Antrim Club Mentoring Programme Practical 09.04 · reduces injuries. Simply stated, you use your own body weight to roll on the foam roller massaging away restrictions for normal

Antrim Club Mentoring Programme: S&C Workshop April 2013

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Antrim GAA Club Mentoring Programme

Strength & Condition Workshop Practical Handout

Contents: Page

1. Functional Movement Screening “The Deep Squat Test” 2

2. Flexibility Programme: a. Foam Rolling Programme 4 b. Static Stretching 5

3. Dynamic Warm-up 9

4. Plyometrics Programme Phase 1 10

5. Running Mechanics 11

6. Speed & Agility 12

7. Strength Training / Core Programme 13


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Functional Movement Screening: Test Outline

Test 1: Deep Squat Test

The squat is a movement needed in most athletic events. It is the ready position and is required for most power movements involving the lower extremities The deep squat is used to assess bilateral, symmetrical, functional mobility of the hips, knees & ankles

Deep Squat Implications Performance Prevention of Injuries to Jumping Quads Shoulder Tackling Hips Calf Breaking Ball Groin Reaction Time Back

Deep Squat Testing Procedure:

3 Marks if: 2 Marks if: 1 Mark if:

1: Upper body is in the same alignment as the lower leg

1: Upper body is in the same alignment as the lower leg (assisted by plank)

1: Upper body & lower leg are not parallel (assisted by plank)

2: Femur (upper leg) is below horizontal (below the knee)

2: Femur (upper leg) is below horizontal (below the knee)

2: Femur is not below horizontal

3: Knees aligned over feet 3: Knees aligned over feet 3: Knees are not aligned over feet

4: Dowel is aligned over feet 4: Dowel is aligned over feet 4: Dowel falls forward

How to Perform the Test: Player stands feet shoulder width apart. Next raise the dowel overhead in line with the ears. Lower into a squat position slowly, heels on the floor, head & chest facing forward. The knees should be aligned over the feet with no outturn of the feet. 3 reps can be performed. If player cannot meet criteria of the 3 points, place the plank under his heels and perform test again. If he still cannot perform the test, he receives a score of 1. (Observe from the front & side)

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4

2

4

1

2

1


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General rules that apply to all exercises:

All exercises must be performed in a steady, controlled manner. Speed of performance is not important;

No exercises require use of anything more than bodyweight;

An exercise mat for the floor might make some exercises more comfortable, even a mat / carpet;

These exercises are not designed to increase muscle size, so don’t expect them to;

They will strengthen smaller muscles (often overlooked in normal training) that are crucial to long term strength development and injury reduction.

Do not over train – allow the body time to recover in between sessions.

When to do these programmes:

Foam Rolling and Stretching programmes performed together at least 3 times a week especially after a heavy training session/match and also the

day/night before a match (helps to improve flexibility and injury prevention – leading to better performances).

The S&C programme performed 2/3 times a week. If you do not have a training session or a match during the week, perform 3 times. If you have a

match/training session, perform programme 2 times a week.

Example 1 – Training/Match Monday Rest Example 2 –No Training/Match Monday Foam Rolling & Stretches

Tuesday S&C Tuesday S&C

Wednesday Foam Rolling & Stretches Wednesday Foam Rolling & Stretches

Thursday Match/Training Thursday Rest

Friday Foam Rolling & Stretches Friday S&C

Saturday Rest Saturday Foam Rolling & Stretches

Sunday S&C Sunday Rest


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Foam Rolling Programme Foam Rolling improves body composition, posture, flexibility, function, performance and importantly reduces injuries. Simply stated, you use your own body weight to roll on the foam roller massaging away restrictions for normal soft tissue flexibility.

1. Always work between joints & roll from the lower part of the body to the upper part of the body e.g. ankle to knee, knee to hip, hip to shoulder. NEVER roll your lower back!

2. Engage your core at all times e.g. maintaining a tight stomach by pulling the belly button back towards the spine. Always make sure your body is in good posture, back straight, head up, shoulders back, legs straight.

3. Perform the foam rolling every day, especially the night before a game and after a game. 4. Foam roll between joints should be 30-60 seconds in length, the slower the better. 5. If you roll over a sore spot called a “hot spot”, remain on that hot spot for at least 10-12

seconds. Repeat by coming back to the area 3-5 times or until tenderness has subsided.

