1. SPEED & ACCELERATION FOR GAELIC GAMES
Jim Kilty

2. Considerations www.saqireland.net Components of “Speed”
Demands of the game
Needs of the player
Implementation
Specific sessions

3. Speed Re-action Initiation of movement Acceleration
Speed
Re-action
Initiation of movement
Acceleration
Maximum Effective Speed
Agility
Change direction
Change pace
Change footwork patterns
Ability to repeat constants bouts of the above efforts

4. Demands of the sport Length of the game Play – length of time
Demands of the sport
Length of the game
Play – length of time
Pace – many things affects this
Distance covered
Average distance sprinted
Change of pace / direction
Total distance sprinted

5. What people have looked at
What people have looked at
Soccer 1970s
Player covers 8.3 – 12.2Km
(Tom Reilly Liverpool)
Soccer 2001
Player covers 9.2 – 13.3Km
(Neweham 2002)

6. Player movement 30 – 80 runs between 85 -95 % speed
Player movement
30 – 80 runs between % speed
13 runs at % speed
Average distance sprinted – 13.5m
1012 changes in movement pattern
Sprint – 1 per minute
Movement pattern change – 11 per minute

7. Hurling 2003 Final First half Second Half 41.7% of time
Hurling Final
First half
Ball in play 13m 53s
Longest period 52s
Shortest period 5s
Second Half
Ball in play 17m 15s
Longest period 1m 22s
Shortest period 8s
41.7% of time
(Damien Young WIT 2003)

8. Needs of the player Players need to be quick, sharp and fast
Needs of the player
Players need to be
quick,
sharp and
fast
to cover situations as they arise in a game.
They need to train ability to
re-act,
initiate movement and
accelerate as well as
developing their maximum effective speed.

9.
Needs of the player
withstand a constant barrage of pressure involving consistent tackling, running into positions, covering, retreating and counter-attacking quickly.
This type of full-court drive makes great demands on the speed and strength ability of the players.
At the same time, players must be able to maintain high-intensity efforts throughout the duration of the game.

10. The key www.saqireland.net
Critically, it is the ability to constantly reproduce
these short bouts of speed and skill activities
over and over again,
at the highest possible intensity,
that separates the top teams form the also-rans.

11. Implementing the plan Principles of Training Overload Progression
Implementing the plan
Principles of Training
Overload
Progression
Adaptation
Specificity
Interference
Rest & recovery
Variety
Reversibility
Etc.

12. Principles of Training
Principles of Training
Overload
Progression
Adaptation
Different to stamina
Specific to speed
Increase speed
Reduce distance/reps
Increase recovery

13. Principles of Training - Speed
Principles of Training - Speed
Specificity
Distance
Movement pattern
Interference
Stamina training
Rest & recovery
Improves quality
Includes hydration & nutritional strategies
Variety
Patterns
Strength development

14. Methods General Specific Special www.saqireland.net Sprinting Weights
Movement Mechanics
Specific
Linear Speed
Agility Speed
Plyomerics
Special
Resistive methods
Asssitive methods

15. Specificity in training
Specificity in training
Many have concentrated on athletic speed endurance
Stamina training of top players have advanced in recent times
Plenty of evidence to show that modern methods will produce greater fitness levels.
Multi-sprint stamina
Power work
Movement enhancement

16. Principles of Speed Short distances Max to near max efforts
Principles of Speed
Short distances
Max to near max efforts
Control the number of reps
Good recoveries
Well hydrated
Involve movement patterns

17. Speed Training – sprinting
Speed Training – sprinting
Quickness off the mark
Re-action
Sprint over 5m
Acceleration sprints
over 10m, 15m 20m
Ability to change direction or pace
Over 10m, 15, 20m
Maximum effective pace
Over 20m, 25, 30m

18. Speed Training -plyometrics
Speed Training -plyometrics
Explosive Jumps
Explosive box jumps
Hennessy/Kilty 1999
Horizontal pattern jumps
Med ball throws

19. Speed Training – special
Speed Training – special
Viper belt training
Sprinting
Agility sprinting
Jumping
Resistive work
Assistive work

20. Training – Movement development
Training – Movement development
Improvement form 1.72 – 1.67 sec in 10m acceleration from one week of sprint mechanics training.
IRFU Data
2004

21. Importance of movement training
Importance of movement training
Bloomfield et al 2003 showed how SAQ training added to general soccer training improved sprint acceleration over 20m.
Using Cleans and Squats at 90% of 1Rm players improved 10 m acceleration time; and when sprint mechanics were combined the improvement was greater
(Hennessy IRFU data 2004).

22. Training – Contrast training
Training – Contrast training
Weights and sprints
It is found that optimum 10m times occurred after 6 min recovery while optimum 30m times occurred after 12 minutes
Michailidis et al 2004 at Aristotelian Univ.
Weights & plyometric jumps
UL 2004

23. Training – Weights Hypertrophy
Training – Weights
Hypertrophy
Starting or explosive power Initial rate of force development
Maximum rate of force development

24.
Hypertrophy
Hypertrophy is the process of enlarging muscles – to produce more force.
Resistance training is the key to hypertrophy and volume of work is the component that needs to be established.
Stimulating a muscle to work using multiple sets and reps has been recognised as central in building muscle mass. For hypertrophy a muscle should be trained at least once a week and if possible twice a week.

25.
Advice
Reducing the volume of endurance training is important if significant muscle mass is to be gained.
Hennessy 2004
10 week special training camp
No running more than 30m

26. Comparison – Strength or Power
Comparison – Strength or Power
Lifting 100KG
Pushing heavy rock
GAA Player needs
Power =Force x distance / time

27. Using power Each footstep Each kick Each tackle Each sidestep …..
Using power
Each footstep
Each kick
Each tackle
Each sidestep
…..
All on field activities

28. Power – key factor Power is the combination of strength and speed.
Power – key factor
Power is the combination of strength and speed.
Both intermuscular and intramuscular coordination are key factors in ensuring power development.

29. Force-time relationship
Force-time relationship
IRFD MRFD PP
Time in milliseconds

30. Explosive power Explosive Power = Rate of force development
Explosive power
Explosive Power = Rate of force development
The ability to generate high forces in a very short time.
This type of force production is essential in events or sporting actions where the time over which the contraction occurs has to be limited.

31. Starting power The Initial Rate of Force Development (IRFD)
Starting power
The Initial Rate of Force Development (IRFD)
Refers to the highest possible force applied at the start of the movement. It is sometimes called ‘Starting’ strength.
“Quickness off the mark”

32. Maximum rate of force development
Maximum rate of force development
Maximum power is a commonly used term in conditioning and refers to the production of the greatest amount of power.
30% Max.
(Australian IS guidelines)
24 – 48%
(Hennessy/Kilty unpublished 1998)

33. Importance of strength training
Importance of strength training
Kraemer et al 2003 showed how trained tennis players improved racket speed and sprint acceleration when strength training used in conjunction with skill work as against using no strength training

34. SAQ Ireland Thank You www.saqireland.net admin@saqireland.net