Schedule For Today 10.00am - Introductions/Ice-Breakers 10.15am – Interactive Core Stability Session 11.15am - Interactive Strength Training Session 12.15pm - The Starting Point(Functional Movement Assessment) 1.00pm – Lunch 1.45pm – Task Assignment 2 ( 4 Key Lifts) 2.45pm - Circuit Training/Core Programmes (adult club) 3.30pm - Final Assessment 4.30pm – Hand out Resources/Depart

Team Fit Programme Muscular Strength and Core Development Module Aim: To familiarise the coaches with the principle of core stability and proper technique Outcomes: To understand what conditioning means What is appropriate For Whom Target Group: Adult club and Development Squad Coaches

Task 1 (10.15-11.15pm) In Groups for 5 minutes: What is core stability? How is it achieved? What are the benefits? When?

What is Core Stability? Core Stability: ‘is the ability of your trunk to support the effort & forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and most effective positions’.

Introduction to Core Stability Strength, speed, flexibility & agility Type of sport & position GOAL - a balance which will lead to physical control & optimal performance.

Transversus abdominis “Trans Abs” This muscle wraps around the entire trunk wall, inserting into the fascia which covers the spine. It’s plays a primary role in keeping the lumbar spine & pelvis stable during movement.

Slings In sports which require accuracy & mvts the glutes Upper Traps Rotator Cuff Serratus Ant Gluteals Thoracolumbar fascia. Latissimus dorsi In sports which require accuracy & mvts the glutes thoraco lumbar facsia help increase control & contribute to a stable base to shoot, swing kick or balance from. Start ground up link

Improving Performance? More efficient use of muscle power. Decreased injury risk. Increased ability to change direction. Greater capacity for speed generation Improved Balance & Muscular coordination Improved posture In a nutshell, your body can function more efficiently with less risk

Training Core Stability Contract the individual core muscles Move with a stable core during simple movements initially then incorporating sport specific movements.

Basic Training Guidelines Neutral alignment Trans Abs

Guidelines Slow fast Simple complex Known unknown Low force high force Static dynamic

Form is Everything You will not benefit from performing the movement too hard, fast or far for your capabilities. This type of training targets subtle muscle & co-ordination, and if you disregard this principle of form, you will not progress. Worse still, it may allow a risk of injury.

Summary Core stability training increases the stability of the trunk. Such increased stability leads to greater control of forces & more efficient use of muscle power. In a nutshell, your body can function more efficiently with less risk. But Remember Form is Everything. A strong core is essential for more advanced strength training

Key Points Fundamentals Form Balance Appropriate load Control V Speed Control the exercise Introduce speed only as control allows Progress to functional activities Increase complexity Variety Introduce sports specific elements

Next Steps Practice Further instruction PILATES Gym ball Foam rolls Special training techniques Specific sports skills

Key Points (Under 14) Form (do not perform the movement too hard, fast or far for your capabilities) Fundamentals (start slow and simple) Own Body Weight (good posture and control can best be achieved by using your own body weight)

Key Points (Under 15) Balance (move with stable core during simple exercises) Technique (control v speed/introduce speed only as control allows) Own Body Weight/gym ball (instability of gym ball will force muscles to assert control-practice)

Key Points (Under 16) Appropriate load (biological age) Technique (control v speed/introduce speed only as control allows) Progress to functional activities Increase complexity

Key Points (Under 17) Increase complexity (slow v fast, static v dynamic) Variety (PILATES, gym ball, Foam rolls) Specific sports skills Increase complexity

Task 2 (11.15-12.15pm) In Groups for 5 minutes: What is strength in terms of Gaelic Sport? When should we start? How is it achieved/enhanced? What are the desired benefits/outcomes?

Lifting Mechanics, Strength Training and “Core” Training Introduction The main emphasis in the developmental years for these athletes has to be that they learn correct body control and competent lifting technique. By training correctly any bodyweight or external load that is prescribed will enable the body to adapt and improve. By developing these skills when young, there will be a reduction in injury occurrences and greater strength development. There is a theme in all exercises where back position and pelvis control has to be excellent, to develop this, exercises include varying body positions so that by U17 level external loads can be comfortably completed and progression is not above the body’s capabilities. *Players must earn the right to use weights

Lifting Mechanics, Strength Training and “Core” Training Key Points Neutral Spine and Postural Control Pelvic Control Hip – Knee – Ankle Alignment Flexibility with Control Below are a range of examples of exercises that progress from U14 to U17 level. By progressing through these exercises and only advancing once good control is seen the Player will develop physically into a better athlete, able to adapt to the loads prescribed once into Senior Level.

Lifting Mechanics, Strength Training and “Core” Training U14 In Line Lunge Squat – Hands in front and Horizontal Push Up on Knees 4 point Hold Bridge

Lifting Mechanics, Strength Training and “Core” Training U15 Lunge with Rotation Over Head Squat Push Up 2 point hold Single Leg Bridge

Lifting Mechanics, Strength Training and “Core” Training U16 Over Head Lunge Single Leg Squat Horizontal Pull Up Prone Hold (Plank) and Side Plank Nordic Hamstring

Lifting Mechanics, Strength Training and “Core” Training U17 Uneven Lunge Pull Ups Stability Ball Push Up Roll Outs + Loaded Back Squat/Front Squat and Dead lift- Only to Bodyweight or to 5RM Maximum

Where do we start? (12.15-1.00pm) Functional Movement Assessment Used to scan general posture & review of previous injury Exercises used to identify flexibility, mobility and / or stability issues Exercises include overhead squat, in-line lunge, double hurdle-hops and active straight leg raise

Functional Movement Basics Each test should be performed on a suitable surface and ideally filmed (using 3 cameras if possible to record views from the front; side; and above). Number of Repetitions There is NO warm-up prior to performing the tests. This is done to get an accurate baseline of the player’s physical condition when at rest. The first 2 reps of each test are used as a warm-up for that particular test The player will perform 3 reps of each exercise for either bilateral, unilateral or contra-lateral movements (e.g. 3 reps of in line-lunge on left leg and 3 reps on right leg). Instructions Prior to each test the players will be given a demonstration of the movement pattern required, accompanied by verbal instruction so they are aware of what is being assessed.

