1. Physical Fitness (Practical Notes for Tutors)
GAA Award 2 Course

2. Speed for Gaelic Games
Is speed in Athletics different to speed in Gaelic games?
How do these differences affect how we as coaches attempt to develop speed
Tutor Notes:
Group Work:
Is developing speed in Athletics different to developing speed in Gaelic games?
Tutor Response: Yes they are different.
Why?
Athletics – always looking to cover the greatest distance in the shortest amount of time (i.e. it’s a set distance – 100m etc). In Gaelic games this is not the case. The distance varies for each sprint
Athletics – you start from blocks, Gaelic games can have any number of starting positions
Athletics, starts with a starting pistol, Gaelic games can be any type of stimulus (our players should stop playing when the whistle goes, do we always start our runs on the whistle?)
Athletics – you are in a lane, its you against the clock, in an uninterrupted space, in Gaelic games there are opponents, obsticles etc 2

3. How do we Develop the type of Speed required for Gaelic Games
Basic Running Mechanics
Stride Length X Stride Frequency
If two players have the same stride length, the player with the greater stride frequency will be faster
Conversely: If two players have the same stride frequency, the player with the greater stride length will be faster
Therefore as coaches you need to develop stride length and stride frequency
Tutor Notes:
Tutor Led 3

4. How do we Develop the type of Speed required for Gaelic Games
Basic Running Mechanics
2. Body Positioning
The body is facing the direction that you wish to run. This is especially important as players change direction so often in a game
Running should be off the ball of the foot
Tutor Notes:
Tutor Led 4

5. How do we Develop the type of Speed required for Gaelic Games
Basic Running Mechanics
Coordination
Opposite arm to leg, i.e. left arm, right leg
Very important regarding keeping balance
Tutor Notes:
Tutor Led 5

6. How do we Develop the type of Speed required for Gaelic Games
Reaction Speed/Speed off the Mark
Acceleration Speed
Agility Speed
Sprinting speed
What types of activities?
Over what distances?
Stimuli?
Training equipment?
Incorporate the ball?
Tutor Notes:
Group Work:
Reaction Speed/Speed off the Mark
Over very short distances (up to 5m)
Stationary starting position, reacting to a stimulus
No equipment required
Ball work? Yes
Acceleration Speed
Over 3 – 10m (approximately)
From a running start Can use some resistance speed equipment – caution to ensure that coaches and players are competent enough to use it
Agility Speed
Not maximum speed
Variable distance (depends on the sharpness of the change of direction)
N.B. is the body positioning when changing direction
Coaches can add in reaction to a stimulus
Can use training poles etc
Sprinting speed
Maximum speed
Distance not more than 30m
Ball work? Sometimes. 6

7. How do we Assess the type of Speed required for Gaelic Games
Reaction Speed/Speed off the Mark
Acceleration Speed
Agility Speed
Sprinting speed
Stopwatch!
Test must be specific to the type of speed being assessed
Tutor Notes:
Group Work:
Reaction Speed/Speed off the Mark
Over very short distances (up to 5m)
Stationary starting position, reacting to a stimulus
No equipment required
Ball work? Yes
Acceleration Speed
Over 3 – 10m (approximately)
From a running start Can use some resistance speed equipment – caution to ensure that coaches and players are competent enough to use it
Agility Speed
Not maximum speed
Variable distance (depends on the sharpness of the change of direction)
N.B. is the body positioning when changing direction
Coaches can add in reaction to a stimulus
Can use training poles etc
Sprinting speed
Maximum speed
Distance not more than 30m
Ball work? Sometimes. 7

8. Stamina for Gaelic Games
Is stamina in Athletics different to stamina in Gaelic games?
How do these differences affect how we as coaches attempt to develop stamina?
Tutor Notes:
Group Work:
Is developing speed in Athletics different to developing speed in Gaelic games?
Tutor Response: Yes they are different.
Why?
Stamina for Gaelic games is not continuous even paced running
Stamina for Gaelic games is continuous movement where the players work at quicker and slower speeds and intensities.
Athletics – always looking to cover the distance in the shortest amount of time (i.e. it’s a set distance – 100m etc). In Gaelic games this is not the case. The time for each game is the same
Athletics – continuous even paced running, Gaelic games is continuous movement where the players work at quicker and slower speeds and intensities.
Athletics, starts with a set stimulus, Gaelic games can be any type of stimulus (our players should stop playing when the whistle goes, do we always start our runs on the whistle?)
Athletics – its you against the clock, in Gaelic games there are opponents, obstacles etc 8

9. Questions How fit do our players have to be to play?
If we don’t know the demands of the game – then how do we know how much is enough??
Yet the 1st component to be blamed when we lose – fitness!!
How much is enough?
Put away the balls and we’ll do a bit of training!!
Whats the 1st component to be blamed when you lose – fitness!!
I’ll sort them out!! Give them an extra bit just to make sure!!
So do you know how fit they have to be? 9

10. How do we Develop the type of Stamina required for Gaelic Games
Basic Running Mechanics still apply!
Stride Length X Stride Frequency
Body Positioning
Coordination
Tutor Notes:
Tutor Led 10

11. How do we Develop the type of Stamina required for Gaelic Games
Remember: Continuous movement, with periods of greater and lesser speeds
What types of activities?
Over what distances?
For what time?
Stimuli?
Training equipment?
Incorporate the ball?
Ability to last the 60/70 minutes
Ability to repeat a skill/series of skills within the game environment
Maintain performance levels
Tutor Notes:
Group Work:
Ability to last the 60/70 minutes
Fartlek/multi activity sessions over a duration
Varying intensities and activities
Ability to repeat a skill/series of skills within the game environment
Conditioned games
Maintain performance levels
Interval training – repeated bouts of intense activity with limited periods of recovery
Perform technical activities after bouts of physical exertion 11