Muscle Key Points Muscle Key Points

Calves Sit on the ground, legs straight & calves on top of the roller. Lift yourself off the ground & roll very slowly towards the knee. Keep hands close to waist Variation: Put one leg over the other to add weight.

Peroneals Lie in a side plank position with the outside of the lower leg on the roller.Roll very slowly towards the knee. You can place the other hand on the floor to assist balance. Keep body straight.

Quadriceps Lie in a plank position with the roller just above the knee. Roll very slowly towards the knee. Variation: If too painful break it down by rolling knee to mid thigh, mid thigh to hip.To increase the pressure, lift one leg off the floor.

Adductors/Hip Flexors Lie face down with roller parallel to your body. Flex one knee & place your lower thigh on the roller. Foot, knee & hip should be at 90˚. Roll very slowly to hip. Variation: Straighten the knee & roll.

TFL/IT-Band Lie in a side plank position with the outside of the lower leg on the roller. Roll very slowly towards the hip. You can place the other hand on the floor to assist balance. Keep body straight.

Hamstrings

Sit on the ground, legs straight with roller under your thigh above the knee. Lift yourself off the ground & roll very slowly towards the hip. To add weight, put one leg over the other.

Gluteus Maximus

Sit on the roller with your hands behind you on the floor. Your feet on the floor. Position the roller at the top of your thigh & roll towards your lower back & stop. Shift your weight onto one hip to add pressure.

Piriformis

Sit on the foam roller & lean to the left side. Your right foot on the floor & left leg lying loose. Roll back & forth over your left buttock slowly. Try altering your body position throughout to hit any “hot spots”.


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Flexibility Programme

All stretches to be performed with good posture (no slouching) and core muscles engaged. Hold stretches for 20-30 secs (x2 each side).

Stretch Key Points Stretch Key Points Calf Stretch Stand tall with one leg in front

of the other, hands shoulder height against a wall.

Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor.

Maintain good posture by having spine in line with angle of back leg.

Calf Stretch 2

Stand facing a wall with foot of the leg being stretched about 10 cm away from the wall.

Place the other foot about a foot’s distance back.

Bend the front knee forward until it touches the wall without lifting the heel off the ground.

Ensure the knee tracks over the toes.

Quads

Kneel in front of a wall. Lift back leg so that it is

pressed against the wall. Back straight, head up and

neutral core engaged (NO SLOUCHING).

Try to get back parallel to the wall without losing form.

To increase stretch raise arms above head height.

Hamstrings

(with or without towel/ resistance band)

Flat on back engage core in neutral position (held throughout stretch).

Lift leg, keeping straight by pushing heel out.

Lift until you feel deep stretch. Keep head flat on the ground

throughout the stretch (NO SLOUCHING).


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Hamstring 2

Extend leg out in front keeping foot flat on the ground.

Keep back straight and head up (NO SLOUCHING)

Using non stretching leg attempt a ‘sitting down’ movement.

Stretch should be felt in the straight leg

Increase stretch by pulling toes up towards knee on straight leg.

Hamstring 3 (Dynamic)

Flat on (neutral core engaged) bring knee up towards chest.

Place hands behind knee and attempt to straighten leg without letting knee move.

Attempt 10 controlled straightens per leg.

Keep head and back flat on the ground throughout stretches (NO SLOUCHING).

Glutes 1

Lay flat on the back with neutral core engaged and head on the ground.

Place right ankle onto left knee (making a figure 4).

Lift left foot off the ground and add depth by grabbing behind left knee.

If struggling to hold knee place left foot against wall.

Glutes 2

Start on hands and knees, cross right leg across body

Support weight on your hands as you lower the outside of right leg towards the floor

Shift your weight onto your right hip, keeping hip square and spine neutral

To increase stretch, rotate left hip towards right foot.


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Glutes 3

Lay on back and raise right knee to 90 degree angle.

Drop knee across body, keeping head and right shoulder on the ground.

To increase stretch use left hand to pull right knee upwards

Keep head and shoulders flat on the ground, with rotation coming from core only.

Hip Flexor

Get into correct lunge position, resting back knee on the floor and front knee at 90 degree angle.

Tighten abdominal muscles and gently push front knee forward until stretch is felt at front of hip.

