By Mick McGurn – writing exclusively for Gaelic Star

Armagh’s physical conditioning coach considers the need for a specific approach to getting players fit to play.

With a lot of team now in their pre-season (preparation) phase, one of the questions frequently asked by coaches and trainers is, ‘are we training to suit the demands of the game?’

The buzz words doing the rounds in sport at the minute are ‘sport specific’, and even more intricate the term ‘position specific’.

If we are to adhere to these ideas, and train according to these theories, then we need to analyse what happens in our game.
Gaelic football is a contact/collision sport (measured by G forces), with high intermittent bouts of speed (measured in km/h), skill, strength and stamina (measured in metres by distance covered per game).
Reciprocally there are also spells during the game where a player may be inactive and do no more than talk nicely to his opposite number.
So basically we run hard, we tackle hard, we catch and pass and ultimately we shoot. Simple, but is it really? Or is it a sport made complicated by coaches and trainers!!!!!!!!!!!!

Mike worked in sport specific sessions with the Irish Rugby Team.

With the introduction of GPS into gaelic games over the last few seasons we are finding out more and more about the physical needs required of players to perform at the highest level.
Teams who play a high octane, fast paced, intense brand of football, such as Kildare, Tyrone and Cork cover the greatest distance over the course of a game.

On average, the following distances are covered in a senior county championship game;
Full Backs – 7,000- 7,500 metres
Half Backs – 8,500-9,500 metres
Midfield – 9,000-10,000 metres
Half Forwards – 8,000-9,000 metres
Full Forwards – 6,000-7,000 metres

Admittedly these figures are at the higher end of the scale, and a lot will depend on the philosophy and game plan employed by coaches and managers.

As coaches we are forced to consider the question – ‘does our training mimic these distances (are we sport and position specific) and secondly does it need to?’

I’ll answer the second question for you. No we don’t need to cover the above distances, because at a closer inspection, a lot of the ground covered in the course of a game is at low intensity, ie walking and slow jogging (the Americans refer to this as garbage yardage!). If we attempted to cover up to 10,000 metres at every training session we would have more players in the physio room with overuse, and hence long term injuries (LTI’s), and no players able to play.

A study by Macintyre et al (2005) indicates that Gaelic footballers are required to have very high speed endurance levels. He found that 43% of match play in Gaelic football was spent in high intensity activity, adding further support to the importance of a high anaerobic capacity for these athletes. Strudwick et al (2002) felt that more emphasis should be placed on explosive strength and speed development when physically preparing Gaelic footballers.

This is reinforced when we re-visit the distances covered in a senior inter county championship match. Although figures of 7,000 – 10,000 metres covered per game may seem impressive, in reality only 2,500 – 4,500 metres are of any real quality. This should automatically indicate that this is a more appropriate training volume to cover in our preparation.

This is supported by Strudwick et al (2002), who stated that Gaelic football “places varying demands on the aerobic system with intermittent emphasis on anaerobic metabolism”.

Players from Kildare play a fast paced high octane game and as a result cover more ground.

As I mentioned earlier, Gaelic football is also a contact/collision sport. During the 2000/2001 season when I first started using GPS with St Helens Rugby League Club, we were fortunate enough to win the Challenge Cup Final, Super League Grand Final, and The World Club Championship.
I discovered that the amount of G force in a tackle for most of our players would amount to 12.5-13.5 G’s. It is only when we started replicating that intensity and amount of force in our training schedule, that we increased our success whilst playing.

In Gaelic football the G force in most of our tackles can amount from anything from 7 right up to 11.5 G’s, which is very impressive for amateur athletes. It would therefore make sense to incorporate short small bouts of this intensity into our training plan.
It is an excellent idea for a team to play high intensity matches as part of their training, as demonstrated by Tyrone. By doing this they have covered this important aspect of the training plan (job done!)

