Today we're talking about how to win more one-on-one contests in the air. Too many players get pushed off the ball or outmuscled because they haven't worked on their body craft. Here's how to fix it.

First, when you need to hold your ground, make sure you're posting up strong. That means locking your back shoulder in, stay balanced, and keep switching sides if you feel the pressure shifting. Don’t just stand there waiting — actively adjust to stay between your opponent and the footy.

When the ball's out of the area, that’s your chance to make smart contact. Time it right. Feel for your opponent's movement, then as they go into their steps, use a quick chop-step to lose their vision. If they’re staring at the kicker and can’t see you, that’s when you go to work — break away into space for a lead or get front position in the drop zone.

Keep your body moving, read the cues, and use your craft. Post up, control the contact, and manipulate your opponent's vision. This is how you get first hands to the ball and give yourself the best shot at winning the contest.

Want more step-by-step AFL skill drills you can use to dominate in your next game? Head to Groundwork at groundwork-tcf.com.au and start sharpening your tools for every position.