On pitch S&C tips to reduce groin injuries in #GAA:

▫️Implement Isometric Exercises such as the Copenhagen Plank that target the adductors.

▪️Protocol:
-3 sets of 10s holds on each leg
-Twice per week
-Add 5s each week
-Long term target is 1x60s per leg

#IrishSC #Strength Image
▪️Another option is the Isometric Ball Squeeze (easily use an O’Neills ball)

▫️Protocol: 3 sets of 5s building to 3 sets of 30s of a max isometric contraction. Add 5s per week.

(Ball between knees at 45° gives you the best bang for buck)
~Credit @AdamVirgile

#IrishSC #GAA Image
After Hamstring Injuries in GAA, athletic groin pain is the most common cause of concern for all players & coaches.

1/4 GAA athletes will suffer from hip/groin pain in their careers.

Bear in mind that strengthening specific muscles is only one aspect that may reduce injuries❗️
Some great information in the collaboration by @UlsterGAA & @SINIcouk @SportNINet
👇🏻
ulster.gaa.ie/wp-content/upl… Image
Ultimately to reduce groin injuries we need to take a multi-factorial, holistic approach that involves just some of the following factors;

•Anatomical Strengthening
•Improved Motor Control & Movement
•Tissue Capacity
•Training Load Monitoring

#Camogie #LGFA #Hurling 🔚 Image

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More from @strength_gaa

Apr 7
Minimum Effective Dose Research for Strength & Endurance Maintenance 🔬
——————————————

Hard to build ➕➕➕

Easy to maintain ➕

If you know how to manipulate volume, intensity & frequency ✔️
——————————————

Great paper by @inigomujika_en & co. authors

🧵of takeaways 1/5 👇🏻 Image
Strength Recommendations:🏋🏻‍♀️

You can reduce frequency from x2-3 per week to x1 per week as long as you keep exercise intensity high ➕➖

As little as one intense set per exercise can be enough.

You may actually improve strength if you maintain volume too ➕➖

2/5
Endurance 🫁 🏃‍♀️

You can drop frequency from 3 sessions p/week & maintain VO2 max with 2 sessions p/week as long as exercise volume & intensity are maintained ➕➖

If you drop volume by 66% then you must maintain both exercise frequency & intensity (+80% HR MAX)

3/5
Read 6 tweets
Mar 13
Increasing Jumping Ability in #GAA ?

🔼 Force: using vertically orientated strength training, high depth jumps, heavy loaded jumps

🔼 Rate of force: moderate loaded jumps, dynamic barbell work

🔼 Increase Velocity: unloaded jumps, assisted jumps

🔄 Optimise Body Fat

1/7 🧵
⬆️ Force
Beginners will jump higher simply by getting (structurally) stronger - muscles at the ankle, knee & hip will coordinate to produce more force.

General bilateral & unilateral strength exercises like squats, step ups & split squats will be beneficial initially
2/7
But all athletes will eventually reach a plateau with vertical jump gains from strength training.

Targeted methods can then be introduced to increase vertical jump:

-Ballistic exercises like hang cleans & jump squats to ⬆️ Rate of Force

-BW Jumps & plyometric training

3/7
Read 8 tweets
Feb 27
Horizontal Pushing in #GAA

Athletes competing in Gaelic Games need to effectively transfer energy through the kinetic chain.

Done right, horizontal pushing can develop a great deal of foundational upper body strength and can enable GAA athletes to produce more power.

🧵⤵️
Bench pressing can get a bad rap, due to being over-emphasised, poorly executed and not part of a balanced programme that should develop the shoulder in many ways & planes of movement.

But if programmed appropriately, it can be hugely beneficial for all #GaelicGames athletes.
Bench pressing is excellent for #Hurling & #Camogie athletes as it directly targets muscles that generate power during sliotar striking.

Bench press strength is also highly correlated with striking velocities,as the pectoralis major is highly activated during the down swing.
Read 5 tweets
Feb 26
80% of S&C programmes can be the same.

Human anatomy is the same, all athletes have muscles

Athletes need to use muscles to produce dynamic movements in order to play their sport

The 20% difference will be specific to the needs analysis of

-The Sport
-The Athlete

#GAA Image
Analyse the needs of the sport:

What competition level- Amateur/professional?

What are the key movement patterns of the sport- sprinting, lateral shuffling, jumping?

What are the speeds of movement? Total distances? % Time spent in activity?

What are common injuries? Image
Athletes needs:

What’s their position?
What’s their strengths and weaknesses-speed, power, strength, mobility ?
What’s their injury history, body mass, body fat ?

#GAA #StrengthAndConditioning
#Performance Image
Read 4 tweets
Jan 8
HIIT Intervals for GAA athletes, without doing time trials?

Enter 10-20-30 HIIT, designed by Jens Bangsbo, a Danish soccer sport scientist.

Run easy for 30s
Run hard for 20s
Run fast for 10s

That’s 1 minute. Repeat for 4 mins. Walk 2-3 mins. Repeat for 3 sets.

#HIIT

👇🏻 ImageImage
Scientific Research has shown this Fartlek protocol to be effective.

Anaerobic ✔️
Aerobic ✔️
Neuromuscular ✔️

Jog for 30s @30% intensity
Run hard for 20s @60% intensity
Run fast for 10s @90% intensity

#GAA #Fitness #Conditioning

👇🏻 Image
Sample progression

3 sets of 4 mins
3 sets of 5 mins
4 sets of 4 mins
3 sets of 6 mins
4 sets of 5 mins
3 sets of 7 mins

You can also adjust rest periods from 3 mins to 2 mins.

Don’t let the simplicity of the session fool you, these are tough “red-zone” sessions. Image
Read 5 tweets
Dec 31, 2021
A lot of exercises GAA players do are “north-south”, up down, sagittal plane exercises- think squats, deadlifts, RDLs ↕️

Train cross-country, “east-west”and include more frontal plane exercises ↔️

-Lateral Squats, Lunges, Step-ups
-Lateral Sled Drag Crossovers

#GroinHealth ImageImage
Some lateral or 45° jumps and plyos can be useful, especially for goalkeepers Image
A nice Side Lunge variation is to utilise a resistance band ImageImage
Read 4 tweets

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