Dynamic Warm-up hurling Martin Rabbite

September 2014Reasons for warm upWarm up and increase range of motion of muscles - practice skills -increase alertness –prepare for contact- tune in to fellow playersSession length ~15 minutes pre-match, in training vary to suit plan.

Pair workPassing Hand pass - Strike pass

Start close – short stick –then step backBall in middle compete Players put ball in middle then sprint to contest it

Get the body over ballBall in middle variations Change start position every 30 seconds - plank –lying

on back – face away – lying on side - on knees –Use trigger words head – toes- BALL!Change words leading to trigger and pace of words

Role and contest Partner practices roll lifts no pressure ~ 15 secs then you contest his/her lifts 15 secs then switch.

Square work Diagonal Players work diagonallyHand pass Start one diagonal then the other. Now shorten time

until both diagonals are passing at same time and have to adapt to four players moving.

Hand pass variation Increase number of balls to increase alertness Drop ball at feet Drop ball , one touch then into handDrop ball variation Increase number of ballsHigh ball catch Hurley up cover hand

Inside a square work Random movement receive and hand pass or short stick strike. Players should be changing direction constantlyPurposeful calling e.g. call and break for pass ( not just noise)

Variations Introduce more ballsLie on back and get up and continue passingPiggy back and continue passingShoulder and continue passingWheelbarrow and continue passing