2190
Second Slide

8 Week Touch Football Training Programs by the Pros

Complete, sport-specific Touch Football Training Programs written by professional Coaches and Trainers & tailored to your level of experience

8

Week Training Schedules

90

Minute Training Sessions

100

Touch Football Specific Exercises

Train smart and play your best Touch Football in just 8 weeks!

Touch Football specific Speed, Agility, Power....

Everything you need to train for Touch Football! Our training programs include Fitness & Conditioning, Speed & Agility training, Strength & Power training sessions designed specifically for Touch Football.

Written by the Pros

Our Touch Football training programs are designed by the Pros to MAXIMISE your sporting performance – used by World Champion Australian National Touch Football teams.

Start Training Today

Touch Football training programs are delivered instantly by email so you can start training today!

For Athletes of All Levels

Our Touch Football training programs are tailored to your level of experience so it doesn’t matter if you have just started playing Touch Football or if you have been playing for years.

Training Program Preview

Our PDF training programs are easy to follow, and have everything you need to train for your sport, so you can get the most out of your training!

Training Schedule


All Touch Football training programs follow a progressive 8 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of field and gym exercises.

Our 8 Week Touch Football training programs can be used year round for Touch Football Off Season, Touch Football Pre Season
and Touch Football In Season training.

Pre & Post Test

Training Sessions


Touch Football Fitness & Conditioning Training Sessions and Exercises focus on developing Touch Football specific anaerobic and aerobic fitness.


Touch Football Speed & Agility Training Sessions and Exercises focus on developing Touch Football specific movement patterns and speed development.


Touch Football Strength & Power Training Sessions and Exercises focus on Functional Movements, Strength & Power development and then Core Strength.

Exercise Demonstrations


Over 100 Touch Football specific exercises in each Touch Football Training Program. Includes custom Touch Football exercises Power Sprints from 0.5m Box, MAS Grids, Bulgarian Squats.

Click and scroll to preview

  • Training Schedule - […]
  • Pre & Post Test - […]
  • Training Sessions - […]
  • Exercise Demonstrations - […]

Don’t Waste Your Time Training

Not all training programs are created equal. Learn more about what makes a great Touch Football Training Program.

This is not Bootcamp, not Crossfit, and not just another training program written by a Personal Trainer.

What we offer is Touch Football specific training programs, written by the best coaches, trainers and athletes in your sport, designed to MAXIMISE your sporting performance!

Training Programs Author

Ebook Author

Wayne Grant – Touch Football Australia High Performance Manager

Wayne is the High Performance Manager for Touch Football Australia and the most successful international Mens, Women’s & Mixed Touch Football teams in the history of the sport. Below are the most recent achievements of the Australian National Touch Football Teams at the Touch Football World Cup:

World Cup Champions Mens Open 2015
World Cup Champions Womens Open 2015
World Cup Champions Mixed Open 2015

Click here for more information

Training Programs Description

Touch Football is a variant of Rugby League, where the tackle is replaced by a touch. The limited contact speeds up the roll ball and makes Touch Football a much faster game.

As a result, speed & agility is a primary focus for any Touch Football program. Touch Football specific speed comprises reaction time, acceleration, agility and balance. Our speed training sessions focus on all 4 elements separately.

Strength & conditioning training for Touch Football has historically been performed very poorly (non specific). Our programs develop general strength that will assist support the conditioning and speed components of the sport. The program progresses to more specific rotational strength gains for game specific actions (the roll ball) as well as power development to increase speed and agility. The programs also incorporate a variety of stability exercises focused on injury prevention, also known as prehab.

Each training day includes a combination of field and gym based training sessions.

Below is a list of the physical qualities developed in our Touch Football training programs designed and used by the National coaches and teams of Australia:

– Speed & Agility Training
– Strength & Conditioning

Touch Football Speed & Agility Training

Speed can mean different things to different sports. Touch football field speed comprises reaction time, acceleration agility and balance. Reactions, agility and balance are targeted separately, so speed sessions will focus on the capacity to accelerate.

Both first step quickness and correct set-up posture influence acceleration. First step quickness is the ability to move the body in the desired direction as quickly as possible. One of the most important aspects is teaching the player to set up with the correct posture and drive with a low fast first step in the intended direction.

During this training block we will be incorporating game specific movements into your touch football speed and agility training. Key tactical patterns have been provided by the coaches. This will allow training to be undertaken using more game specific patterns which are important from a tactical point of view. These touch football speed and agility sessions are aimed are developing your top end speed, and acceleration. For this reason, efforts completed as part of these sessions need to be completed at maximal intensity. If fatigue causes a reduced effort output, then this will lead to a lower degree of physical adaptations in the required areas. For this reason it is important that you come into these sessions feeling quite fresh and ready to perform. This is also the reason why long recovery periods are used between each effort. Long recoveries allow for a maximal effort intensity, and at this stage, that is what is required in order to achieve appropriate adaptations. If adequate speed and accelerations is not developed early within the training period, it is difficult to maximise performance during the season/competition, as competition specific work focuses on repeat effort performance, and not top end capabilities.

Touch Football Strength & Conditioning

Touch Football strength & conditioning training has historically been performed very poorly (non specific). The strength sessions have been developed specifically for the explosiveness of touch football and the reliance on well developed core strength components. The block will focus early on general strength development to assist with better adaptation to the conditioning and agility components required for the sport. The program will progress to more specific strength gains required for developing rotational strength and strength in game specific actions as well as power development to increase speed and agility. And finally a power phase incorporating a variety of stability exercises focused on injury prevention, also known as prehab.

load more

Professional & Customer Testimonials

TERRY DEEGAN - Vawdon Cup Premier League & Australian Mens Touch Football

The Australian Touch Football side prides itself on being the fittest team at the World Cup. To play touch football for Australia, you need to be at you physical peak. The training programs by Pro Training Programs are specific for touch football and will help you get the most out of your training!*

ANDREW D COATES - Turkeez, Mackay Mens Touch Football

I purchased the Touch Football training program straight after our last touch season ended. I wanted to take my on field performance to the next level and decided that adhoc training was not going to get me there. With my Pro Training Program I have far more explosiveness in attack and my match fitness has improved significantly making me an all-round better player. I would definitely recommend this program.*

*Product disclaimer: results may vary from person to person.

AS SEEN IN



Mens HealthMens Fitness

Choose your Training Program

Touch Football training programs are delivered instantly by email so you can start training today!

When choosing your Training Program, think about your training experience, how many days per week you can train, and what season you are in (Pre Season, In Season, Off Season)!

Have a question?

email us

Are you a coach, trainer or administrator? Join our partner program for free and discounted Pro Training Programs for your club

Click the email us button at the bottom of this page to learn more and to join!

Partner program