To increase stretch, raise arm up above head on the side that is being stretched.

Adductor

Standing, turn right foot out to the side and take a step while keeping left foot facing forwards and left leg straight.

Bend right knee and lower back side towards the ground slowly.

Keep back straight and head up (NO SLOUCHING).

For increased stretch, pull in abdominal muscles and raise arms above head.

Adductor 2

Sit on floor (preferably with back against wall to maintain posture).

Place feet in front with soles together and bring in towards body.

Place hands on knees and gently push downwards.

Maintain posture keeping back straight to ensure effective stretch.

Hold for 30 secs x 3 Between stretches put fists

between knees and press together holding for 10 secs.


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IT-Band

Standing upright, left leg over right.

Raise right arm and slowly lean over to the left, keeping right leg straight.

Keep head and shoulders in line with hips (No forward lean)

To increase stretch push right hip outwards keeping right leg straight.

Back Stretch (Thoracic) Pic 1: Pic 2:

Lie on your side with your knees at 90 degrees and arms outstretched at shoulder level (Pic 1).

From that position rotate top arm and torso across the body towards the opposite side until you feel stretch or knees begin to come apart (Pic 2).

If struggling to keep knees together, have a partner hold them down or tie together with resistance band.

Keep head flat on the ground when rotating & maintain breathing.


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Dynamic Warm-up (Functional Movement)

(NB: Use this warm-up before a GAA Game based warm-up)

Cardiovascular Warm-up (incorporating all types of movements in

Gaelic games)

Dynamic exercises/stretches/core

(all done in slow, controlled, continuous movements):

Jogging forwards & backwards then side to side (two steps left then right) forwards & backwards

Squat – counter balance e.g. ball held out in front

Side step to the left x 10-20 times, then to the right x 10-20 times.

Lunge & twist

Skipping forwards & backwards - lightly

Clock lunge (12 – 3 – 6 – 9)

Jogging forwards when coach calls “dummy” i.e. slight lunge left and go right – make sure they change legs.

Plank/windmill

Jogging backwards and repeat the “Dummy”

Bridge

March – a very pronounced slow march (opposite arms/legs) followed by 4 quick marches. Keep the elbows at 90 degrees. Raise your knee to a high knee position and pause. Curl your toe to yourself in the high knee position.

Chest stretch – I, Y, T, W

Skipping again but big power jumps getting as much height and air time as possible. Make sure they use each leg.

Balance – bend to pick up a cone and place down with other hand – keep leg stretched and as straight as possible.

Jogging forwards and when coach

calls “switch” plant foot & change direction. Same again for jogging backwards & change legs.

Explosive Squat – get into half squat and explode into a vertical jump.


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Plyometric Training – Phase 1 (To be performed 2 days per week)

Exercise Picture Key Points Reps Sets Work:Rest Ratio

Box Jump

Select a box/bench height that is appropriate for your athletic ability (range 4 to 24inches).

Criteria for evaluating box height are: 1. Can the athlete land quietly? 2. Does the athlete land in the same position that he/she took off in? If the landing is deeper than the take off squat, the box is too high.

Drop into a ½ squat and quickly extend the hips and jump onto the box landing on the heels first, in a semi-squat position.

5 3-5 1:4

Single Leg Box Jump

Select a box/bench height that is appropriate for your athletic ability (begin with 4 inches).

Criteria for evaluating box height are: 1. Can the athlete land quietly? 2. Does the athlete land in the same position that he/she took off in? If the landing is deeper than the take off squat, the box is too high.

5 per leg

3

1:4

Single Leg Lateral Box Jump

Position yourself next to the box. Move the outside leg backwards to create momentum.

Drop into a ½ squat on the inside leg and quickly extend the hips and jump onto the box landing with the inside leg in a semi-squat position.

The knees should be brought high through rapid hip flexion during the jump.

Step down from the box. The key is a stable, quiet landing on one leg.

5 per leg

3

1:4


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Running Mechanic Techniques for GAA Players

Let the players practice falling forward before takeoff to sprint. This technique allows the players to get into an optimal position for acceleration. It also prevents players taking a back-step for takeoff.

Next allow the players to get into a ¾ stride before shouting “stop”. The objective is for the players to stop in a lunge position in 3 steps. At the beginning it may take them 5/6 steps and they will be falling forward or in a standing position. Keep practising this technique at training until they are capable of putting their position into an optimal position within 3 strides. This is a key injury prevention technique for stopping.