The final aspect of training I will address is speed in Gaelic football. Some of our top Gaelic Footballers can reach top speeds of 28-33 km/h. This again is a very impressive figure when you consider that the world’s top sprinters are recording 36-38 km/h.
If you break down the speed component during an actual game, it predominantly consists of short 0-5 – 0-10 metre sprints. Roughly around 60-70% of top end speed during the game will encompass these distances. The other 30-40% of top end speed covers the 10-25, and 25+ metres distances. Again common sense should indicate that we should be working on short, sharp, explosive sprints.

Usain Bolt wears the colours of Kerry. If only he could toe tap!

A lot of footballers speed requirements may take place in training matches.
When I worked with the Irish Rugby Team, I analysed our backs during set play session.
I discovered they covered 10-12 sprints in the course of their session at full speed. Through liaising with the coach and requesting that they received full recovery in between their reps I ensured that my speed session was covered within a sport specific rugby session (ball in hand, full pace with evasion and acceleration). It was also position specific.
So rather than risk overloading your players with too much speed and hence injury, it may be advisable to see what the players actually do in practice matches and small sided games. If you feel their speed requirements are covered in these sessions, then it’s two for the price of one.

References

McIntyre, M.C. A comparison of the physiological profiles of elite Gaelic footballers, hurlers, and soccer players. British Journal of Sports Medicine. 2005, 39:437-439.

Strudwick, A., Reilly, T. and Doran, D. Anthropometric and fitness profiles of elite players in two football codes. Journal of Sports Medicine and Physical Fitness. 2002, 42(2):239-242.

Kinesio tape

Our Physio experts at Newry Clinic look at the pro’s and con’s of Kinesio taping for players. WHEN you see a player on the field with bright white boots and hair bleached just as white, you ask yourself, is this person mentally stable or not?  Similarly when you see a player with strips of bright blue or pink tape strategically placed up and down the leg, you ask yourself if this is some sort of new fashion statement or has this player just come from a charity waxing event where they couldn’t get the last strip of wax off!

A new development in the field of sports physiotherapy has seen Kinesio Taping become more prevalent in our games.  Kinesio Tape is a form of taping where you may see a single strip of tape placed along the line of a muscle, eg. hamstring, in an attempt to alleviate pain or discomfort in that area. 

The designers of this tape have decided to manufacture it in bright colours such as blue or pink (there is a flesh coloured option also which, for some reason is rarely used. 

Apparently the colour variations are for therapeutic reasons but it certainly has been a great marketing tool as it draws great attention to the tape.  Lance Armstrong described his experience of Kinesio Tape as being ‘so wrapped up that we’d look like dolls!’

Kinesio Taping is relatively new in Gaelic games but it has been around for over 25 years.  The tape itself is not exactly revolutionary.  It is sticky and elastic.  The manufacturers claim the secret is in the application of the tape.  Stretched tape is placed in the desired area of skin so that when the tape recoils from its stretched position, it lifts the skin.  The Theory is that this allows improved flow of blood and lymph fluid, hence improved muscle function.  Using certain techniques, the tape can also be used to relax overactive muscle or facilitate contraction of weak, under active muscles.

How the tape is sometimes used

Like I said before, in the world of physiotherapy, none of these theories are completely new treatment options for the therapist.  

Any therapist with good taping skills already uses techniques for relaxation or facilitation of muscle activity, restriction of joint movement and blood/lymph drainage. 

The founders of this particular technique seem to be basing their sales pitch on the fact that it allows an athlete continued participation in his/her chosen sports. 

This, Kinesio say, is because of the ability of their tape to conform with the skin even in sweaty conditions and hence maintain the function of the tape throughout that particular event.

 The big question the physiotherapist must ask themselves is, if a player requires taping to protect an injury then, are they fit enough to be playing in the first place?

In my opinion, in high intensity sport, the muscle forces produced are too strong to be influenced by any tape.  Taping for restriction of movement of a joint is acceptable as long as enough mobility is maintained to allow the joint to function properly. 

If a player has a strain of a muscle or tendon then tape is not going to be sufficient to allow that player to play pain-free.

