The Skill and Games
Based Fitness Training and
Conditioning Secrets
By Joey Hayes
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc1
Contact Details
In Joe We Trust Strength and Conditioning
www.injoewetrust.com.au
[email protected]
WARNING
Please note information contained in this manual is the author’s opinion and is no substitute for
professional medical advice. Please consult a doctor or registered health professional before
implementing any of the above techniques or guidelines. The author takes no responsibility for the
incorrect technique or dietary modifications as a result of unsupervised performance of methods
outlined in the manual.
2cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
A NOTE FOR COPYCATS AND PLAGIARISTS
All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or by any information storage
and retrieval system, without the expressed written permission from Joey Hayes. We have unique
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links. Do not risk breaking international copyright infringement laws and getting yourself in major
trouble. Fines start at $150,000 and include a possible prison sentence upon conviction.
Joey Hayes would like to thank Dean Robinson, Dan Baker,
Joel Marion, Eric Cressey, Chris Mohr, Joe Defranco, Zach Evan Esch, John
Berardi, Charles Poliquin, Paul Chek and Alwyn Cosgrove for their assistance
and knowledge contained in and compiling the Performance Manual.
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc3
Contents
Introduction
7 Key Guidelines to Follow When Implementing Games Based Fitness Training Drills
6 Goals of Games Based Fitness Training Drills
8 Reasons Why Commonly used Fitness and Conditioning Methods Like Running Long Distances,
Swimming and Cycling DO NOT Enhance Football Performance
The Skill Based Training Drills:
Sprint Technique Starts
Speed and Agility Games
Games based skill based speed/decision making drills
Tackle drills
In Close Ball Work Non Competitive Skill Based Drills 2 footballs 2 people
In Close Ball Work Non Competitive Skill Based Drills 1 football 2 people
Competitive Skill Based Drills in (Groups of 3 players)
Competitive Skill Based Drills (In groups of 6 players) (1 football for each group of 6 players)
Skill and Game Bases Fitness Drills (1 Football for each group)
The Exact Work Rest Ratios to Develop Each Specific Energy System
4 Remarkable Ways to Manipulate Games Based Drills For Extraordinary Results
6 Important Factors to Think About When Planning and Periodising Your Games Based Fitness
Sessions
Why ONLY Playing and Training Football Increases Your Risk of Injury and Limits Your Chances of
Playing Professional AFL
The Alternative Training Methods To Develop Better, Fitter, Faster, Stronger Bullet Proof Footballers
How to Plan and Periodise Your Training Drills and Training Session and Training year
What about Periodisation of skills and drills for the in-season?
Peridisation and progressive Skill and Drill Training Chart
Key Coaching Points for Individualisation of Skill and Games Based Fitness Drills:
Commonly Asked Questions
Putting It Altogether
About the Author
4cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
Introduction
Welcome to The Ultimate Guide to Skill and Game Based Fitness Drills for Australian Rules Footballers.
This Manual will detail the best methods to simultaneously develop both the aerobic and anaerobic
energy systems, speed and acceleration, precise skills, whilst developing vision, spatial awareness
and decision making capabilities under fatigue and in a game like situation. This is an amazingly
effective training technique to maximise your training gains when your training time is limited and will
ensure you have the advantage over your competitors.
7 Key Guidelines to follow when implementing
games based fitness training:
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6 Goals of games based fitness training:
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The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc5
8 Reasons Why Commonly used Fitness and
Conditioning Methods Like Running Long Distances,
Swimming and Cycling DO NOT Enhance Football
Performance
Problems with traditional Methods to develop endurance:
1. Can increase over-use injuries
2. Decreases flexibility
3. Decrease speed
4. Decrease power
5. Develop non specific fitness non transferable fitness
6. Is not Sport Specific
7. Do not develop other specific skills
8. Shift the strength and power curve continuum making athletes slower if not
performed at higher intensities.
6cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
The Skill and Games Based Training Drills
Sprint Technique Starts
Falling starts
Wide out starts
Jump back start
Wrestle starts
Resisted starts front
Flag starts/ AFL Hand drop sprints
Resisted starts back
Kneeling starts
Kick in front sprint gather (Benton)
Resisted Bummies
Arms above head hip circles rotations
Arms above head crows ab drill (3 legs to 1 leg)
5m head start resisted run against partner
Contrast sled training with football leading in front against
opposition
King Arm action drills
Left arm above head left leg1 leg squat right hand side
against wall
Speed & Agility Games
Bull Rush
Rats and rabbits/Scissor Paper Rock
Speed tag
5 cone speed tag cone touch/tackle gladiators
Cats Geelong 1-arm ball knock
Nats touch tackle drill diagonal run
Nats h’ball tag drill (No Movement)
oz-tag and steal shirt
Every Bodys it-Knee tag and push up when 6 Colour Cone call and react
tagged
Smash Ball turn around and react
321
Agility Belt Drills
Can set them up in a circuit like manner
Sarges Colour Cone Agility Drill
Games based skill based speed/decision making drills
West Coast 3 player ball roll pick up and Ashkar 3-man shepherd sprint and block down the line
sprint
Swans out to cone 180’ change of direction Up off the ground and tackle (Swans Drill) Jarrod Crouch
and tackle and or evade
Run fwd to guard mark back pedal and Ball drop in front sprint and protect
run back into pack and mark under token
pressure
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc7
Tackle drills
Walking Mellor 4 cone each angle tackle drill
Crows 3 cone tackle drill on boundary line
Geelong Ball roll pick up and feed off
2 player competitive roll pick up and sprint
Mellor around the cone face off
UFC Rotations Around The World
In Close Ball Work Non Competitive Skill Based Drills
(In Pairs, 1 footy each person)
Round to the left H’balls
Round to the right H’balls
Train Track Pop up to yourself H’balls
On the deck
Up above (down the line)
Reactive Rebound footy
Spoil Footy
2-Ball continuous handball pop ups
Work him over (left and right)
In Close Ball Work Non Competitive Skill Based Drills
(In Pairs, 1 footy between 2 players)
Smother Gather Compete
Protect the line of the ball
Smash Ball
Accelerate fwd and kick to team mate then
accelerate backwards-from 1 end then from both
(tram tracks)
1-Leg Smash 1-Hand Catch Smash Ball
1 Hand Kicks, 1 Hand Marks
Lateral Kick Lead
1 vs. 1 Kick return to the coach can be 3 vs. 2 kick
return to the coach
If short on balls-kick run thru, handball run thrus
Competitive Skill Based Drills in (Groups of 3 players)
3’s away on the deck
Lateral roll ball 3’s away pick up
Hand Ball Mark Compete
Yum Cha 1
Protect the ball carrier (2 vs. 1)
Kick Attack a defender (3’s)
Gazzas Drill (Groups of 4 players)
8cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
Competitive Skill Based Drills
(In groups of 6 players) (1 football for each group of 6 players)
Competitive Give and Go 6 players (2 players in the
middle token pressure giving h’balls to the 4 outer
players in group square)
Ruckwork tap downs (Recovery) in 6’s
Lions Key Position Drill-Mark Lead Repeat
Skill and Game Bases Fitness Drills
(1 Football for each group)
5 vs. 5 (3vs2) In close handball Game and Return to the coach or run thru to other group and
handball to them
4 vs. 2 Geelong 4 Group Triangle Run & Carry (hball backwards or side-ways)
4 vs. 2 JR in the Centre kick to contest and players run to give ball to JR in the centre 3-4 groups in total
better if 3 groups so a 1 :1 work rest ratio
1:5 work rest ratio-Key Forward Drill, 2nd and 3rd efforts with 1 lead, 2 leads, 3 leads and grapple and
mark over the back of the pack etc
4 vs. 2 Transition from backline thru centre into forward 50m
5 vs. 5 Oztag Touch (no contact)
5 vs. 5 Standard touch football
5 vs. 5 Drop Off Touch (no contact)
5 vs. 5 handball Game (8mins) (Boundary line to 50m)
5 vs. 5 Kicking Keepings off (8mins) (Inside 50m) (Light Contact)
5 vs. 5 Gaelic Footy (8mins)
5 vs. 5 no goalie halfway soccer (8mins)
3 vs. 2 Gladiators Power Ball Cone Touch Drill (8 mins)
5 vs. 5 JR Stoppage in 30 x 30m grid to get thru 1 goal on each side (must run thru the square). If the ball
is fumbled it’s a ball up if the play is too slow it’s a ball up. The drill starts with a throw in.
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc9
The Exact Work Rest Ratios to Develop Each Specific
Energy System
Basic Guidelines for Work Rest Ratios to develop each
specific energy system are listed here:
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(Aerobic and Lactic system training effects).
How to implement drills to develop the various energy systems is largely determined by the amount
of work the player performs in comparison to the amount of rest they receive throughout the duration
of the drill.
For example when the players are performing in close ball work in pairs, usually 1 player will be
training (working) whilst the other player is largely stationary (resting). This type of training would
develop the aerobic system as the player is working for a period of 1 and resting for 1. Therefore a 1:1
Work Rest Ratio is evident.
