Physical Fitness (Practical Notes for Tutors) GAA Award 2 Course

Speed for Gaelic Games Is speed in Athletics different to speed in Gaelic games? How do these differences affect how we as coaches attempt to develop speed Tutor Notes: Group Work: Is developing speed in Athletics different to developing speed in Gaelic games? Tutor Response: Yes they are different. Why? Athletics – always looking to cover the greatest distance in the shortest amount of time (i.e. it’s a set distance – 100m etc). In Gaelic games this is not the case. The distance varies for each sprint Athletics – you start from blocks, Gaelic games can have any number of starting positions Athletics, starts with a starting pistol, Gaelic games can be any type of stimulus (our players should stop playing when the whistle goes, do we always start our runs on the whistle?) Athletics – you are in a lane, its you against the clock, in an uninterrupted space, in Gaelic games there are opponents, obsticles etc 2

How do we Develop the type of Speed required for Gaelic Games Basic Running Mechanics Stride Length X Stride Frequency If two players have the same stride length, the player with the greater stride frequency will be faster Conversely: If two players have the same stride frequency, the player with the greater stride length will be faster Therefore as coaches you need to develop stride length and stride frequency Tutor Notes: Tutor Led 3

How do we Develop the type of Speed required for Gaelic Games Basic Running Mechanics 2. Body Positioning The body is facing the direction that you wish to run. This is especially important as players change direction so often in a game Running should be off the ball of the foot Tutor Notes: Tutor Led 4

How do we Develop the type of Speed required for Gaelic Games Basic Running Mechanics Coordination Opposite arm to leg, i.e. left arm, right leg Very important regarding keeping balance Tutor Notes: Tutor Led 5

How do we Develop the type of Speed required for Gaelic Games Reaction Speed/Speed off the Mark Acceleration Speed Agility Speed Sprinting speed What types of activities? Over what distances? Stimuli? Training equipment? Incorporate the ball? Tutor Notes: Group Work: Reaction Speed/Speed off the Mark Over very short distances (up to 5m) Stationary starting position, reacting to a stimulus No equipment required Ball work? Yes Acceleration Speed Over 3 – 10m (approximately) From a running start Can use some resistance speed equipment – caution to ensure that coaches and players are competent enough to use it Agility Speed Not maximum speed Variable distance (depends on the sharpness of the change of direction) N.B. is the body positioning when changing direction Coaches can add in reaction to a stimulus Can use training poles etc Sprinting speed Maximum speed Distance not more than 30m Ball work? Sometimes. 6

How do we Assess the type of Speed required for Gaelic Games Reaction Speed/Speed off the Mark Acceleration Speed Agility Speed Sprinting speed Stopwatch! Test must be specific to the type of speed being assessed Tutor Notes: Group Work: Reaction Speed/Speed off the Mark Over very short distances (up to 5m) Stationary starting position, reacting to a stimulus No equipment required Ball work? Yes Acceleration Speed Over 3 – 10m (approximately) From a running start Can use some resistance speed equipment – caution to ensure that coaches and players are competent enough to use it Agility Speed Not maximum speed Variable distance (depends on the sharpness of the change of direction) N.B. is the body positioning when changing direction Coaches can add in reaction to a stimulus Can use training poles etc Sprinting speed Maximum speed Distance not more than 30m Ball work? Sometimes. 7

Stamina for Gaelic Games Is stamina in Athletics different to stamina in Gaelic games? How do these differences affect how we as coaches attempt to develop stamina? Tutor Notes: Group Work: Is developing speed in Athletics different to developing speed in Gaelic games? Tutor Response: Yes they are different. Why? Stamina for Gaelic games is not continuous even paced running Stamina for Gaelic games is continuous movement where the players work at quicker and slower speeds and intensities. Athletics – always looking to cover the distance in the shortest amount of time (i.e. it’s a set distance – 100m etc). In Gaelic games this is not the case. The time for each game is the same Athletics – continuous even paced running, Gaelic games is continuous movement where the players work at quicker and slower speeds and intensities. Athletics, starts with a set stimulus, Gaelic games can be any type of stimulus (our players should stop playing when the whistle goes, do we always start our runs on the whistle?) Athletics – its you against the clock, in Gaelic games there are opponents, obstacles etc 8

Questions How fit do our players have to be to play? If we don’t know the demands of the game – then how do we know how much is enough?? Yet the 1st component to be blamed when we lose – fitness!! How much is enough? Put away the balls and we’ll do a bit of training!! Whats the 1st component to be blamed when you lose – fitness!! I’ll sort them out!! Give them an extra bit just to make sure!! So do you know how fit they have to be? 9

How do we Develop the type of Stamina required for Gaelic Games Basic Running Mechanics still apply! Stride Length X Stride Frequency Body Positioning Coordination Tutor Notes: Tutor Led 10

How do we Develop the type of Stamina required for Gaelic Games Remember: Continuous movement, with periods of greater and lesser speeds What types of activities? Over what distances? For what time? Stimuli? Training equipment? Incorporate the ball? Ability to last the 60/70 minutes Ability to repeat a skill/series of skills within the game environment Maintain performance levels Tutor Notes: Group Work: Ability to last the 60/70 minutes Fartlek/multi activity sessions over a duration Varying intensities and activities Ability to repeat a skill/series of skills within the game environment Conditioned games Maintain performance levels Interval training – repeated bouts of intense activity with limited periods of recovery Perform technical activities after bouts of physical exertion 11