 I am not totally against Kineso theories in taping but I think that they will be more beneficially used in rehabilitation of a problem rather than allowing someone to continue to play.  Taping an injury to play means that the injury is still present or the player has no confidence in an old injury or possibly, both of the above.

 Kinesio tape was used widely during the last Olympic Games but in athletics the movements are much more uni-directional and avoid the element of physical contact.

 Aside from using Kinesio Taping in the rehabilitation phase of an injury, I think the benefits which come from allowing someone to play are more psychological than physiological.

RISE OF THE MACHINES!

Machines. They’re everywhere. No not the cybernetic organisms from the future but the fixed pivot kinds that pollute our gyms and make our athletes slow and weak. Yes, I mean conventional gym kit that you probably use on a daily basis. This month I have been pulled from the kitchen and into the gym to give my two cents on these metal monstrosities.

First up, cardio!

FITNESS – Treadmills, cross trainers and rowers can be found in pretty much every fitness facility in the world. Why? Because people can jump on them and plod away believing they are both great for fat loss and fitness. The reality is that steady state cardio activities such as walking or jogging are pretty crap for dropping fat and getting fit.  Gyms make a lot of money convincing people that paying £30 a month to go walking is a good thing. As an athlete or player, walking or jogging in a straight line has very little cross over to a sport involving sprint work and changes in direction. In fact, ‘floating’ on a treadmill is not the same as pushing off the ground and cross trainers are pivoted in such a way that they cannot be adjusted to suit the individual. This can lead to injury – not cool.

FAT LOSS – If it was possible to burn a lot of calories just walking or jogging, our bodies would never have survived evolution. We would have dropped dead before we found our next meal. The real secret to fat loss and fitness is sprint work and weight lifting! Without going too scientific on you here let’s consider EPOC – Excess Post Oxygen Consumption. When you go for a walk or jog you may be burning a few hundred calories. Given that the average man may be eating 2500 per day or 17500 per week then a few hundred lost through cardio is very little in the grand scheme of things. By lifting weights or sprinting you increase EPOC which in turn leads to an increase in the number of calories burned even when you finish exercising.

Next up, weights!

MACHINES – Resistance machines are expensive pieces of kit with one benefit – anyone can read the label and use them. While some cable machines are actually very good, the majority of those found in ‘entertainment’ gyms force the user into one fixed plane of movement. The stabiliser muscles are basically allowed to put their feet up. What does this mean to us? The target muscle may become stronger but those other muscles and joints are not exposed to the same loads. The human body works best as a total unit and can only be as strong and as powerful as the weakest link in the chain. Using machines will create weak links in your chain.

FREE WEIGHTS – Free weights are the most basic form of gym kit yet they provide the most benefit. A few barbells, dumbbells, kettlebells and clubs are all you need to work every single muscle in the body through all your planes of movement. Having extra muscle and a well oiled nervous system will make you faster on the pitch. Unless your sport involves throwing small arrows at a board on the wall then you need to be shifting iron!

SUMMARY –

- Do not worry about the calories burned during exercise. The important thing is that you work hard enough to increase the metabolic rate 24/7.

- While some isolation work may be done on cable machines to strengthen small areas like the rotator cuff, the majority of gym work should be based around large compound movements.

- You get plenty of cardio already. Extra free time should be spent lifting weights explosively.

About the Author –

Neil is a Personal Trainer / Strength Coach in Belfast and the Online Fitness Editor for Men’s Health Magazine. Neil’s e-book ‘The Diet Plan’ is a basic guide to nutrition which can be downloaded from his website. Anyone downloading this plan will receive free email support. Visit www.neilmct.com for details.

In last months edition we looked at the role of protein in the athlete’s diet and how important it is for both muscle growth and fat loss. This month I want to touch on the role of carbohydrates, or ‘carbs’. A lot of myths surround this food group thanks to celebrities passing on their ‘expert’ nutrition advice to the general public. You can eat carbs after 6PM and you should consume them before and after a training session – here we tell you why and how!