4 Remarkable Ways to Manipulate Games Based Drills For
Extraordinary Results
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results in increased speed and acceleration requirements and also less time to execute skills)
Time (Drill Duration/Length) Time Constraints (can modify drills as there may be smaller fields/
space/areas which result in time constraints when performing the drills i.e. there will be reduced time
to make decisions due to the increased pressure applied in the drills). The coach can lengthen the
drill for an extended time period e.g. from 5-10mins)
Rule Modifications (e.g. No bouncing the football in the 5 vs. 5 handball game, the player can only
kick in the keepings off kicking drill, the players can only handball back and to the side in the centre
square transition drill and marking/ruck contest scrimmage drill)
Participant Constraints (number of players i.e.Attackers, defenders can be even or odd for coaching
purposes, the coach can have an interchange or rotations for coaching purposes and to make
players concentrate and be aware of changes occurring).
10cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
6 Important Factors to Think About When Planning and
Periodising Your Games Based Fitness Sessions
Duration:
Time/Duration or length of time for the training and conditioning drills. For example 20 mins of skills
work and conditioning.
Length:
Length of the field or distance for skill components in the drill. For example 20m kicks vs. 50m kicks
Intensity:
The speed of execution of skill drills and or pressure involved, the speed of conditioning work or
percentage heart rate or the load lifted on a bar.
Frequency:
The number of training days the skills, conditioning or strength training is performed.
May also refer to the frequency or number of times the athlete performs the skill, e.g. 25 kicks each
session.
Type:
Is the type of training undertaken. For example, skills, strength, speed, agility, strength, flexibility,
fitness and conditioning.
Mode: the modality used to develop the specific physical quality;
Refers to the specific type of training, for example conditioning may be running, pool work, cycling,
boxing, they are all forms of conditioning but are different in relation to muscle used, joint angles
and body positions as well as loads on the body. Cycling is non impact where as running is high
impact.
Volume/Load:
Duration x Frequency x Intensity
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc11
Why ONLY Playing and Training Football Increases Your Risk
of Injury and Limits Your Chances of Playing Professional AFL
In the How to Physically Prepare Australian Rules Footballers Presentation, I discuss the benefits of
having footballers play other sports. As it allows the athletes to develop other transferable skills,
enhance hand eye co-ordination and ensure athlete do not develop over-use injuries as well as
help alleviate boredom. Almost every single junior footballer that I have coached that has been
drafted has played other sports and never trained for football year round. Sports that help develop
transferable skills that are of benefit to Australian Rules Footballers are listed below:
Basketball (Clean hands, vision, awareness, speed, acceleration, deceleration, leg power)
Soccer (kicking skills, agility skills, repeat sprint ability)
Gaelic Football (kicking skills, aerobic and anaerobic endurance)
European Handball (hand skills, vision, aerobic and anaerobic abilities)
Touch Football (Agility, speed, evasion, vision, endurance, repeat sprint ability)
Squash (Agility, speed, acceleration, deceleration, hand eye co-ordination)
Mixed Martial Arts (Explosive power, conditioning)
Wrestling (tackling, conditioning, strength, confidence)
Rock Climbing (grip, fingers, legs, back and all over strength)
Gymnastics (balance, flexibility, strength, stability, control, power)
I implement a lot of these sports during the early pre-season as a substitute for traditional
conditioning methods.
12cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
The Alternative Training Methods To Develop Better, Fitter,
Faster, Stronger Bullet Proof Footballers
So what other methods do we use to condition and develop other skills for AFL Footballers?
Other methods for developing football specific fitness or other skills that will transfer onto the footy
field
Strongman Training
Involves lifting and moving odd shaped objects of irregular weight and size (barrels, logs, tires, kegs,
farmers walk apparatus, sleds, yokes etc)
Is a modified circuit method
More of a strength-endurance session ~ however can have high Lactic Acid and aerobic effects,
depending upon training variable manipulation
Not really suitable to a lot of athletes in regards their Energy System conditioning requirements
Inexact nature of overload (not precise increments in weight like with barbell, dumbbell, machine
training) ~ how do you precisely increment the difficulty of training for athletes of different sizes?
Need all sorts of “odd” equipment and lots of space
May be a useful “variety” stimulus for some athletes
May be useful combined with traditional interval training for athletes who require a-cyclical
strength-endurance and energy system fitness – AFL Players, martial artists, rugby union/league etc
Wrestling/grappling/mixed martial arts/boxing etc
Gained popularity due to renowned endurance and energy system fitness of athletes in these
sports (& other combat sports such as kick-boxing, judo, mixed-martial arts etc).