In-Line Lunge Rationale The in line-lunge is a measure of lower limb balance and alignment, pelvic stability and spinal posture. Protocol Stand upright with hands on hips. Stride forward into a lunge position so that a 90 degree angle is created at both knee joints at the bottom of the lunge (i.e. forward shin is vertical, knee directly over ankle joint). As you lunge down, keep the spine tall. Return to standing. Check Point Criteria / Scoring Hip-Knee-Ankle are in alignment. 90 degree knee angle is achieved at both front and back legs. Pelvis does not tilt laterally or over rotate. Torso remains upright. Balance is maintained.

Overhead Squat Rationale The Over Head Squat is used to assess bilateral, symmetrical and functional mobility of hips knees and ankles. In addition bilateral symmetrical mobility of the shoulders and thoracic spine are also assessed with this movement. Protocol Stand with feet hip width apart, toes can be pointed straight ahead or turned slightly out. Hold the dowel overhead to create a 90-degree angle of the elbows and shoulders and dowel. Press the dowel upward and extend the elbows over head in line with the athlete’s ears to a straight starting position. Once in the proper starting position descend slowly into a squat position as deep as you can go. Heels should remain in contact with the floor at all times. The feet should not move from their original position i.e. turn or slide outwards. The dowel should remain maximally pressed overhead in line with the ears at all times and the head and chest must face forward. Check Point Criteria / Scoring Heels must remain in contact with the floor at all times. The knees are aligned over the feet and the player achieves top of thigh parallel to the floor. Pelvis maintained in neutral position throughout the movement. The dowel is maximally pressed out throughout the whole movement and in-line with the ears. Head and chest must face forward..

Active Straight Leg Raise Rationale The Active Straight Leg Raise test is used to assess active hamstring and gastroc/soleus flexibility, while maintaining a stable pelvis. This flexibility is the true flexibility a player has available during training and competition, as opposed to passive flexibility, which is most often assessed. Protocol The individual first assumes the starting position by lying supine with his/her arms at their sides, palms up and head flat on the floor.  Small rolled up towel is placed under the knees of the athlete. The athlete is instructed to lift the test leg as far as possible with a dorsi-flexed ankle and an extended knee.  During the test the opposite knee should remain in contact with the towel and the head should remain flat on the floor.  Once the athlete has achieved their end range position, the degree of hip flexion is measured using a universal goniometer. The axis of the goniometer should be placed over the greater trochanter, the fixed arm is placed horizontally in line with the torso and the moving arm placed along the length of the femur in line with the lateral femoral condyle. Check Point Criteria / Scoring Athlete achieves a minimum 90 degrees range of motion Athlete maintains knee extension and ankle dorsi-flexion Athlete’s opposite knee remains in contact with the towel Athlete’s pelvis remains flat on the floor Athlete’s head and shoulders remain in contact with the floor

Double Hurdle Hop Rationale This test is an assessment of movement strategies and landing mechanics of the lower limb to pelvic chain. It requires appropriate strength, control and stability of the lower quadrant. The key area for assessment is the landing from the first hurdle jump transitioning to take-off and then landing after the second hurdle. Protocol The first hurdle is a height of 30cm and the second hurdle is set at a height of 60cm for females and 70cm for males. The hurdles are placed 70cm apart (middle of first hurdle to middle of 2nd hurdle). The athlete is to assume an athletic stance position with feet shoulder width apart. The athlete jumps the first hurdle and upon landing immediately takes-off to jump the second hurdle. Upon landing over the second hurdle the athlete lands balanced in the athletic stance position. Feet must remain shoulder width apart throughout the jumps. Check Point Criteria / Scoring Hip-Knee-Ankle are in alignment and feet remain shoulder width apart on take-off and landing. Minimal anterior displacement of the knees. Pelvis does not tilt laterally. Torso is maintained in athletic stance at take-off and landing. Balance is maintained and no contact with hurdles.

Visual Coaching Pro Demonstrate FMA using VCP

Task Assignment – Key Lifts (1.45-2.45pm) In Groups of 8-10: 2 Coaches will coach the group through the key coaching points of 1 exercise The Tutor/athletes will debrief the coaches Coaches will alternate until the group have all coached at least 1 exercise All 4 exercises to be covered

Task Assignment 2 – Circuit Training (2.45-3.30pm) Paul Rouse: Discuss. What is appropriate/realistic for adult club Circuit Training? Core Programmes? Power bags Specificity?

In Groups Discuss What type of programme might be appropriate for : Children 7-12? Youth 13-18? An adult club team who don’t have any background in strength training?

Final Assessment (3.30-4.30pm) Coaches will be given a demo of the key lifts/exercises On a rating sheet for each lift they will rate the lift/exercise against the key coaching points The coaches will put their name on the sheets and hand it up The exercise will be videoed front/side and a panel of assessors will agree a rating.

Hand out Resources Core Stability DVD Olympic Lifts DVD Laminated Cards for Key Lifts Copy of Presentation (www.ulster.gaa.ie) Core Stability Programme Indoor Circuit Programme

Equipment Required Flipchart/Paper/Markers Projector/Screens Hurdles/benches Brush shafts/barbells Benches (bench press) Gym Balls/Dumbbells Footballs Towels/Mats FM Assessment Sheets (200) Visual Coaching Pro <luke@visualcoaching.com>