Carbohydrates are classed as energy foods. While the body is capable of breaking down fats for energy, carbohydrates can easily be converted to glucose which is the preferred source of fuel. Those which break down slowly are considered much more complex in nature and those which convert to glucose much quicker are classed as simple carbohydrates or sugars. Complex carbohydrates which have been highly processed will behave more like simple sugars and in this case fall between the two.

COMPLEX CARBOHYDRATES –

Brown rice

Wholemeal pasta

Yams

Vegetables

REFINED CARBOHYDRATES –

White pasta

Baguette

White rice

SIMPLE SUGARS –

Sweets

Fizzy drinks

Cake

Fruit

You will notice from the few examples that I have given that complex carbohydrates tend to be more natural whereas simple sugars are considered ‘man made’. This is not always the case as fruit contains simple sugars but generally you will find simple sugars in more processed foods. Some people would assume that simple sugars are better from a player’s point of view because they give a quick boost of energy but this is simply not the case. If you consume more refined, simple sugars you will indeed get a quicker surge of energy but this action brings about a subsequent drop in sugar levels. As the body tries to deal with a surge in sugar it releases hormones which in turn bring about the opposite affect and blood sugar hits rock bottom. If a player consumes the wrong type of carbohydrate before a game they will die on their arse by half time – not good!

Complex carbohydrates on the other hand cause less of a sugar rush and instead provide the player with a more sustained release of energy which will help fuel them for the full duration of their match. This slow release of energy does not cause the massive sugar drop witnessed with more refined or simple carbohydrates.

TIMING

You may be thinking that sugar is the devil and yes in many cases you would be right. Too much carbohydrate in the diet and especially an abundance of simple carbs can send your blood sugar everywhere and lead to fat gain as the excess energy is stored as fat. Before you start the witch hunt to ban sugar from your diet we need to consider recovery. A sugar rush after training can actually help replenish glycogen (stored glucose in the muscles and liver) and help shuttle protein to the muscles. Consuming a dose of simple carbohydrates after you train will basically help fill the tanks! If you consume a lot of fruit throughout the day try having vegetables instead and save any fruit for when it has the best effect – after training.

SUMMARY

* Carbohydrates are energy foods. If you are lying on your arse watching East Enders then your body does not require a large dose of energy.

* Complex carbs are best taken before a match to give a sustained release of energy.

* Simple sugars should only be taken after a match or training session to aid in recovery.

* Low fat foods often contain many hidden sugars. Check your labels.

Oh, and if you train at night and get home after 6PM then you need to consume some carbohydrates, regardless of what J-Lo has to say.

Baked Seabass, Grilled Asparagus

Tomato Salad

Chef’s Quote: Modern day football changing with training and tactics, fish is the better option than pasta.  It’s high on protein and omega3, low on fat and heavy carbs, so ideal for pre match meal.  Come on AN dún

Serves 4:

Ingredients:

4 fillets of Seabass x 250g, scaled & bones removed

28 Asparagus Spears

2 large Beef Tomatoes

1 Lemon

1 tbsp Olive Oil

1 Shallot chopped

1 tbsp Chopped Chives

1 tbsp Sea Salt & Milled Pepper

1 tbsp Balsamic Vinegar

1 Bowl of Salad

Method:

• Lightly score the skin on the Seabass and season with a little Sea Salt & Pepper, squeeze the juice of half the Lemon on the Bass.
• Put the Tomatoes in boiling water scored for 1 minute and then put the Tomatoes into iced water to remove the skin.
• Cut the Tomatoes in four and remove the seeds, dice the Tomato flesh quite small and season with Salt & Pepper, mix in the Chives, Olive Oil & Balsamic Vinegar to create the Tomato Salad.
• Blanch the Asparagus in boiling salted water for 1 minute and remove onto a tray, season with Salt & Pepper, Olive Oil and grill on a non stick grill ridged pan until coloured.
• Put the Seabass on greaseproof paper on a tray and bake at 170 degrees centigrade for 3 – 4 minutes.
• Arrange the Asparagus fanned on each warm plate, spoon the Tomato Salad around and place the Sea Bass on the Asparagus, garnish with a little organic Salad.