Basically are just a different mode of exercise, both still rely upon interval training methodologies
etc
However both stimulate aerobic and anaerobic adaptations in the upper body ~ typically athletes
tend to rely upon lower body modes such as running & cycling for energy system conditioning etc
and/or can’t swim well enough to derive much conditioning effects from swimming.
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc13
Wrestling
Must design appropriate session suitable to the Energy System conditioning requirements/needs of
athletes (i.e. session could be a very general or specific in its intended effects)
However can offer a variety stimulus to training ~ some training sessions that are general in nature
still provide a benefit to the athlete
Can provide intense energy system conditioning for athletes who may have an injury precluding
them from running/cycling etc
Can be “fun”
Safety can be an issue ~ need proper tuition and equipment.
How to Plan and Periodise Your Training Drills and Training
Session and Training year
Closed to Open Skills Continuum
Stage 1: Stationary, No opposition pressure, Technique emphasis, Increasing distance
Stage 2: Movement; straight line progressing to lateral, Increasing distance, No opposition
pressure
Stage 3: Multi-directional movement with passive opposition pressure introduced
Stage 4: Apply skills in modified game scenarios
Stage 5: Match scenarios/Full Field Games
Methods of Training Drill Progression Continuum
Slow to Fast Speed and execution of Skills and Training Drills
Simple to Complex Progression of Skills and Training Drills
No Pressure to Drills with Pressure
14cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
Progression of Skill and Drill Movement Continuum
Stationary Movement
Linear Movement
Multi-Directional
Modified Games
Full Field Match Scenarios
-
Stationary skills
-
Walking skills
-
Jogging skills
-
Running skills
-
Change of direction skills
-
Involved in team skills (no competition and controlled environment)
-
Team skills (Competitive environment controlled)
-
Full contact team skills (Ready to play)
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc15
What about periodisation of skills and drills for
the pre-season?
t Block 1 (November-December, 3-4 wks)
-
Stationary handball drills progressing to straight line movement, onto lateral movement drills
-
Kicking stationary from 10m out to approx 40m over 3 -4 sessions, progressing to straight line
movement with kicking to approx 30m
-
Ground level pick ups by week 3 (5 mins max)
-
Hand & Overhead marking, non-contested.
t Block 2 (January, 3-4 wks)
-
Emphasis on lateral movement handball drills, incorporating some passive contested
scenarios
-
Ground pick ups as component of handball drills
-
Moving kicking drills out to 40m – 50m
-
Passive pressure in kicking drills
-
Passive contest in overhead making drills
-
Some passive pressure game sense drills (10 mins)
-
Phase out stationary handball drills
t Block 3 (February, 3-4 wks)
-
Moving and contested handball drills
-
Controlled tackle technique drills
-
Full ground ball movement efficiency drills
-
Passive pressure game sense drills progressing to full pressure (by week 3)
-
Minimal contact Handball Games/Gaelic Games to introduce game running demands
-
Tactical; stoppages, forward structure etc.
16cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
Peridisation and progressive Skill and Drill Training Chart
Closed Skills
Kicking
Drill examples
Stationary
No Pressure
Increasing dist
Tech emphasis
10m to 30m stationary kicking
Set shot goals up to 25m
Pairs kicking
Goal shooting (golf score card)
Movement
Straight line
Lateral
No pressure
Straight line lane kicking
Lateral movement & kick
Lanework
Triangular or square kicking
Movement
Straight line
Lateral
No pressure
Straight line lane kicking
Lateral movement & kick
Lanework
Triangular or square kicking
Movement
Straight & Lat
Passive Pressure
Straight line with passive pressure
from behind or front
Lateral movement with pressure
Lanework with opp trailing press
Movement off straight line with
multi-dir pressure
Modified Games
Kicking possession games
10 vs. 5 keepings off
10 vs. 10 possession game
Open Skills
Match scenarios
Full field games
Kick in and stoppage strategy drills
Forward entry drills
Full field 1 on 1 match practise
Defensive 50 kick ins, transition.