Next progression is to have one player “x” stand in front of another player “y” and place their hands on “y” shoulders. Player “y” will try and sprint using proper arm drive and leg drive in a half lunge position. Player “x” is acting as a resistance and will allow player “y” to move slowly forward but will hold the resistance for 10 seconds before standing out of the way for player “y” to accelerate forward.

Another technique is for the coach to stand behind the players and holds his jersey to add resistance as the player tries to sprint forward. After 10 seconds release the player into full acceleration.

Once the players are adhering to a proper technique set up two cones with a distance of 10 metres. The players jogs ¾ pace from one end to the other. If the coach calls “Back” the player must back pedal to the cone. If the coach calls “switch” the player must change direction & either continues to back pedal or jog forwards, whichever position they were originally in.


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Speed & Agility Programme Toe Tap: Players split into pairs. The objective is to tap the toes of the opposite player without getting tapped (keep facing each other).

Knee Tap: Players split into pairs. The objective is to tap behind the knee of the opposite player without getting tapped (keep facing each other).

Mirror Box: Two boxes set up with a red cone in the middle of both. Two players stand at each red cone facing each other. Player A is the captain and player B is the follower. Wherever “A” moves, “B” must mirror “A’s” movements. Face forward only to start & next time player can twist & turn. Change captain next time. Work:Rest Ratio is 1:3 (1 min work & 3 min rest)

Coaches Call (Reaction Drill): Player stands at red cone, coach says go, player sprints to red cone and listens for coach to call white/yellow. Player sprints to that cone & returns home (forwards/backwards). Variation: coach calls opposites. Coach holds up either yellow/white cone & player must lift head to see where to go. Again can be opposites. Put red cone in front of white/yellow so player has to sprint backwards. Change it up as many ways as you want. NB to have twisting/turning/backpedalling/change direction.

Heads or Tails: In pairs, players line up opposite each other and have fingers touching. On side is called “heads” & the other “tails”. If coach calls “heads”, “heads” must turn & sprint to end line with “tails” trying to catch them before they hit the line.

Reaction Games: In pairs, player A stands behind player B with the ball. Player B closes his/her eyes. Once he hears the ball drop or player says go, he must try and catch the ball on the second bounce or before the balls stops etc.

Reaction Games: In 3’s, one player is the coach, other two are competing to get the ball (tennis/reaction/sliothar/fball). The coach can use his/her imagination & have the players in many ready positions e.g. press up, side plank, squat etc before sprinting to get the ball. Great fun. Change after 1 to 2 minutes.

A B

Heads Tails


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Strength Training – Technical Development Exercises – (To be performed 2/3 times weekly)

Exercise Picture Key points Reps Sets Tempo Rest Overhead Squat Muscles Used:

Quads Hamstrings Glutes Lower back Hip flexors Shoulders

Variation 1: Assisted Overhead Squat Feet in the same starting stance as for normal

squatting. Attach resistance band to a stable object at

chest height or above and hold as shown. You can also use a football against a wall.

Lower into a squatting position, getting thighs parallel with the ground or until heels start to lift off the ground.

Return to starting position by pushing through the heels and squeezing the glutes at the upright position.

Keep eyes looking forward during movement.

10 2 3 secs down 3 secs

up

60 secs

Variation 2: Squat with thumbs out Extend arms to side pointing thumbs

backwards or put hands behind head as shown.


up

60 secs

Variation 3: Overhead squat with resistance band Hold resistance band between your hands

(outside shoulder width) and raise arms above head, locking elbows out.

Decrease difficulty by raising heels on a phone

book or piece of wood while squatting.


up

60 secs


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Split Squat Muscles Used:

Quads Hamstrings Hip flexors Core Back Shoulders

(if pressing)

Variation 1: Split Squat Take a step out to a comfortable distance to

perform lunge effectively. Knee should not pass over toes. Extend arms to side pointing thumbs

backwards. Keep back straight, head up and chest out. Lower back knee downwards in a controlled

movement followed by a controlled upwards movement by straightening the front leg.


up

60 secs

Variation 2: Split Squat with rear foot elevated Place toe of back foot on bench and step out

comfortable distance to perform lunge effectively.