 My first introduction to Isometrics was from my dad, who taught me some of Charles Atlas’ exercises. Ever since then, I have been using this form of exercise to compliment my own strength training regime.

Alexander Zass famous for carrying small horses!

Where do isometric exercises come from?

 Isometric exercises, also known as static strength training, have been around for hundreds of years. They can aide in the development of strength and power over short time periods. Isometrics are used in many classical Yoga, Pilates and Martial Arts systems. Many athletes have used this simple, safe and effective method of training as part of their complete strength training programme, from old school strongmen circus performers to the legendary Bruce Lee and even astronauts at NASA.

I like to think that one of the pioneers of isometric strength training is Alexander Zass. He was one of the old school strongmen of the early 1900’s and used isometric exercises to develop his strength endurance. He was known as the Mighty Samson and made a living performing incredible feats of strength and used to enterain and often amaze crowds by lifting 500 lbs with his teeth, carry small horses and bend steel bars.

What are isometric exercises?

 Through isometric exercises it is possible to generate incredible force even though there is essentially no movement. This is because an isometric contraction happens when muscles build tension whilst remaining the same length. An example of this is pressing your palms together. When you press your hands together, your brain activates muscle fibres to accomplish the task of pressing against your other hand. It is as if your brain thinks the opposing resistance- each hand- is trying to push a very heavy object and therefore the reaction of the body is to activate more muscle fibres in an effort to push harder. This acts as a catalyst for the brain to engage all of the relevant muscles fibres in an effort to complete the action.

What are the benefits of Isometrics?

One of the benefits of isometric exercises is that they involve contractions of the muscle without changing the angle of the joint. According to research used by NASA in their astronaut physical training programme, changing the angle of joints during contraction can be detrimental to the muscles’ contractile proteins.

Classical strength sessions are based on the number of sets and repetitions. With isometric exercises it is the length of time each action is held and the number of actions that count. Modern sport science has measured both longer duration of the actual isometric pull or push (7+ seconds) along with fewer repetitions and shorter rest duration are more beneficial for the development of strength training.

Other benefits include:

• Static Dynamic Protocol- an isometric contraction followed by an explosive movement. Examples are the isometric bench press followed by medicine ball throws from the bench position or the static leg press followed by jumps.
• Targeting sticking points within the Olympic lifting. Advancing the Olympic bar training programme.
• Targeting multi-joint angles
• Rehabilitation: used extensively on injured patients during WWI to prevent the onset of atrophy, these exercises can be a great rehab session for the injured sportsman. Another example of a modern exercise programme that uses static holds as a foundation for both rehab and physical development is Pilates.

While isometrics only strengthen the muscle at or near the angle at which the exercise is performed, a full range of motion is necessary for maintaining the health of the joint. To take a joint through its full range of motion would take some considerable time. So, to be less time consuming but to go though the full range of joint mobility it is best to exercise the joint at 10 to 30 degree increments. One example of a static strength training and multi-joint isometric exercise would be the static leg press, as this requires less time than isolating the quadriceps, hamstrings and other hip flexors/ extensors.

If you want to find out a few examples of isometric training exercises and equipment, check out Ross Enamait (www.rosstraining.com).

Like all new initiatives to your physical goals, a static strength session should not replace your routine but become a great addition to a well rounded and balanced training programme. Also be aware that isometric exercises can increase blood pressure. Never hold your breath whilst performing these exercises and always consult your physician before undertaking any new form of exercise.

 “I’ll give it a go’ ‘It doesn’t feel too bad’ Up until three years ago, these quotes were totally alien to myself and my colleagues at The Newry Clinic. Coming from working with Premiership football clubs like Sunderland and Birmingham and also professional rugby league players at Gateshead we came across a species, not totally unique toGAA, but very, very common!