Fwd 50 entry patterns
Match practise
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc17
Closed Skills
Handball
Drill examples
Stationary
No Pressure
Increasing dist
Tech emphasis
5m to 30m stationary
Pairs hands
Target hands
Movement
Straight line
Lateral
No pressure
Straight line lane handball
Lateral movement & handball
Lanework
Grids/squares, multi-dir handball
Movement
Straight & Lat
Passive Pressure
Straight line with passive pressure
from all directions
Lateral movement with pressure
Lanework with opp trailing press
Squares/Grids with opp press
Random move & press
Modified Games
Handball possession games
10 vs. 5 keepings off
10 vs. 10 possession game
Open Skills
Match scenarios
Full field games
Quick reflex and hands drills at
stoppages.
Quick handball release drills under
tackling pressure
Ball ups, reading ball off rucks
and creating clearance
Match prac with pre-stated No. of
handballs
Key Coaching Points for Individualisation of Skill and
Games Based Fitness Drills:
You must determine the extent to which your players need to train for power or endurance
This will vary depending upon the players’ position and strengths or weaknesses in their Energy
System fitness make-up.
Commonly Asked Questions:
What do I do with athletes that don’t work HARD in the game and match based fitness drills?
We combine game based drills and specific fitness and conditioning drills for them to perform prior
to the games based fitness work they do.
That way they are already pre-fatigued going into the games based fitness drill and will gain some
benefits from the games based drills.
Are there any problems with games based fitness and conditioning drills?
Skill and Games Based Fitness relies upon athletes intent to work hard.
If players’ intent to work hard is not high and the game is not well constructed, then lower HR’s as
compared to traditional conditioning training
Games must be well constructed and monitored to get good effect - most games conditioning
occurs at lower HR levels.
18cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ
The solution and best approach:
Best approach may be to combine games conditioning and traditional conditioning.
However during actual sports competition HR responses are much higher than training based
games conditioning ~ therefore traditional conditioning may be used also to induce greater HR
and conditioning effects before skill training.
Field and court sports have irregular movement and activity patterns unlike “steady state” sports
(running, swimming, cycling, triathlon etc).
What endurance running should you do? I’d prefer to focus on speed or areas that playing the
game won’t actually develop
Does this mean I don’t or won’t do any running with the players I coach?
I do some specific individualised running that is calculated by the athletes’ maximal aerobic speed
which I take from a 3km time trial.
I use this information to construct an individualised running program that is performed 1-3 days per
week, depending on the athletes’ specific requirements.
The running is supramaximal or above their maximal speed, which has been shown to improve
aerobic fitness in trained elite athletes.
Putting It Altogether
The manual has showcased many drills and techniques that can be used to enhance your
players, fitness/endurance, speed, agility, foot, hand marking and tackling skills, as well as vision
and decision making under pressure in a game specific and replicable manner that will transfer
onto the field. The manual has outlined how to manipulate drills for maximal benefit and training
effect, as well as showcasing alternative methods to develop sport specific fitness that enhance
performance and reduce injury. The manual has outlined the appropriate methods of periodisation
and progression to ensure your players stay healthy and injury free and peak when it matters most.
All the best!
The Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZc19
About the Author
Joey Hayes has earned a reputation as one of
Australia’s leading, innovative and most successful
strength and conditioning specialists.This reputation
has been established by the phenomenal results
of Professional Sporting Teams, Elite Sporting
Institutes and Organizations and Elite athletes
utilizing his Training Programs, methodologies and
philosophies.
Athletes have proclaimed Joey to be their secret
weapon, and a catalyst behind their results and
success. His training programs have resulted in
world records, world championship medallions,
commonwealth games medals, grand final
premiership glory, junior athletes procured by
professional sporting teams and numerous athletes
achieving life-time personal bests!
Joey has trained over 250 State, National and
International athletes in a multitude of sports, most
notably, AFL, Rugby League, Swimming and Martial
Arts.
He owns and operates a highly renowned Private High
Performance Athletic Training Facility known as The PIT.
The number one place for athletes to train; exclusively
dedicated to Elite Athletic Performance Enhancement.
Joey has achieved the highest level of academic
qualifications and expertise for a Strength and
Conditioning Specialist. He has completed a Masters
Degree in Exercise Science (Strength and Conditioning)
from Edith Cowan University and a Bachelor of Business
(Sports Management) from Griffith University.
He is recognized as a Certified Strength and Conditioning
Specialist (CSCS) through the National Strength and
Conditioning Association (NSCA). He has qualifications
in Olympic Weightlifting and speed development as a
Track and Field Sprint Coach.
Joey’s unique blend of in-the-trenches-knowledge,
coupled with superior academic qualifications ensure
astonishing results in record time, and have affirmed his
status as one of Australia’s most successful and highly
sought after strength and conditioning specialists.
20cThe Skills and Games Based Fitness Training & Conditioning Secrets1VL`/H`LZ