So you want to train like a pro? Good onya, mate. Whether you're a grassroots player just lacing up the boots for the first time, a parent helping your kid get started, or a local club coach looking for fresh ideas, you've come to the right place.

Great teams don't win premierships by accident. Successful clubs build a culture of relentless skill development. But here's the thing—you don't need to be a star player to train like one. You just need the right drills, a bit of patience, and a willingness to put the work in.

This checklist will walk you through the essential training drills for beginners. By the end, you'll have a practical, step-by-step system to build core skills—catching, passing, footwork, tackling basics, and game awareness. No fancy equipment required. Just you, a footy, and a bit of space.

Let's get into it.

What You'll Need (Prerequisites)

Before you start, make sure you've got these basics sorted:

An Australian rules football (size 4 or 5 for juniors, size 5 for adults)
A decent patch of grass (local park, backyard, or oval—nothing too muddy)
Cones or markers (shoes, water bottles, or jumpers work fine)
A training partner or two (solo drills are okay, but partner work is better)
Water bottle (hydration is key—don't be that person cramping up)
Proper footwear (footy boots for grass, runners for hard ground)
Positive attitude (you'll drop the ball. A lot. That's normal.)

Safety note: If you're carrying any injuries, or if something hurts during these drills, stop and see a qualified professional. This guide is for skill development, not injury management.

Step 1: Master the Basic Catch (The Foundation of Everything)

Every footy fan knows that clean catches win games. Star players don't score those goals without securing the ball first. This is where you start.

The Drill: Stationary Catch Progression

Stand with your feet shoulder-width apart, knees slightly bent.
Hold the ball at chest height with both hands, fingers spread wide (thumbs forming a 'W' shape behind the ball).
Have your partner stand 3-5 metres away and toss the ball gently to your chest.
Focus on watching the ball all the way into your hands—don't look away.
Catch with soft hands (let the ball absorb into your fingers, don't snatch at it).
Repeat 20 times, then swap roles.

Pro tip: If you're training solo, throw the ball against a wall and catch the rebound. Start close, then gradually move back.

Common mistake: Reaching with straight arms. Keep your elbows bent and bring the ball into your chest. This is called "catching in the breadbasket."

Step 2: Nail the Handball and Kick (Left and Right)

Effective attacking structures rely on crisp, accurate disposal. Good players don't throw hospital passes—they put the ball where their teammates can run onto it. You can too.

The Drill: Stationary Handball

Grip the ball with your dominant hand: fingers spread, thumb underneath for support.
Stand sideways to your target, non-dominant shoulder pointing at them.
Bring the ball back past your ear, elbow bent at 90 degrees.
Step forward with your front foot as you release, snapping your wrist down at the release point.
Aim for your partner's chest, about 5 metres away.
Complete 15 passes each side, then swap.

Pro tip: The wrist snap creates accuracy. If the ball wobbles, you're not snapping through enough. Practice against a wall to get the feel.

Common mistake: Throwing across your body. Keep the ball on the side of your body you're throwing from. If you're right-handed, don't let the ball drift to your left before releasing.

Step 3: Develop Footwork and Evasion

Watch elite players weave through defences. That's not magic—it's drilled footwork. Beginners can build this foundation with simple cone drills.

The Drill: Cone Weave

Set up 5 cones in a straight line, 1 metre apart.
Start at one end, ball in both hands at chest height.
Weave in and out of the cones at a jogging pace, keeping your eyes up (not on the cones).
Focus on sharp changes of direction—plant your outside foot and push off.
Complete 5 runs through the weave, then 5 runs while carrying the ball in one hand (switch hands).
Progress to a faster pace once comfortable.

Pro tip: Imagine defenders are the cones. Keep your body low, shoulders square, and use small, quick steps. Big, slow steps get you caught.

Common mistake: Looking down at your feet or the cones. You need to see the field (and potential passes). Trust your peripheral vision.

Step 4: Practice the Basic Tackle (Safety First)

Tackling is non-negotiable in Australian rules football. Successful teams pride themselves on defensive resilience. But beginners must learn correct technique to avoid injury.

The Drill: Tackle Progression (No Contact to Light Contact)

Phase 1 (Shadow tackling): Stand facing your partner, 2 metres apart. Assume a defensive stance—knees bent, arms out, eyes on the ball. As your partner steps forward, you step in and wrap your arms around their waist (no grabbing). Repeat 10 times.
Phase 2 (Bag tackling): Use a tackle bag or a padded shield if available. Run in from 3 metres, drop your level, drive your shoulder into the bag, and wrap your arms around it. Keep your head to the side (never directly in front). Repeat 10 times.
Phase 3 (Partner tackling, light): With consent and proper gear (mouthguard, pads), your partner stands still while you perform a controlled tackle from the side. Focus on wrapping the legs and driving through. Do 5 each side.

Pro tip: Always keep your head to the side of the opponent's body. Never lead with your head. If you're unsure, stick to shadow and bag tackling until a qualified coach guides you.

