If you’ve ever watched a top-tier footy team tear up the game and wondered how they get that sharp, you’re not alone. Whether you’re a die-hard fan looking to understand what goes on behind the scenes, a grassroots player hoping to borrow a few tricks, or a parent driving your kid to training every Tuesday night, knowing a professional training schedule can give you a whole new appreciation for the game. This guide breaks down everything you need to know—from what the pros do to how you can apply their methods to your own footy journey. By the end, you’ll have a practical checklist to prep like a true supporter or player.

What You’ll Achieve

By following this guide, you’ll:

Understand the typical weekly rhythm of professional training sessions.
Know what gear, mindset, and prep you need (whether you’re watching or playing).
Get a step-by-step process for planning your own training or match-day experience around the fixture list.
Avoid common mistakes that trip up fans and grassroots players alike.
Walk away with a checklist you can print, pin, or share with your local footy club.

Let’s dive in.

Prerequisites / What You Need

Before you start mapping out your training schedule, grab these basics:

A fixture list – You’ll need to know when your team plays. The league releases the official draw before each season. Check it online or through the club’s website.
A calendar or planner – Digital or paper, whatever works. You’ll be marking training days, game days, and rest days.
Basic footy gear – For players: boots, shorts, a team jersey (or any playing kit), mouthguard, and water bottle. For fans: your best team gear and a charged phone for live updates.
Access to training info – Clubs often post session times on social media or their membership portal. Some sessions are open to fans at the home ground or training base.
A notebook – Jot down drills, warm-ups, or insights you pick up from watching the pros.

Safety note: If you’re training yourself, never push through serious pain. For injuries, see a qualified physio or sports doctor. This guide is about preparation, not treatment.

Step-by-Step Process

Step 1: Know the Typical Training Week

Professional teams follow a structured weekly cycle. While exact times vary with the fixture list, here’s a general breakdown:

Monday: Recovery day. After a weekend game, players do light stretching, ice baths, and physio sessions. No heavy contact.
Tuesday: Main training session. This is the big one—full squad, skills work, and game-plan drills. Often held at the club’s training facility or home ground.
Wednesday: Conditioning and video review. Players watch footage of their last game and the upcoming opponent. Light field work.
Thursday: Captain’s run or final training. A shorter, sharper session to lock in plays. Usually closed to the public.
Friday: Travel and settle day (if away game) or light prep (if home game).
Saturday/Sunday: Game day!

For fans, Tuesday and Wednesday are your best bets to catch open sessions. Check the club’s social media or membership emails for updates.

Pro tip: If you’re a grassroots player, mirror this structure but adapt it to your schedule. Have a heavy training day early in the week, then taper as game day approaches.

Step 2: Align Your Schedule with the Fixture List

Training intensity shifts depending on whether it’s a regular-season game, a short turnaround, or a bye week. Here’s how to plan:

For a standard weekend game: Training peaks Tuesday and Wednesday, then eases off. If you’re a fan, mark Tuesday as your day to watch or attend.
For a Thursday night game: The week compresses. Monday becomes a full training day, Tuesday is lighter, and Wednesday is the captain’s run. Adjust your own training accordingly—don’t do heavy leg work on Wednesday if you’re playing Thursday.
For a bye week: Teams often do a mini pre-season block. Players get extra recovery but also high-intensity sessions. As a fan, expect fewer open sessions. As a player, use the bye to work on weaknesses.

Common mistake: Assuming every week is the same. The fixture list throws curveballs—long travel, short turnarounds, or Friday night games. Always check the actual fixture list.

Step 3: Gear Up Like a Pro (or a Fan)

Whether you’re lacing up your boots or cheering from the stands, having the right kit matters.

For players:

Wear your team jersey or a plain training top. The club uses specific gear for conditioning—lightweight shorts, high-traction boots for the turf, and a mouthguard for contact drills.
Bring a towel and change of clothes for post-session recovery.
Hydrate before you arrive. Sports science teams emphasise pre-hydration.

For fans:

Rock your membership scarf or cap. If you’re attending an open training session, dress for the weather.
Bring a pen or camera (if allowed) to capture moments.

Pro tip: Don’t wear a rival team’s gear to a training session. It’s just bad form, and you’ll stick out like a sore thumb.