12. How do we Assess the type of Stamina required for Gaelic Games
Ability to last the 60/70 minutes
Ability to repeat a skill/series of skills within the game environment
Maintain performance levels
Stopwatch!
Test must be specific to the type of stamina being assessed
Tutor Notes:
Group Work:
Ability to last the 60/70 minutes
Ability to repeat a skill/series of skills within the game environment
Maintain performance levels 12

13. Why do we need Strength to play Gaelic Games?
Prevent Injury and Recovery from Injury
Players are more powerful/explosive
Can increase speed
Can help sustain intensity over the course of a game
Increases body stability and balance
Tutor Notes:
Group Work:
Tutor Response: 13

14. Strength Requirements for Gaelic Games
Strength training for Gaelic games is not:
Bodybuilding
Lifting ever increasing weight
Looking to develop ultimate strength
Strength training for Gaelic games is:
Developing the muscular strength and endurance to perform in the game
Tutor Notes:
Group Work:
Tutor Response: 14

15. Strength Requirements for Gaelic Games
Some Key Phrases for Strength Training
Rep
Exercise
Spotter
Weights
Maximal Strength
Squat
Tutor Notes:
Group Work. Participants to match the phrase with the definition.
Push Up
Set
Muscular Endurance
Recovery
Free Weights
Resistance 15

16. Strength for Gaelic Games
Weights are too dangerous for teenagers
All Strength work is done with weights in the gym
We use medicine balls all of the time
Teenagers don’t need strength training. They’re strong enough
Tutor Notes:
Group Work/Tutor Led Discussion:
Tutor to outline these comments from Coaches? Are they true etc?
Official Line here….
Generally, there should be a variety of strength activities in any programme. It is recommended that for up to under 16’s that strength training is focused on body resistance, partner resistance, medicine ball activities, and developing the technique of free weight activities
Discuss??? 16

17. For all Coaches to Remember
Safety in Strength Training
Technique is the most important element not how much resistance can be moved
Never ask players to undertake strength training alone. Always work with a partner of equal ability and ensure that they are supervised by a qualified person
Never ask a player to complete an exercise that they are uncomfortable or not confident at undertaking
Tutor Notes:
Tutor Led 17

18. How do we Develop the type of Strength required for Gaelic Games
Body Weight Exercises
Medicine Ball Exercises
Partner Resisted Exercises
Machine Resisted Exercises
Free Weight Resisted Exercises
Tutor Notes:
Tutor Led
Players beginning a strength training programme should start with the basics regardless of their age 18

19. How do we Assess the type of Strength required for Gaelic Games
Strength can be assessed by recording:
The number of repetitions of any exercise that a player can perform in a given time
The amount of resistance that can moved in any given exercise
Tutor Notes:
Group Work: 19

20. Suppleness for Gaelic Games
Refers to flexibility - The greater the range of motion of a joint, the greater the range over which the muscles surrounding that joint can operate and thus work more efficiently.
Developing suppleness involves performing a range of different activities including:
Dynamic Stretching – best before training and games
Static Stretching – more appropriate after training and games
Tutor Notes:
Use the flip chart to gather feedback from participants. This slide can be used to sum up.
Suppleness is referred to as flexibility and is related to the range of motion of a body joint.
Flexibility can be developed using static stretching – holding the stretch for a period of time, PNF stretching – stretching with the aid of a partner, dynamic stretching – moving the joint through its range of motion
The use of dynamic stretches, slow controlled movement through the full range of motion are the most appropriate exercises for warming-up.
By contrast, static stretches are more appropriate for the warm-down. 20

21. Suppleness for Gaelic Games
This component of fitness underpins many athletic movements & most definitely should not be neglected
It is important to note the difference between stretching & flexibility training
Practical examples of the importance of flexibility to performance …
… sprint speed : stride length X stride frequency
… strike power : rotational speed amongst other things
… aerial fielding: high knee drive & full shoulder flexion

22. Suppleness for Gaelic Games – for Teenagers
Tutor Notes:
Tutor led discussion
There should be a special emphasis on suppleness for teenagers. As players bodies grow their muscles may not grow at the same rate. This can lead to pain – growing pains.
Always ensure that players warm up and cool down appropriately for every training session and game.
Special emphasis on suppleness:
As players’ bones grow their muscles might not grow at the same rate – leads to growing pains 22

23. The type of Suppleness required for Gaelic Games
Maintaining Suppleness
Through warming up/cooling down
Developing/Increasing Suppleness
Separate activities to increase suppleness
Tutor Notes:
Tutor Led 23

24. The type of Suppleness required for Gaelic Games
Maintaining Suppleness
Through warming up/cooling down
Using Dynamic or Static stretching activities (Dynamic initially followed by Static activities)
The joint moves to its natural end point
Tutor Notes:
Tutor Led 24

25. The type of Suppleness required for Gaelic Games
2. Developing/Increasing Suppleness
Separate activities to increase suppleness
The body must be challenged to move beyond current range of motion towards the optimal range of motion per player
(Remember some player may already have reached optimal range of motion – these should perform maintenance exercises only!)
Tutor Notes:
Tutor Led 25

26. How do we Develop the type of Suppleness required for Gaelic Games
Selected Joints, activities to develop ROM
Shoulder
Trunk (Hip Flexors and Groin)
Hamstrings, Quads, Calves
Obliques
Achilles
Tutor Notes:
Group Work: 26

27. How do we Assess the type of Suppleness required for Gaelic Games
Selected Joints, activities to develop ROM
Shoulder
Trunk (Hip Flexors and Groin)
Hamstrings, Quads, Calves
Obliques
Achilles
Tutor Notes:
Group Work: 27

28. Thank you