Ul lster GAA Being Flex xible for Stre ength CDP This Workshop is for Coaches worki ing with Male and Female Payers aged 13-Senior. This workshop is a great point of sta art of coaches and players with little kno owledge of what exercises and techniques to use in th he area of Strength and Conditioning. Th he workshop uses minimal equipment as to cater for all clubs needs. The session is broken into 2 parts 1. Resistance Training 2. Stretching Exercise Stage 1 Stage 2 Stage 3 (Overall Level 1) SQUAT LUNGE PUSH PULL FRONT PLANK Air Squat from Chair Split Squat from Bottom Push ups hands on Wall or Incline Row with bent Front Plank from Knees SIDE PLANK Side plank on GLUTE BRIDGES HINGING LATERAL LUNGE STEP UP/ SINGLE LEG STABILITY Double leg Glute bridge with shoulders on Hinge to touch buttocks of wall lunge to & wall Mountain Climbers with hands on Bench Air Squat to Chair Air Squat Split Squat Reverse Push ups from Floor Incline row with straight leg Front Plank Side Plank against Wall Double leg glute bridge Waiters Bow Squat to lateral lunge Step up to at height Push ups hands on Incline row with feet on moving 1 leg Side Plank Double leg glute bridge with marching feet T-Balance with 1 leg against wall Squat Squat to Sets, Reps and Weight? Begin with Exercise learning, and get this right! How Often? Split the Exercises into 2 sessions per week as below: Session 1 Bilateral Movement Session 2 Unilateral Movements SQUAT LUNGE PUSH LATERAL LUNGE PULL SIDE PLANK FRONT PLANK HINGING GLUTE BRIDGES STEP UP/ SINGLE LEG STABILITY
Lower Extremity Exercises Squatting Technical Points Common Faults Cues Corrections Band around Neutral lumbar make space between their Push Chest Stick their bum out behind them Hips below Shift to one side Torso parallel to Torso leaning over Get athlete to stay shin tall Hip Elevate their heels to teach feeling Feet flat on the Inadequate depth Ankle comes off the Sit their bums on their heels. Make space between for the hips push their feet through the floor Teach neutral - Cat/camel Progressive Put hands over the Use band to pull them to that side Use a counterbalance Place hands over Elevate heels to teach feeling of bending Use a at the height they can squat to while keeping neutral back. Work through lunge Linear Technical Points Common Faults Cues Corrections Shoulders directly above hips Front above ankle at all times Back below hips at bottom Neutral lumbar 90/90 at front, hip & ankle Torso inclined to far Sit their hips down Keep above ankle from the bottom up using a mat place a in front of their shin Go straight up and use a band to pull down them to weak side. Focus on This will allow learning to stabilise Keep Tall Place hands & elbows behind Teach what neutral back feels like. Cat/Camel Technical Points Common Faults Cues Corrections Toes parallel toe each other Torso parallel to shin Neutral lumber Hips descend to height Torso leaning over Torso leaning over Push their out to the side Use band to pull them to that side. Progressive linear lunging with a. Squat slide to push their chest Teach neutral - Cat/camel. Progressive linear stick their bum out lunge. Place behind them hands over Stay tall Use a Bend ankle & Hip Inadequate depth Sit their bum onto their heels counterbalance Place hands over Elevate heels to teach feeling of bending ankle, & hips Use a to set height with good posture Squat slide to Step Ups Technical Points Common Faults Cues Corrections Box at Height or below Foot on stays flat at all times Bottom leg remains extended in Neutral Lumbar throughout using bottom leg to step up Shift of hips to one side front, hip & ankle Torso inclines Keep Tall Pull toe upwards on bottom leg to go up and down not side to side go straight up & down Focus on Lower height start with bottom leg to of the single leg Lower Height Progressions use a band to pull to weak side. This will learn to stabilise this pattern Keep Tall place hands over Lower height Hinge (T Balance) Technical Points Common Faults Cues Corrections Balanced on one leg with soft Hips remain balanced Moves through hips & angle constant