Gaelic Players Association

Over the past decade, gym access has increased enormously for players, athletes and keep-fit enthusiasts. It has been a welcome development in the lifestyle of footballers and hurlers, because it has helped with their general strength training. However, with the recession beginning to bite, access to gyms may become restricted so we need to ask the question - can the player who doesn't have gym access still make useful gains in strength, power and speed?

The answer is an unqualified YES! In fact, and many may be surprised by this, the gains can be even greater without ever venturing into a gym once the programme is progressive, challenging, includes variety and has been matched to the needs of the player and the demands made on him or her in play. Recently, a team of researchers looked at the benefits of completing a series of what you might call circuit training exercises and dynamic movement exercises over four weeks.

The routine was simple and carried out in every session and lasted 15 minutes. The results were impressive, with increases in leg strength, leg power, acceleration, upper body strength and power and improvement in multi-sprint endurance, agility and general endurance taking place. Now, if you were to ask any coach or player what they wanted from a general gym-based strength training programme they would list all the above as their goals over the pre-season. Arguably, more muscle mass can be gained easier in a gym setting, but the benefits of this simple programme will also remove somebody fat as well as increasing all round fitness for the game.

So here is a list of some great exercises that can be incorporated into a simple circuit, taking no more than 15 minutes, which have been shown to improve fitness and reduce body fat.

The circuit is to be performed three to four times a week over four weeks. The rest recovery between one exercise and the next can be gradually reduced so that the player moves from one to the next in a progressively shorter time period. Remember, you are only doing one circuit each time.

The circuit can also progress in intensity by making the exercises a little more challenging each week. This is where a coach really comes in handy. If the sessions are supervised by an experienced coach, then greater gains are likely to occur.

A knowledgeable coach is more important than state-of-the-art facilities. Now here is the interesting point, the exercises are actually very simple at the outset and well known to most players. The important point is how they are done.

An exercise executed properly will return better gains than a poorly executed exercise. Our main exercises are variations of three key exercises: the lunge, the squat and the press-up. Your coach should be well able to advance the difficulty of these according to requirements. By doing so you will continue to improve both in function (how well you can move)
and in terms of your fitness capacity (how fast you can run, how far and how high you can jump . . .).

Select eight to ten exercises from the list below and start by performing ten repetitions of each of the exercises at a tempo that allows you to complete the exercise properly. Add in your own personal key exercise or two that you feel helps you become more functionally sound. These exercises are best identified after completing a functional screen. More on that in a later article.

The Warm-up Strength Exercises

Counterbalance Squat: With hands outstretched, squat until the thighs are parallel to the floor. Keep the heels on the floor. Progress this in a week to a one leg squat and then progress this in week three to doing a burpee and squat jump and in week four to a one leg squat and a two-leg burpee.

Press-up: Starting with hands directly under the shoulders, and the elbows straight, bend the elbows and slowly lower until the elbows are parallel to the floor and then return to the start. It is crucial here to ensure that the abdominals are braced and that the whole body is in line. Progress this to doing a press-up with a single leg support in week tree and four.

Lunge to the Rear: Start with hands on hips then step backwards with most of the weight on the front leg. Lunge progressively further back and deeper. Then return to the start. A key point is to keep the abdominals braced and to alternate the back stepping leg. Progress this exercise to using a torso rotation while lunging and also in week two and three add forward, sideways and transverse, or stepping off to the side, as the exercise challenge.

Spiderman: Start in a press-up position and flex the right knee to 90 degrees. At the same time stretch the left arm forward on the ground and then walk like spiderman. Progress this in week two or three to getting up into a squat position and then returning to the spiderman walk every other repetition.

The Bridge: Lying on your back, with knee bent to 90 degrees, slowly raise the hips to form a bridge. Ensure that the abdominals are braced and that the gluteals (the buttocks) are active. Hold the position for a count of ten and gradually progress in this hold up to 30 seconds over the first three weeks. By week four you should be able to support the bridge on one leg with the other extended. Start with 10 seconds and progress slowly with this one leg hold duration for each leg. Single leg reach: Standing on one leg with the knee flexed slightly, bend forward by hinging from the hip. Your back should be straight and the end position is like a ‘T’. You should be able to touch the ground with your hand after a couple of weeks. Repeat on the other leg. The Cobra: Lying on your stomach, slowly raise your upper back and head and with the arms at your side, turn your thumbs to face the ceiling or sky. Hold a squeeze between your shoulder blades for a count of 5. Progress the exercise to include a T- shape with the arms away from the body to make the ‘T’.

Horizontal chin-up: This is the only exercise that may require a prop or bar. Hanging from a bar, about one metre from the ground, pull a rigid body to the bar using your arms. It may be difficult to get your chest to touch the bar so just complete whatever range is possible and squeeze your shoulder blades together at the top of the movement and slowly
return to the start position. Start with four to five repetitions and progress by seeking to complete an extra rep or two per week.

The Movement drills:

High knees: Using a high knee action, gradually accelerate forwards. A good strong arm action is important in this drill, as is good running mechanics form. In week two, progress to moving backwards and sideways. In week three, follow a square (5m x 5m) pattern moving forwards and backwards and sideways.

The Zig-Zag Diagonal bound: Standing with the trail leg slightly behind, push off the standing leg onto the other leg as you travel forwards, but slightly diagonal as well. Then upon landing push off and move diagonally. This is called a Zig-Zag bound. In week three or four, add a short (5m to 10m) acceleration to the end of the zig-zag.

Side shuffle: Standing in a strong power position, push to the side and shuffle across to one side. Make sure that you are in a strong 1/4 squat position each time you start to move. Progress by including a down to a press-up position and a quick get-up (use the technique of a burpee) before changing direction.

Forward and backward shuffle: Accelerate at a moderate pace at first to the 5m line or 10m line on the pitch. When nearing the line, slow the movement by flexing at the hips and knees, then make a 1/4 turn and plant the  right foot parallel to the line. As this is done, squat and bend to touch the line. Turn and accelerate back to the start line and repeat but turn using the opposite leg. This is one shuttle. Complete two to four shuttles back-to-back in week one and add two shuttles each week. Also progress to accelerating backwards and then slowing down and changing to a forward acceleration in week four.

Summary

Several researchers have shown that dynamic warm-ups improve power. You are completing a dynamic warm-up when you complete the circuit layed out above as part of your overall warm-up. It is gradually progressive and the more challenging ways of completing the basic exercises are outlined. For best results, the guidance of a coach is necessary. Also, static stretching is left until the end of the whole training session as research has shown static stretching will blunt strength, power and speed temporarily. As you get better at each exercise execution, and at moving more efficiently, you will be well on the path towards improving your practice and ultimately your play on the field.

A 15-minute routine, carried out as described, within a team warm-up or separate from it, and progressed by your coach, will improve your all-round fitness significantly. It can be easily included in a standard warm-up – either indoors or outdoors, in the sports hall or on the pitch. Finally, there is no need for any equipment. However, if the hurley and
ball are incorporated into the movement drills, then all the better. You will make further skill-related gains.