Step 4: Watch and Learn from the Pros

If you’re a grassroots player or coach, open training sessions are goldmines. Here’s what to look for:

Warm-up drills: The pros start with dynamic stretching and light ball work. Notice how they ease into intensity—never cold starts.
Skill stations: Watch how players work on their footwork or practice passing under pressure. These are drills you can adapt for your local club.
Game-plan walkthroughs: Coaches often run set plays at half pace. Pay attention to the structure—how players shift positions and communicate.
Cool-down and recovery: After the session, see how they stretch and use foam rollers. This is as important as the workout.

Common mistake: Trying to copy everything at once. Pick one or two drills per session to integrate into your own training.

Step 5: Plan Your Own Training Around the Schedule

Now, apply what you’ve learned. Here’s a sample week for a grassroots player or fan who wants to train like the pros:

Monday: Active recovery. Go for a light jog or swim. Stretch for 15 minutes.
Tuesday: Main session. Focus on skills—passing, catching, and tackling drills. Do 20 minutes of game-specific work (e.g., attacking sets).
Wednesday: Conditioning and video. Watch a highlight reel or a full game. Note patterns in attack and defence. Then do a 30-minute cardio session.
Thursday: Light skills. Work on kicking accuracy or footwork. Keep it short—30 minutes max.
Friday: Rest or light walk. Prepare your gear for game day.
Saturday/Sunday: Play or watch! If you’re playing, arrive early to warm up properly. If watching, head to the ground or a local venue with fellow fans.

Pro tip: Use bye weeks to do a mini “pre-season” block—increase intensity, try new drills, or focus on a weakness like defence.

Step 6: Engage with the Club Community

Training isn’t just about the field—it’s about the culture. Here’s how to stay connected:

Join the membership program: Members get early access to training schedules, exclusive open sessions, and discounts on gear.
Follow on social media: Clubs post training updates, player interviews, and behind-the-scenes content.
Attend local events: Clubs often run clinics at local footy clubs. Check their events page.
Connect with other fans: Online forums or local supporter groups share training tips and match-day plans.

Common mistake: Going it alone. Footy is a team sport, and the fan community is part of the experience. Share your training schedule with a mate or your local club.

Step 7: Adjust for Game Day and Recovery

Your training schedule isn’t complete without a game-day plan. Here’s how to wrap up the week:

Before the game: Eat a carb-heavy meal 3-4 hours before kickoff. Hydrate. Do a proper warm-up (20 minutes dynamic stretching, light jog, ball handling).
During the game: Stay focused. If you’re a fan, cheer loud. If you’re playing, stick to the game plan.
After the game: Cool down with light stretching and rehydrate. Consider a cold shower or foam rolling.

Pro tip: Don’t skip recovery. It’s tempting to celebrate a win or dwell on a loss, but your body needs rest. Schedule a recovery session the next day, just like the pros do.

Pro Tips / Common Mistakes

Pro Tips

Watch the weather: Training outdoors can be affected by wind or rain. Adjust your drills accordingly.
Use the fixture list as your calendar: Print the team’s schedule and mark potential open training days. Clubs often announce these a week in advance.
Record your sessions: Video your own training and compare it to professional footage. Look for differences in timing, footwork, or communication.
Bring a mate: Training with a partner makes drills more realistic and keeps you accountable.

Common Mistakes

Over-training: Don’t copy professional intensity every day. They have professional recovery staff. Grassroots players need more rest.
Ignoring rest days: Monday recovery is non-negotiable for the pros. Skip it, and you risk injury or burnout.
Forgetting the mental game: Training isn’t just physical. Watch video analysis, visualise plays, and stay positive.
Assuming all sessions are open: Some training is closed to the public. Never show up unannounced—check first.

Checklist Summary

Use this checklist to prepare like a true fan or player:

Check the fixture list for game dates and times.
Mark Tuesday as the main training day (adjust for short turnarounds).
Gather your gear: boots, team jersey, mouthguard, water bottle.
For fans: confirm open training sessions via membership or social media.
For players: plan a weekly schedule with recovery, skills, conditioning, and rest.
Watch a training session (in person or online) to learn drills.
Adapt one or two pro drills for your own training.
Join the membership program for exclusive updates.
Prepare a game-day plan: nutrition, warm-up, and recovery.
Connect with local footy clubs or fan groups for support.

Now you’re ready to tackle training like a pro. Whether you’re at the ground cheering on your team, or on the field with your grassroots squad, this schedule will keep you sharp. Go the team!

For more footy insights, check out our guides on leagues and clubs, country competitions, and local footy clubs.

Training Schedule: A Fan’s Guide to Preparation