The ‘Partially Fit’ player!

The partially fit player in the GAA is someone who may for example feel that if they are75% fit then they can play for 75% of the game. This is far removed from the truth.

First of all, it is important to point out that the partially fit player, by definition, is still injured! The extent of injuries are not quantified by percentages. Where a decision

regarding a return to play must be made then the extent of the injury of that player (his

fitness!) can be judged by his level of function i.e. can he run / jump/ twist / turn /

kick / tackle etc? Can all of these actions be carried out at full pace over the required

distance, for the required length of time? A player just returning from injury may have

lost some overall conditioning and be able to carry out all of the above actions at full pace

but if fatigue sets in then the risk of recurrence of injury increases.

Often we hear of players ‘passing a late fitness test’. This is for the benefit of the

physio or manager to see how well the injured player can function i.e. run / twist /

turn etc. A fitness test is not for the purpose of finding out how a player feels. They are

injured and are going to feel pain on certain activities.

A fitness test should only be carried out if the physio feels that the risk of further injury to

the player is acceptable. An example of an acceptable risk would be a player recovering

from a grade 1 hamstring strain playing in a big game at the end of the season. The risk

here would be that the player aggravates the injury to a grade 2 strain and therefore needs

6 -8 weeks recovery. An unacceptable risk would be a player with a grade 1 knee ligament sprain and subsequent instability where the worst case scenario of further damage would most likely require surgery. 

 If the player cannot perform the actions of running / jumping etc at full pace then the manager must decide if this is an acceptable risk to the team and hence the outcome of the game.

 Is the partially fit player you have decided to play better than the fully fit player he is marking?  Or is he better than one of your fully fit substitutes? 

 I remember how one former premiership manager informed me that he would carry out a fitness test on a player by “Looking in his EYES!!!!”.

 When deciding if someone is fit to play or not, be specific, use objective markers not subjective! Weigh up the advantages and disadvantages to both the player and the team. Always remember though that the physio will always aim to protect the best interests of the player.

 P.S. although we always referred to the player as “he” and “him” in this article, the same applies to you ladies out there too!

Hard Gym Body

We hooked up with top fitness and weight trainers Johnny and Helen Smith in Portadown and they agreed to write Gaelic Star a few strength articles for GAA players. They own Crossfit gym in Portadown and have years of experience with weight training top athletes. This is the first of series of articles they will be writing.

Over the past few months we at CrossFit Northern Ireland have had the pleasure of training a few Gaelic sports teams and are amazed at how coaches are not up to date with new training methods or how they are miss informed by “fitness professionals” on what they need to be doing to improve their game.

The main problems many strength and conditioning coaches run into are a lack of resources, predominantly the resource of:  TIME.  Thus, there becomes a need to pare things down to the absolute bear minimum number of drills that will produce the most rock solid result. This month I am going to dispel a few of the training myths and give you 5 tips to becoming a better all round player.

One of the things coaches seem to miss or don’t have the resources to do is strength training.

 Don’t Discount Strength – training strength is often sacrificed in the training hierarchy, due to the perception that other physical abilities should come first.  Although, running can get you there, the stronger you are the faster you will become and in a true 50/50 contest, strength will many times be the determining factor. Even modern day soccer players have realised this and many top clubs now employ a strength and conditioning coach.

Another Hyped up training concept is training your core.

How many times during training do you do the plank or try to balance on a stability ball, don’t get caught up in the hype, core is strictly a marketing term that those in the industry have developed in order to sell product and set themselves apart.  Pilates and yoga are for vegetarian twigs that don’t play footy.Want core work – pick weight up off the ground, lift it overhead, squat underneath it, or carry it; and you’ll have all the core work you could want and then some.

Long distance runs will improve your fitness and benefit you on the pitch.