Reaches rear leg out behind them Pelvis remains neutral with rear toe pointing to Rotation of Pelvis Watch for rear foot rotating Cue the athlete to keep hips facing Regress back to double leg stance stand 6ins away from wall. With soft touch bum off the wall without bending any further Glute Bridging to teach hip flexion & Extension Perform single leg deadlift with one foot pushing back against the wall forcefully Jumping/ Landing Technical Points Common Faults Cues Corrections Displays good squat mechanics during descent Extends ankle, & hip Absorbs landing & maintains good squat mechanics Neutral lumber throughout Failure to maintain quality during downward phase on landing on landing Bend ankle & Hip during downward phase Extend ankle, & Hip Stay Tall Land Softly Hip upon landing Land Softly Hip upon landing Regress back to Reach for the sky Use Band Around Knees Use jums as landing is easier Work Hard on
] Upper Extremity Exercises Push Up Technical Points Common Faults Cues Corrections, hip, shoulder & throughout the Hands directly beneath shoulders with Fingers pointing s shoulder blades back & down Elbows at 45 degrees when viewed from above Inability to make themselves as maintain straight long as possible from floor line between ankle, throughout the, hip & with hands on shoulder throughout Shoulders shrugged tuck their shoulders Elbows in incorrect position Body travels as one Body does not travel as one Bring their whole body move hips and shoulders at the same time from floor from floor from floor, then to push up with hands on, then holds at different height Inverted Row Technical Points Common Faults Cues Corrections, hip, shoulder & throughout the Hands directly beneath shoulders with underhand grip Movement is initiated with upper back not with arms Inability to make themselves as Regress to inverted maintain straight long as possible row with bent line between ankle, throughout the, hip & shoulder throughout Pull is initiated with arms rather than upper back Body travels as one Body does not travel as one (hips swinging up and down) Chest touches bar at top Push chest Pull with long arms move hips and shoulders at the same time Regress to inverted row with bent Core Exercises Front Plank Technical Points Common Faults Cues Corrections, hip, shoulder & Elbows directly beneath shoulder with forearms parallel Shoulder blades back and down Glutes squeezed and Abs braced Breathing maintained Hips sagging down out of Rounding of upper back Rounding of upper back inability to maintain neutral lumber Elevate their hips Squeeze coaches hand with their shoulder blades tuck their shoulders tuck their shoulders Squeeze their Glutes Teach them what a neutral feels like cat and camel Side Plank Technical Points Common Faults Cues Corrections, hip, shoulder & as viewed from above and straight on Elbows directly beneath shoulder Shoulder blades back and down Hips sagging down out of Glutes squeezed Hips drift out behind Abs braced Elevate their hips Push hips squeeze Glutes Glute Bridges Technical Points Common Faults Cues Corrections Heels on floor with toes pointed to sky Movement occurs through hip extension and hip flexion, hip, shoulder & at top Hips remain balanced Glutes squeezed and Abs braced Breathing maintained Feet flat on resulting in not engaging glutes Movement initiated through lumbar rather than through hips Hyper extension of lumbar (hips travel up too high) Hyper extension of lumbar (hips points toes into air. Push heels into Squeeze their glutes to begin Focus on squeezing glutes rather than elevating the hips Focus on squeezing glutes rather than elevating the hips travel up too high) Feel in hamstring Squeeze their glutes to begin Before exercise commences, make sure toes are pointed up and not on Regress to elevate shoulders onto Static holds at the top position teaching correct Teach them what a neutral feels like cat and camel Regress to elevate shoulders onto
