90 days. One plan. Built around you.
Umpires, your pre-season is on us.
Train90 was built by a former Queensland state league field and goal umpire. Field, boundary and goal umpiring ask very different things of your body, so you choose your discipline and get a 13-week plan built for it: strength, speed and conditioning planned around your season start, your match day and your training nights. It's free for every umpire until the 2027 season starts.
Your code UMPIRES is applied automatically. If you're asked for it, just type it in.
Has your umpire coach given you a group code (it starts with UMP-)? Enter it when you choose your discipline to join your coach's group: your coach will see your name and progress (sessions done, how your week felt and your time trials). You can leave the group at any time.
Choose your discipline
Field umpires
Repeat high-speed running, backwards and sideways running, and quick turns and changes of direction to keep up with play.
Your plan adds:
- Acceleration and backpedal-and-turn drills
- Change-of-direction and lateral-to-sprint work
- Hamstring, calf, shin and groin work for big running loads
- Pre-season repeat-effort conditioning
Boundary umpires
The biggest running load on the ground: long repeat sprints up and down the line, runs back to the centre after goals, and the throw-in.
Your plan adds:
- Top-speed and repeat-sprint running
- Calf, Achilles and hamstring resilience
- Throw-in power: backward overhead throws, upper back and shoulders
- Shoulder care so the throw-in holds up all season
Goal umpires
Short, sharp lateral movement on the goal line, quick steps to the post, long periods on your feet, and signals and flag waves after every score.
Your plan adds:
- Lateral shuffle, quick-step and balance drills
- Shoulder endurance for signals and flag waving
- Ankle, calf and hip strength for the goal square
- Posture and trunk work for long stints standing
Umpire more than one discipline? Choose the one you do most. You can add another sport you play, and we'll keep hard sessions away from its games and training too.
Built around an umpire's week
Your level
State League, Community or Youth. State League umpires train like athletes: at least 3 days a week counting your umpire training nights, more running, a 2 km in 5:30 field time-trial standard (2 km in 5:00 boundary, 2 km in 6:30 goal, to be confirmed), and stretching and yoga-style mobility every week.
Christmas and the new year
A lighter Christmas break, then your peak build in the new year and a sharpen into pre-season matches before round 1.
Hard days capped
Your umpire training nights count as hard sessions. State League: up to 3 hard sessions a week in total. Youth: up to 2. Community: one hard session a week from your plan, pitched at your fitness.
Moving every day
Every day without a session, umpire training or a match gets a short walk, easy run or mobility session, so you move every day without overdoing it.
Your season
Tell us when your season starts. Your plan builds towards round 1, then eases off once you're umpiring every week.
Your match day
No heavy leg work or jumping in the two days before you umpire, and an easy recovery session the day after.
Your training nights
Tell us when your umpiring group trains and your sessions work around it, not on top of it.
Your gear
No gym needed. Bodyweight, a few dumbbells or bands, or a full gym: every exercise uses only what you have.
How it works
With your code UMPIRES, unlocking all 13 weeks is free. There's nothing to pay.
- A quick health check. The same pre-exercise screen Australian trainers use. If anything comes up, we'll ask you to check in with your GP first.
- Tell us about you. Tick "Train for my sport", choose field, boundary or goal umpire and your level, then your season, match day and training nights, your equipment and anything to work around.
- Your plan is built and checked. Every exercise comes from a library reviewed by a qualified fitness professional, and only uses gear you own.
- It lands in your calendar. Google, Apple or Outlook. Each session appears at your chosen time with the full workout one tap away.
Your plan supports your umpiring group's training and fitness testing. It doesn't replace your umpire coach.
Who can join
Any Australian football umpire 16 or over, at any level and in any state: AFL and AFLW, state leagues, and local and junior competitions. 16–17-year-olds need a parent or guardian's consent and get a bodyweight plan, plus a light band for some exercises. Umpires 65 and over get the Active Ageing plan, built around strength and balance.
Junior umpires aged 12 to 15 can train with a parent or guardian through Train90 Family, with bodyweight exercises and technique first.
Free until 31 March 2027. One free plan per email address. General fitness information only, not medical advice. Train90 is independent and isn't affiliated with or endorsed by the AFL, the AFL Umpires Association or any league or umpiring association.
About us
I'm David Silver, the founder of Train90: a Kooralbyn local, a dad of three, and someone who's worked in sport and fitness for over a decade. I hold a Certificate III and IV in Fitness and a Diploma of Fitness.
I created Train90 because I struggled to find time to exercise myself, and I wanted a proper plan to be available to everyone. I signed off every exercise in the library and the rules for how programs progress, so technology builds and schedules your plan while the decisions about what's safe are made by a qualified person.
Questions, or want to share this with your umpiring group? Email david@train90.com.au or call 0424 972 850.