Knee should not pass over toes.


up

60 secs

Variation 3: Split Squat with core activation Attach one end of resistance band to a stable

object at chest height and hold it in both hands in front of chest.

Move sideways out from where the band is attached.

If the band is at your left side, lunge with right leg.

Take a step out a comfortable distance to perform lunge effectively.

Keep back straight, head up and chest out.


up

60 secs


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Lower back knee downwards in a controlled movement then return by straightening the front leg.

Extend arms whilst in squat position then bring hands to chest when in upright position.

Resistance Band Frontal and Lateral Raises Muscles Used:

Deltoids Trapezius

Have split stance and place resistance band below front foot.

For lateral raise, lift arms straight out sideways until hands are above shoulder level, lower arms with controlled movement.

For front raise, keep arms straight and pull upwards until hands are level with shoulders then lower back down with controlled movement.

Ensure movements are controlled both upward and downwards.

Variation Decrease resistance of band by doing single

arm raises.

10

2 x lateral

per arm

2 x

frontal per arm

3 secs down 3 secs

up

60 secs

Push Ups Muscles Used:

Pectorals Deltoids Triceps Lats Core Glutes

Variation 1: Box Push Up Kneel on the floor with all fours on the floor. Place hands shoulder width apart. Ensure straight alignment from shoulders to

hips to ankles. Engage core muscles and hold head in neutral

position. Lower chest towards floor then push upwards

engaging core in a controlled movement.


up

60 secs


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Variation 2: Incline Push Up Place hands on bench, shoulder width apart,

feet on ground the same distance apart. Variation

To decrease difficulty raise the height of the bench used to place hands on.


up

60 secs

Variation 3: Classic Push Up Place hands on the floor and perform press

up.


up

60 secs

Mountain Climbers Muscles Used:

Quadriceps Chest Hamstrings Shoulders

Begin in a push up position, with your weight supported by your hands and toes.

Flex the knee and hip, bringing one leg until the knee is approximately under the hip.

Switch legs rapidly.

20 secs

3 Fast 10 secs

Superman Plank Muscles Used:

Core Lower back Glutes Hip Flexors

Variation 1: Quadruped Plank On hands and knees, with knees under hips

and hands under shoulders. Engage core and slowly lift right arm and left

leg (do not let hips drop) and hold balance. Hold superman pose.

10 per arm

2

Hold 5 secs

60 secs


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Variation 2: Superman Plank On all fours in push up position.

10 per arm

2

Hold 5 secs

60 secs

Side Plank Muscles Used:

Obliques Glutes Hip Flexors Lats

On your side, lift body up with elbow used for support and side of foot.

Ensure shoulder is straight above elbow to support body weight.

Keep good alignment between shoulder, hip, knee and ankle.

Do not let top shoulder fall forward or let backside out to the rear.

If struggling to keep alignment perform against a wall.

1 per side

2

Hold 20 secs

60 secs

Glute Bridge Muscles Used:

Glutes Lower back

Variation 1: Double Leg Bridge Lie flat on back, arms by your side, head on

the floor and feet shoulder width apart. Lift hips up towards the ceiling, pushing

through the heels. Ensure good alignment through shoulders,

hips and knees. Do not let knees drop inwards (knock knees)

or outwards. Hold then return hips to the floor (controlled).

10 3 Hold 5 secs

60 secs


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Variation 2: Single Leg Bridge

Same set up position as double leg bridge except drive hips upwards using only one foot.

Lift other leg off the ground while keeping hips aligned on both sides.

10 3 Hold 5 secs

60 secs

Lateral step Outs with Resistance Band Muscles Used:

Glutes Quads Hamstrings Core

Place resistance band around ankles/knees as shown in diagram.

Get into a ¼ squat position, keeping core engaged, head up and chest out.

Take a controlled step to the right keeping toes facing forward.

Place right foot on the ground and step in with left foot (controlled) back to starting position.

Take 5 steps leading with the right foot, followed by 5 leading with the left foot.

Throughout the exercise ensure movement is controlled to gain maximum benefits.

5 steps left 5

steps right

3 60 secs

Documents

Antrim Club Mentoring Programme Practical 09.04 · reduces injuries. Simply stated, you use your own body weight to roll on the foam roller massaging away restrictions for normal