Coach Sam Glover

In-Season Training Splits Tier List

Click the link in my bio for access to my FREE In-Season Football Framework so you can build power, improve strength and prevent injury this season

Everyone has heard their coach tell them to get front and centre

But players continually run under the ball or past the contest

Use these front and centre craft tips to help you get more of the ball at ground level and kick more goals in 2026

If you like this kind of content - follow along as we dissect more parts of the game so you can have more impact on game day

Backyard footy drills p.3

Wall rebounds
A bit more of a reactive drill to build cleanliness, touch and reaction speed.

Beginner 🔥
2 x tennis balls - for developing players looking to build touch with both hands with a simple rebound action

Advanced 📈
2 x footys - progress to this to challenge reaction and cleanliness with the appropriate footy size

Pro 💪🏼
2 tennis balls + 1 footy juggle - the juggle speeds the drill up so quick decision making and cleanliness is significantly tested

Elite 🐐
2 footys + 1 tennis ball - still a work in progress for me - comment a ⬆️ if you are able to do it

End of pre-season pains are normal after you’ve pushed your strength, endurance and speed for a prolonged period of time

Try these exercises if you have got pain in these areas

Patella tendon ➡️ Spanish Squat
Hold the squat at about 60degrees knee flexion. The bands should pull you forward so you don’t fall backwards. Less knee bend if pain is too high or doesn’t improve as you go

Achilles ➡️ SL Smith Calf Iso
Can be loaded or bodyweight dependent on how it feels - bodyweight go for longer holds around 45s

Hamstring ➡️ Reverse Plank
Benches closer and less weight if too sore. Keep alternating legs for full effect

Groins ➡️ Copenhagens
More leg on bench is easier (eg. Knee on bench easier than just foot)

Give these a go up to 3x per day and watch your pain disappear

Backyard footy drills p.2

Handball to self
Every level of footy should be doing some variation of this drill. Translates to handball ability, cleanliness and reaction speed

Beginner 🔥
Practice cradling the ball in one hand and striking to ball with your index finger.

Beginners are aiming to get good backspin whilst not needing to move their feet to chase the ball

Intermediate 📈
Begin to build in speed and cleanliness. Intermediates are only allowed to catch the ball in one hand and immediately handball it into the air. Alternate hands each time and aim to not have to move to catch the ball

Pro 💪🏼
2 ball juggle. Now the reaction speed and cleanliness is dialled up and every handball counts.

Aim for 30 in a row - if you can get 30 in a row DM me and I can give you the elite level of this drill

Do you have sore hips after training or games?

Hip soreness is common in AFL footballers. Between running loads, kicking, and constant changes of direction, the hips take a lot of stress across a season.

These 3 exercises can help build strength and control through the hip joint:

• Bulgarian Split Squat - build single leg strength and stability - 3x8 each side
• Cable Hip Abduction - strengthens the lateral hip muscles that control pelvic stability - 3x6 each side
• Cable Hip Flexion - targets the hip flexors that are heavily involved in sprinting and kicking - 3x6 each side

Consistently strengthening these areas can help improve hip resilience and reduce soreness across the season.

Save this to add into your gym sessions and follow along for more tips to guide your training

The Complete Footballer 🏉

Been working with Albi for the past 2 weeks with a focus on kicking technique. Coming along nicely

Let me know in comments what improvements you can see in her kicking style 🦵🏉

If you want help with your kick - head to the link in my bio to access your Free Kicking Analysis

Winning aerial contests 1:1 comes down to strength and trunk stability

If your trunk collapses or you lose your footing - you lose the contest

Add these exercises into your training and watch your contest wins skyrocket

Train with intent
Train like a Complete Footballer

Backyard footy drills p.1

Kick to self
A great solo drill for all levels of footy to work on hand to foot connection, ball drop and balance.

Beginner 🔥
Practice getting your hand placement on the ball correct, lift and lower with relaxed arms and kick the ball to yourself.

Helps beginners with a close ball drop and lowering ball to foot

Advanced 📈
We are going for speed here. Organise the ball in your hands as fast as possible and get it onto your foot quick. Build this until every kick pops up in front of your face

Pro 💪🏼
Add in some change of angle steps while still maintaining the ball drop speed. Simulates a match better where we have to make quick decisions by foot.

Big few months behind the scenes.

We’ve had a baby.
Moved locations.
Started a new job.

Now it’s time to build properly.

The Complete Footballer (TCF) is about developing footballers the right way:

• Fundamental skill development (1:1 & small groups)
• Individualised strength & conditioning (junior → senior, male & female)
• Free education around preparation, recovery & game knowledge

Because football development shouldn’t be random.

It should be complete.

If you’re serious about improving this season, stick around.
Plenty coming. 🔒🏉