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Athletic Development of GAA Footballers
Ian McKeownStrength and Conditioning Coach Lead Coach SINI GAA Programme
Introduction
• Lead S&C/Athletic Development Coach GAA Programme
• Philosophy
– Physical Competency
into
Athletic Performance
Aims of Session
• Athletic Development pathway
• Challenge Conventional/Classical Thinking
• Answers
• “Earn the Right”
• SINI Programme interventions
SINI Football Squad
• 17 male / 3 female• University students – QUB + UUJ
• University Competition• Club Competition – 21s + Seniors• County Competition – 21s + Seniors
• Ages 18-24• 2/3 year Programme
What Makes the Best Footballers - Physically?
•Strongest
•Highest
•Quickest
•Fittest
Historically/Classically how do they attempt to get there?
• X2 leg Loading – Back Squat/Front Squat/ Dead lift/Clean
• Upper Body “Beach” Weights - isolation• Bodybuilding loading sequences • Plyos / SAQ• Interval training• LSD Training• Small-Sided/Conditioned Games/ Technical
sessions
To get to performance levels what skills need to be there first?
• Stronger – 1RM Bench / Squat
• Faster – 10m
• Fitter – Multi-Stage Shuttle Test - Bleep
• Highest – Jump and Reach
But…..
• Why?!!
• Life is lived on 1 leg at a time!
• Sport is Multi – Planar
• Sport is Multi - Directional
Physical Competence
What “Competence” is needed to be the BEST? – Strongest/fittest/highest etc
• Single Leg Ability
• Trunk Endurance + Strength
• General Body Function – Kinetic Chain
• Upper Body Function
Physical Competency Football
Prone Stabilization
Lateral Stabilization
Back Extension
60° Sit up
OH Squat - Bwt
Double Leg Squat
Single Leg Squat – Box
Walking Lunge
Standing Long Jump
Forward Hop and Stick
Lateral Hop and Stick
Push up
Pull Up
Horizontal Pull up
MB Rotation
Results
Raising the Bar - World Class Athletes
Examples of what we are aiming for
Prone Stabilization – hands @ 30°
Lateral Stabilization – Star Position
OH SL Squat – Bar
20+ Pull Ups
X5 hops for distance + Stick
OH Squat + 50% Bwt
How do we train for this?
Training = Assessment• Trunk Integrity• General Body Function• Lower Body Function• Landing Skills• Upper Body Function• Pushing • Pulling• Rotation
Strength Training
Does have its place…
Olympic Lifting
+ Derivatives
Sessions Coupled with movement skill exercises
Metabolic Training - Conditioning
• Running? – Off Feet
• Continuous work on Movement Skills
• Use of conditioned games
• Importance of Warm Up
SINI GAA ProgrammeAnnual Planner
October – Movement Skill / Strength Development
November – Strength Dev / Hypertrophy
December – Max Strength January – Revision Movement Skills
February – Dynamic Strength / Strength Dev
March – Dynamic Strength maintenance
April – Competition Skill + Str maintenance
SINI GAA ProgrammeWeekly Timetable Oct – Dec 08
Monday – Strength SessionTuesday – RecoveryWednesday – Pitch Session/MatchThursday – Prehab/Flexibility/Movement
Skills SessionFriday – Strength SessionSaturday – Club Session?Sunday – Club Session?
Example Strength Session – Year 2
30 minutes Injury Prevention Circuit
-Proprioception
-Eccentrics
-Kicking Prehab
-Gluteus Activation
-Landing Skills
Example Strength Session – Year 2
45 minutes Strength – Strength Development Phase
- Deep Squat - 4x2
- Chest Press – DB – 5x4
- Straight Leg Deadlift – 4x8
- Pull up – 4x max
- Split Squat – 4x4el
Example of Strength Session – Year 2
7-8 minutes Power transfer - Hopping to balance- Lateral Hopping - Hopping with rotation
- 7-8 minutes Trunk Integrity- 60° Sit up 4x30s- Side Lying Stabilization with Hip Abduction
4x10es
Example Strength Session – Year 1
45 minutes Strength – Strength Capacity + Lifting Skill
- MB Good Morning- Sandbag Deep Squat- Inc Push up- Straight Line Deadlift – DB- Assisted Pull up- Split Squat
*Done as a Circuit
Re-Test Results
0
1
2
3
4
5Front Bridge 4P Hands Vertical
Side Bridge L HandSide Bridge R Hand
Back extension Static
Wall A Stance Level 2 - 1
Wall A Stance Level 2 - 2
Overhead Squat Lower Body
Double Leg Squat Body weigh
Single leg Squat L
Single leg squat RWalking LungeStanding long jump
Forward hop and stick L
Forward hop and stick R
Lateral Hop and Stick L
Lateral Hop and Stick R
Over head Squat Upper body
Push up
Chin ups over grasp
Horizontal Pulls straight legKneeling MB Rotation
08/10/2008
15/12/2008
Strength Results
• Year 1
Poor (1/5) Bwt Squat
X1 Bwt Back Squat
CMJ <30cm
CMJ >40cm
Strength Results
• Year 2
x1.75 Bwt Squat
SL Squat >Parallel
CMJ >50cm
Clean + other Olympic Derivatives
Earn the Right to Progress
• Physical
• Technical
• Tactical
Technical Skills –Earning the Right
• SINI Workshops – Kicking / High Catch
• Coach Assessment• Video Assessment• Physio Assessment
• What is going to make this player kick better / Jump higher? (Physically)
Does this process work for all ages?
• YES!
• Senior Players• Adjustable and Fluid• Timescale considerations?
– 1/2/3 years?• Efficiency of Training Regime• Different priorities – injury management• Competency?• Athletic Senior players?
Does this process work for all ages?
• YES!
• Youth Players
• Long Term Athlete Development
• Adjust competency levels