 At the risk of sounding like I am down on running I will say this, players shouldn’t be running more than 800 metres during anyone repetition.  The last time I checked in on a game, I didn’t see any players running a steady pace for a distance of 5, 3, 2, or even 1 mile, however I did see  players making 50 to 100 metre runs repeatedly.  If you want to log a lot of distance, do it running 400 or 800 meter runs. Make these runs maximum efforts and not only will you improve your speed but also your cardio endurance.

Looking good weights

This is one for some of the players I have come across who do go to the gym and weight train.

Performing sport specific strength training and bodybuilding are two completely different things.  10 sets of preacher curls followed by a superset of bench press and pec deck, are NOT going to make you a better player.  Get off the lat pull-down machine and do proper pull-ups instead.

 Now that we have all that out of the way, let’s look at my Top 5 drills for helping you on becoming the best all-round player possible.

 1.  Overhead Squat – if there a single lifting exercise that develops nearly every athletic quality desirable this just might be it.(see last months edition)

 Description -

• Start by standing with a hip-width stance and good posture while holding your implement (e.g., broomstick or barbell) overhead.

• Tense/brace the muscles of the lower trunk (abs) while also locking your arms and establishing a “proud chest” upper body posture.  This body position should be maintained throughout the entire movement.  If it cannot be maintained, discontinue the movement and seek professional guidance.

• Continue the movement by squatting down and pushing your knees “wide” as you descend.  This allows you to reach a deep and more comfortable “bottom position”.

• Note:  While moving into the “bottom position”, be sure to keep your weight on your heels and maintain your starting posture.

  2.  400’s – this might be the simplest drill of all.  Find a track and run around it, I mean really, who hasn’t done that before.  I will admit, if done properly these are not very “fun” but boy do they really work.  They accumulate distance and they work the energy system that is required for any player.  A good way to go is to start with a couple and gradually add as you become more fit; also set yourself a time to stay at, or under for each rep, for example to keep all repetitions under 1 min and 20 seconds.

 3.  Hill Sprints – At first look, hill sprint might not appear to be all that different from flat sprints; however there are three benefits that the incline provides over the flat.  1) Arm drive, if you don’t utilise arm drive during a hill sprint you won’t be going anywhere fast 2) Leg drive and knee lift the incline become emphasised both of which are important to sprint mechanics 3) Soft surface, although some hills may be on paved surfaces, the majority will be found in parks; and although it may not seem like it, the dirt and grass are softer surfaces, these surfaces are much better for the athlete’s orthopaedic health.

 4.  Sled Pulls – If I were only left with one device to use in training athletes it’s very likely this may be the one I would pick.  The anaerobic conditioning, posterior chain (this is the entire back side of your body) strength, developed by sled pulling are second to none.  These are 2 of the most pressing needs of almost every single player I see.  However, sled pulling isn’t limited to just lower body work; the upper body can be incorporated as well.  Don’t be turned off because you think you are going to have to buy a piece of equipment, you can latch on to about any old thing you can find and pull it around, everything from homemade sleds made of plywood, tyres, hunk of rusting metal.  Start by pulling a fairly light sled for 4 trips of 50yds then gradually progress, with both sled weight and distance.  Note: it is wiser to add distance first and then add weight.

5.  Power Clean + Push Jerk – the final drill of my top 5 is actually a combo drill; utilising lower body power, upper body power and strength.   Although some may be hesitant to participate in these drills due to their somewhat technical nature, it is entirely possible, especially for a young athlete to pick-up the drills in a relatively short time. If they can be taught to grandmothers then they can definitely be taught to players.   The benefit of total body strength, athleticism, and power, cannot be matched.  If the goal is to become a better athlete and hence a better player, incorporating modified Olympic lifts will pay off big time in the long run.

 Description -

Power Clean:

• Start the clean when the barbell is on the floor. The grip should be shoulder width apart or very slightly wider than shoulder width.

• Once you grasp the bar you will in what appear to be a deadlift position, with exception that you will want to have shoulder in front of the bar.

• While still having you weight on your heels.

• Begin the lift the legs are extended and your hips and shoulders travel up at the same speed.

