Game-day priming: What is it, and why should footy players introduce it to their game-day routines?
You've done the training. You've put in the work across the week. But, according to scientists, what you do in the gym in the hours before the opening bounce can make a big difference.
Game-day priming is a short, structured session completed before sport, designed to switch on the nervous system and muscles without creating fatigue. The goal is simple: arrive at the ground feeling activated, explosive, and ready to perform.
For footballers competing in fast-paced, physically demanding Australian Rules games, the benefits of priming can be tangible. Research points to improvements in:
✔Jump performance
✔Power output
✔Repeated sprint ability
✔Increased confidence leading into competition
A priming session typically includes power-based movements, activation exercises, dynamic warm-ups, and sport-specific preparation such as box jumps, explosive sprints, and medicine ball throws. Done correctly and at the right intensity, priming improves explosiveness, sharpens movement quality and boosts confidence.
Timing is a key factor in successful priming. Sessions are generally completed between six and 32 hours before game time, and crucially, the load should be light enough to prepare the body, not drain it.
EDFL partners, Fernwood Fitness, have created a full guide to game-day priming, including what the research says, key factors to consider, common mistakes to avoid, and a ready-to-use example exercise program tailored for female athletes.
Read and download the full Fernwood Fitness Game-Day Priming guide HERE.