How do we Assess the type of Stamina required for Gaelic Games Ability to last the 60/70 minutes Ability to repeat a skill/series of skills within the game environment Maintain performance levels Stopwatch! Test must be specific to the type of stamina being assessed Tutor Notes: Group Work: Ability to last the 60/70 minutes Ability to repeat a skill/series of skills within the game environment Maintain performance levels 12

Why do we need Strength to play Gaelic Games? Prevent Injury and Recovery from Injury Players are more powerful/explosive Can increase speed Can help sustain intensity over the course of a game Increases body stability and balance Tutor Notes: Group Work: Tutor Response: 13

Strength Requirements for Gaelic Games Strength training for Gaelic games is not: Bodybuilding Lifting ever increasing weight Looking to develop ultimate strength Strength training for Gaelic games is: Developing the muscular strength and endurance to perform in the game Tutor Notes: Group Work: Tutor Response: 14

Strength Requirements for Gaelic Games Some Key Phrases for Strength Training Rep Exercise Spotter Weights Maximal Strength Squat Tutor Notes: Group Work. Participants to match the phrase with the definition. Push Up Set Muscular Endurance Recovery Free Weights Resistance 15

Strength for Gaelic Games Weights are too dangerous for teenagers All Strength work is done with weights in the gym We use medicine balls all of the time Teenagers don’t need strength training. They’re strong enough Tutor Notes: Group Work/Tutor Led Discussion: Tutor to outline these comments from Coaches? Are they true etc? Official Line here…. Generally, there should be a variety of strength activities in any programme. It is recommended that for up to under 16’s that strength training is focused on body resistance, partner resistance, medicine ball activities, and developing the technique of free weight activities Discuss??? 16

For all Coaches to Remember Safety in Strength Training Technique is the most important element not how much resistance can be moved Never ask players to undertake strength training alone. Always work with a partner of equal ability and ensure that they are supervised by a qualified person Never ask a player to complete an exercise that they are uncomfortable or not confident at undertaking Tutor Notes: Tutor Led 17

How do we Develop the type of Strength required for Gaelic Games Body Weight Exercises Medicine Ball Exercises Partner Resisted Exercises Machine Resisted Exercises Free Weight Resisted Exercises Tutor Notes: Tutor Led Players beginning a strength training programme should start with the basics regardless of their age 18

How do we Assess the type of Strength required for Gaelic Games Strength can be assessed by recording: The number of repetitions of any exercise that a player can perform in a given time The amount of resistance that can moved in any given exercise Tutor Notes: Group Work: 19

Suppleness for Gaelic Games Refers to flexibility - The greater the range of motion of a joint, the greater the range over which the muscles surrounding that joint can operate and thus work more efficiently. Developing suppleness involves performing a range of different activities including: Dynamic Stretching – best before training and games Static Stretching – more appropriate after training and games Tutor Notes: Use the flip chart to gather feedback from participants. This slide can be used to sum up. Suppleness is referred to as flexibility and is related to the range of motion of a body joint. Flexibility can be developed using static stretching – holding the stretch for a period of time, PNF stretching – stretching with the aid of a partner, dynamic stretching – moving the joint through its range of motion The use of dynamic stretches, slow controlled movement through the full range of motion are the most appropriate exercises for warming-up. By contrast, static stretches are more appropriate for the warm-down. 20

Suppleness for Gaelic Games This component of fitness underpins many athletic movements & most definitely should not be neglected It is important to note the difference between stretching & flexibility training Practical examples of the importance of flexibility to performance … … sprint speed : stride length X stride frequency … strike power : rotational speed amongst other things … aerial fielding: high knee drive & full shoulder flexion

Suppleness for Gaelic Games – for Teenagers Tutor Notes: Tutor led discussion There should be a special emphasis on suppleness for teenagers. As players bodies grow their muscles may not grow at the same rate. This can lead to pain – growing pains. Always ensure that players warm up and cool down appropriately for every training session and game. Special emphasis on suppleness: As players’ bones grow their muscles might not grow at the same rate – leads to growing pains 22

The type of Suppleness required for Gaelic Games Maintaining Suppleness Through warming up/cooling down Developing/Increasing Suppleness Separate activities to increase suppleness Tutor Notes: Tutor Led 23

The type of Suppleness required for Gaelic Games Maintaining Suppleness Through warming up/cooling down Using Dynamic or Static stretching activities (Dynamic initially followed by Static activities) The joint moves to its natural end point Tutor Notes: Tutor Led 24

The type of Suppleness required for Gaelic Games 2. Developing/Increasing Suppleness Separate activities to increase suppleness The body must be challenged to move beyond current range of motion towards the optimal range of motion per player (Remember some player may already have reached optimal range of motion – these should perform maintenance exercises only!) Tutor Notes: Tutor Led 25

How do we Develop the type of Suppleness required for Gaelic Games Selected Joints, activities to develop ROM Shoulder Trunk (Hip Flexors and Groin) Hamstrings, Quads, Calves Obliques Achilles Tutor Notes: Group Work: 26

How do we Assess the type of Suppleness required for Gaelic Games Selected Joints, activities to develop ROM Shoulder Trunk (Hip Flexors and Groin) Hamstrings, Quads, Calves Obliques Achilles Tutor Notes: Group Work: 27

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