Stretching Routine Very Simple 10 Exercise routine which takes 10-15mins to complete Very important to follow the sequence from 1-10 as it is based on a natural progression from 1 muscle group to the next. Hold each stretch for a maximum of 6sec. Return to the start position and repeat each stretch 4-6 times. Repetition increases the flow of blood, oxygen and nutrition to the muscles. The stretch should not be forced; the muscle should be encouraged gently to lengthen. Never force stretch beyond the point of discomfort Probably best to complete at end of a strength, conditioning or pitch session. 1. Single Leg pelvic tilt Stretches: Low back & Gluteus maximus Lie on back with straight legs Flex the exercising and pull it toward the chest By contraction of hip flexor and abdominal muscles Place hands behind thigh to prevent pressure on and provide assistance 2. Straight Leg Hamstring Stretches: Rear thigh Lie on back with legs straight Slowly lift one leg using quadriceps (front of thigh) Assist with rope at end of 3. Gluteals Stretches: Gluteus medius & minimus, lateral hip, piriformis Lie on back with legs straight Flex left 90-degree angle and place rope around mid foot, clasping rope with opposite hand. Use left hand to stabilise thigh by clasping at. Contract abdominals and hip adductors to lift toward opposite shoulder Assist with rope and outer hand. 4. Adductors long Stretches: long adductors, longus, magnus, gracillis Lie on back with legs extended and wrap rope around arch of left foot. Lift leg to side by contracting outer-thigh and hip muscle. Assist with rope, pulling outward 5. Quadriceps Stretches: rectus femoris Lie on left side and bring both to chest. With left hand, grasp left foot from outside. With right hand, grasp right ankle and extend right thigh back by contracting buttocks and hamstring assisting with hand, heel should press into buttocks 6. Hip Flexor Stretches: rectus femoris Keel on left (place pillow or cushion under ) Moving onto flexed front (right) leg, keep pelvis and back stable by contracting abdominals As you move contract buttocks and hamstrings to flex left heel to left buttocks. Assist stretch with one or two hands bringing heel to buttock as flexibility allows 7. Adductors short Stretches: pectinius. Adductor brevis, proximal and long adductors Sit with soles of feet placed together. Contract outside of hips, spreading thighs as far as possible. Use arms between to assist stretch at end of.
8. Upper Calf/Hamstring Stretches: gastrocnemius, hamstring-neural stretch Sit with legs fully extended and about six inches apart Loop rope around ball of left foot Straighten left and pull toes toward you by contacting shin muscles Assist with rope. For deeper stretch, lean at trunk and allow foot to leave floor when pulled 9. Bent Calf Stretches: Achilles tendon, soleus Stand on bent left leg. Place right foot behind left calf to assist stretch to left leg. Hold this stretch 8-10secs Keep heel on 10. Straight leg calf Stretches: gastrocnemius Lean against a support (chair) Keep left leg straight and heel on the Hold stretch 8-10secs To increase this stretch place forefoot on book or two inch timber block and lean gently into a deeper stretch Upper, Lower & Core Progressions & Adaption s Exercise Level 0 Level 1 Level 2 Level 3 Level 4 Level 5 Squat Push Air Squat on / Counterbalance Squat/ Counterbalance squat from Split Squat from bottom Push Ups hands on / Push ups from floor Air Squat Prisoner Squat Split Squat Reverse Push up hands on Push ups feet on Over Squat Forward Spiderman Push ups Walking Push ups feet in partners hands Incorporate pressing / rotating Pull row bent / Glute Bridging row Straight leg row feet on Chin Ups - Underhand grip Pull Ups - Overhand Grip Pull Ups - Hammer Grip Front Plank on moving one leg marching feet Side Plank Glute Bridges Hinging Side plank on Double leg shoulders on Hinge with Object against midsection/ Hinge to touch wall/ Waiters bow/ T balance with 1 leg against wall lunge to Side plank double leg T Balance Squat into Side plank tucks double leg marching feet T Balance with rotation Squat Side plank, hips abductions and adductions with rotation/ sweep/ lift Step up/ Mountain climbers on Bench Step up to at height Squat to squat from