Common mistake: Grabbing high (around the neck or shoulders). Aim for the waist or thighs. High tackles are penalties—and dangerous.

Step 5: Build Game Awareness with Basic Drills

Australian rules football isn't just about individual skills—it's about reading the play. Successful structures rely on communication and positioning.

The Drill: 3-on-2 Overload

Set up a 10m x 10m grid with cones.
Three attackers line up across one end, two defenders at the other.
Attackers pass the ball along the line, moving forward, trying to score by grounding the ball over the try line.
Defenders work together to slide across and make a tackle or force an error.
Rotate roles after 5 attempts.

Pro tip: Attackers should communicate—call for the ball, tell your teammate where to run. Defenders should talk too: "I've got the middle, you drift left."

Common mistake: Attackers running straight into defenders. Use the extra man—pass to the player with space. That's how good teams break the line.

Step 6: Incorporate Basic Fitness and Conditioning

You can have all the skills in the world, but if you're gassed after 10 minutes, you're no use to your team. Elite fitness conditioning is important, but beginners start simple.

The Drill: Interval Sprints

Mark out 40 metres (about half a footy field length).
Sprint from one end to the other (focus on good form—pump your arms, drive your knees).
Jog back to the start (active recovery).
Repeat 6-8 times.
Rest 2 minutes, then do another set.

Pro tip: Don't sprint flat out every rep. Aim for 80-90% effort. Consistency beats intensity at this stage. Build up over weeks.

Common mistake: Stopping dead after a sprint. Always keep moving—jog, walk, stretch. Sudden stops increase injury risk.

Pro Tips for Beginners

Watch professional games. Seriously. Watch how star players position themselves in attack, how they scan the defence before passing, how the forwards run hard lines. You'll learn more from watching one game than reading ten articles.
Train both sides. Most beginners favour their dominant hand. Force yourself to handball, kick, and step off your weaker side. It'll feel awkward, but it's what separates good players from great ones.
Record yourself. Use your phone to film a few reps. You'll spot mistakes you didn't feel—like dropping your eyes, standing too upright, or throwing across your body.
Ask for feedback. If you're at a local club, ask your coach to watch your technique. If you're training solo, find a mate who knows footy.
Be consistent. Fifteen minutes a day, five days a week, beats two hours once a week. Skill development is about repetition.

Common Mistakes to Avoid

Trying to do too much too fast. Master the basics before attempting flashy step-overs or long passes.
Ignoring the non-dominant side. You'll get found out quickly if you can only pass right.
Poor body position. Standing upright makes you slower in footwork drills and weaker in tackles. Stay low.
Neglecting defence. Everyone wants to score goals. Successful teams win premierships because they defend. Practise tackling.
Skipping warm-ups. Cold muscles get injured. Spend 5-10 minutes doing light jogging, dynamic stretches, and ball handling before drills.

Checklist Summary

Here's your quick-reference checklist. Print it, save it, stick it on your fridge.

Pre-Training Setup

Australian rules football (size appropriate)
Cones or markers (or household items)
Training partner (or wall for solo work)
Water bottle
Proper footwear
Positive mindset

Step 1: Basic Catch

Stationary catch progression (20 reps)
Solo wall catches (if no partner)
Focus on soft hands and watching ball into fingers

Step 2: Handball and Kick

Stationary handball (15 reps each side)
Wrist snap for accuracy
Aim for chest height, 5 metres

Step 3: Footwork and Evasion

Cone weave (5 runs each direction)
Eyes up, small quick steps
Add ball carry (one hand, then other)

Step 4: Basic Tackle

Shadow tackling (10 reps)
Bag tackling (10 reps, if available)
Partner tackling (light, 5 each side, with gear)
Head to side, wrap legs, drive through

Step 5: Game Awareness

3-on-2 overload drill (5 attempts per role)
Communication on attack and defence
Focus on passing to space, not into defenders

Step 6: Fitness Conditioning

40-metre interval sprints (6-8 reps)
Jog back recovery
2 sets with 2-minute rest

Pro Tips

Watch professional games for positioning
Train weaker side daily
Record and review technique
Ask for coach feedback
Train 15 minutes daily, not 2 hours weekly

Common Mistakes

Avoid rushing to advanced moves
Don't skip non-dominant hand training
Keep body low in footwork and tackles
Practise defence as much as attack
Always warm up properly

Final Word

Training like a pro isn't about copying exact drills—it's about adopting the right mindset. Skill development, discipline, and consistency. Whether you're a beginner playing at a local park, a junior at your club, or a parent coaching the under-8s, these drills will build a solid foundation.

Remember: Great players didn't become stars overnight. They didn't throw perfect passes on day one. They put in the reps. So can you.

Now grab your footy, head to the park, and start ticking off that checklist. See you on the field.

For more development tips, check out our guides on junior footy modifications, the junior player skills checklist, and our fitness conditioning program. And don't forget to pair your training with proper recovery and nutrition tips and set-shot kicking tips for a complete approach.

Australian Rules Football Training Drills for Beginners: Essential Skills Checklist