• Your back is arched and tensed

• Arms are held straight

• At this point your bar should be roughly around knee level, and your shoulders should still be in front of the bar.

The explosive portion of the lift

• The bar should brush your thigh as high as possible; this is called the “scoop” it will assist in launching the bar upward.

• At this point the athlete needs to explode by driving the hips through, rising up on the balls of your feet and shrugging the bar simultaneously.

• The bar will travel up the body and the “catch” is made on the shoulders.

• The “catch” is a function of rapidly pointing the elbows forward and dropping slightly under the bar so that it lands upon your shoulder.

Push Jerk:

• Drop down into roughly a half or quarter squat and without pausing, drive up with your legs.

• This motion will make the bar rise off the shoulders.

• The bar should go straight from the shoulders to lockout by its momentum, without having to be pressed.

• At the end of the jerk you should have the sensation that you are trying to slow the bar down to keep from flying out of your hands.  NOT struggling to press to a lockout

Do we know enough about fruit in the GAA?

 

 

 

 

 

 

 

 

 

 

 

 

Some of this article is complete nonsense, but an interesting read none the less.

 

EATING FRUIT…

Read this….It could save your life!!

It’s long but very informative

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It’s not as easy as you think. It’s important to know how and when to eat.

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What is the correct way of eating fruits?

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IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

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If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

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FRUIT IS THE MOST IMPORTANT FOOD. Let’s say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

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In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil….

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So please eat your fruits on an empty stomach or before your meals! You have heard people complaining – every time I eat watermelon I burp, when I eat during my stomach bloats up, when I eat a banana I feel like running to the toilet etc – actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

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Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.

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There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.  If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

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When you need to drink fruit juice – drink only fresh fruit juice, NOT from the cans. Don’t even drink juice that has been heated up. Don’t eat cooked fruits because you don’t get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

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But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it . You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

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KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

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APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

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STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

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ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

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WATERMELON: Coolest thirst quencher.. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene – the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

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GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in=2 0carotene; this is good for your eyes.

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Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this ’sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

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A serious note about heart attacks HEART ATTACK PROCEDURE’: (THIS IS NOT A JOKE!) Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line.. You may never have the first chest pain during the course of a heart attack . Nausea and intense sweating are also common symptoms.. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let’s be careful and be aware. The more we know the better chance we could survive…

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The perfect Overhead Squat

 THE OVERHEAD SQUAT

The Overhead Squat (OHS) is one of those exercises that really ‘delivers the goods’ for any type of athlete.

  If you want flexibility, a strong lower back or even overall body strength, then the OHS is the exercise for you.  The fact is – if you only ever trained using OHS, you could probably achieve the bulk of your athletic goals.  You will not only improve on the pitch, but you will even have a marked improvement on things like bench press, deadlifts and ordinary squats.

 Benefits of the OHS

·         Works the ‘core’ whilst stabilizing the lumbar spine and shoulder regions

·         Helps with hip flexibility

 ·         Produces strength through a large range of motion

 ·         Provides a full body stimulus, meaning your body will work harder doing this exercise compared to most others

 Use a light bar to begin with, even a brush-shaft is a good place to begin.  This is a challenging exercise and needs a little bit of neural learning before moving onto heavy weights.

 ·         Get the bar overhead in a wide snatch grip

·         Lock out elbows

·         Elevate your shoulders (try to bring them up to your ears)

·         Try to bring shoulder blades together

·         Lock in your core

·         Drift the hips back and begin squatting down

·         Keep weight over your heels at all times and the shoulders engaged

·         Get as low as possible (before you fall down – only through lack of flexibility), ideally below parallel

·         Come back up remembering to push through your heels

Exercise of the Month:

Try to work the overhead squat into your workout as often as possible.

Use it as a warm-up using a brush-shaft, or an empty bar, and when you become confident in the movement include it with your exercise regime.

Suggested workouts are OHS 3-3-3 (that’s 3 reps for 3 sets), or 5-5-5-5-5.  You can also use it for strength and find what your 1 rep max is.