-season ahead of the pack.
Pelaris treats the off-season as a structured training block, not dead time. The AI builds a periodized program that progresses you toward your goals while ensuring you arrive at pre-season in strong physical condition.
Position-specific demands
Not every footballer needs the same program. Pelaris understands positional demands and adjusts accordingly.
Midfielders
The engine room. Midfielders cover the most ground, often exceeding 16 kilometres per game with a significant proportion at high intensity. They need exceptional aerobic capacity, repeated sprint ability, and the endurance to maintain decision-making quality deep into the fourth quarter.
Key Forwards
Explosive power defines the key forward. Vertical leap for contested marks, sprint acceleration to lead patterns, and the upper-body strength to hold position in one-on-one contests. Less total distance covered, but the efforts are maximal and decisive.
Defenders
Sustained effort with constant reactivity. Defenders cover high distances but in more variable patterns, responding to opposition movement. They need aerobic endurance, the ability to recover quickly between efforts, and the mental sharpness to make good decisions under physical fatigue.
Off-season vs pre-season: know the difference
The off-season is yours. Pre-season belongs to the club. Understanding this distinction is key to making the most of both.
Off-season (Oct-Feb)
Base building, personal goal pursuit, and weakness correction. This is where you build the aerobic engine, add strength, address mobility limitations, and chase personal goals like endurance events or lifting milestones. Pelaris owns this phase entirely, building a structured program around your ambitions.
Pre-season (Feb-Mar)
Club-directed conditioning, match simulation, and skills integration. Pre-season typically involves structured running programs, time trials, and practice matches. Pelaris adjusts your supplementary training to complement club sessions, managing total load so you peak for Round 1 instead of burning out in February.
How Pelaris trains AFL athletes
Pelaris understands footy. The AI builds programs that respect the unique demands of Australian football while giving you the tools to pursue your own goals alongside your sport.
Schedule-aware programming
Your match days, training nights, and recovery days are the foundation. Pelaris builds around them, placing hard sessions on appropriate days and managing total weekly load so supplementary training adds to your game instead of detracting from it.
Footy-specific conditioning
Repeated sprint ability, contested ball power, kicking endurance, and the aerobic base to sustain intensity deep into games. Your conditioning work mirrors the demands you face on game day.
Marathon training in the off-season
Want to run a marathon while playing footy? It is absolutely doable in the off-season. Pelaris builds a periodized marathon plan that transitions smoothly back into footy-specific conditioning as pre-season approaches. No compromises on either goal.
Pre-season ramp management
Pelaris manages the transition from off-season training into pre-season demands, gradually shifting your program focus from personal goals to sport-specific readiness. Arrive at pre-season fit, strong, and ready to compete from day one.
Frequently asked questions
How much running do AFL players actually do in a game?
AFL players cover between 12 and 16 kilometres per match, making it one of the highest-running team sports in the world. Midfielders often exceed 16 kilometres with significant portions at high intensity. This demands an enormous aerobic base combined with repeated sprint ability, which is why structured off-season conditioning is so valuable.
Can I train for a marathon while playing footy?
Yes, particularly in the off-season. The AFL off-season (typically October through February at community level) provides a substantial window for endurance training. Pelaris builds your marathon program around any remaining club commitments and manages the transition back to footy-specific conditioning as pre-season approaches. Many footballers successfully complete distance events during the off-season with proper programming.
What strength training should AFL players focus on?
AFL demands a blend of lower-body power (for marking, tackling, and sprint acceleration), posterior chain strength (for injury resilience), and upper-body functional strength (for contested ball situations). Key movements include squats, deadlifts, hip thrusts, single-leg work, and pulling variations. Pelaris programs these within a periodized structure that accounts for your match and training schedule.
How is the off-season different from pre-season for AFL?
The off-season is your personal time for base building, pursuing individual goals, and addressing weaknesses. Pre-season is typically club-directed with structured running programs, skills sessions, and match simulation. Pelaris helps you make the most of the off-season so you arrive at pre-season in strong shape, rather than starting from scratch.
Does Pelaris account for my position when building a program?
Yes. Pelaris understands that midfielders need exceptional endurance and repeated sprint ability, key forwards need explosive power and vertical leap, and defenders need sustained effort with decision-making under fatigue. Your program reflects your positional demands alongside your personal training goals.
I play local footy, not professional. Is Pelaris still relevant?
Absolutely. Pelaris is built for athletes at every level. Community footballers often benefit most from structured off-season programs because they typically do not have access to club-provided strength and conditioning support during the break. Whether you play reserves, seniors, or social footy, having a periodized plan beats random gym sessions every time.
Make your off-season count
Build the fitness, strength, and conditioning that sets you apart when the season starts.
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