Athletic Development of GAA Footballers Ian McKeown Strength and Conditioning Coach Lead Coach SINI...
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Transcript of Athletic Development of GAA Footballers Ian McKeown Strength and Conditioning Coach Lead Coach SINI...
Athletic Development of GAA Footballers
Ian McKeownStrength and Conditioning Coach Lead Coach SINI GAA Programme
Introduction
• Lead S&C/Athletic Development Coach GAA Programme
• Philosophy
– Physical Competency
into
Athletic Performance
Aims of Session
• Athletic Development pathway
• Challenge Conventional/Classical Thinking
• Answers
• “Earn the Right”
• SINI Programme interventions
SINI Football Squad
• 17 male / 3 female• University students – QUB + UUJ
• University Competition• Club Competition – 21s + Seniors• County Competition – 21s + Seniors
• Ages 18-24• 2/3 year Programme
What Makes the Best Footballers - Physically?
•Strongest
•Highest
•Quickest
•Fittest
Historically/Classically how do they attempt to get there?
• X2 leg Loading – Back Squat/Front Squat/ Dead lift/Clean
• Upper Body “Beach” Weights - isolation• Bodybuilding loading sequences • Plyos / SAQ• Interval training• LSD Training• Small-Sided/Conditioned Games/ Technical
sessions
To get to performance levels what skills need to be there first?
• Stronger – 1RM Bench / Squat
• Faster – 10m
• Fitter – Multi-Stage Shuttle Test - Bleep
• Highest – Jump and Reach
But…..
• Why?!!
• Life is lived on 1 leg at a time!
• Sport is Multi – Planar
• Sport is Multi - Directional
Physical Competence
What “Competence” is needed to be the BEST? – Strongest/fittest/highest etc
• Single Leg Ability
• Trunk Endurance + Strength
• General Body Function – Kinetic Chain
• Upper Body Function
Physical Competency Football
Prone Stabilization
Lateral Stabilization
Back Extension
60° Sit up
OH Squat - Bwt
Double Leg Squat
Single Leg Squat – Box
Walking Lunge
Standing Long Jump
Forward Hop and Stick
Lateral Hop and Stick
Push up
Pull Up
Horizontal Pull up
MB Rotation
Results
Raising the Bar - World Class Athletes
Examples of what we are aiming for
Prone Stabilization – hands @ 30°
Lateral Stabilization – Star Position
OH SL Squat – Bar
20+ Pull Ups
X5 hops for distance + Stick
OH Squat + 50% Bwt
How do we train for this?
Training = Assessment• Trunk Integrity• General Body Function• Lower Body Function• Landing Skills• Upper Body Function• Pushing • Pulling• Rotation
Strength Training
Does have its place…
Olympic Lifting
+ Derivatives
Sessions Coupled with movement skill exercises
Metabolic Training - Conditioning
• Running? – Off Feet
• Continuous work on Movement Skills
• Use of conditioned games
• Importance of Warm Up
SINI GAA ProgrammeAnnual Planner
October – Movement Skill / Strength Development
November – Strength Dev / Hypertrophy
December – Max Strength January – Revision Movement Skills
February – Dynamic Strength / Strength Dev
March – Dynamic Strength maintenance
April – Competition Skill + Str maintenance
SINI GAA ProgrammeWeekly Timetable Oct – Dec 08
Monday – Strength SessionTuesday – RecoveryWednesday – Pitch Session/MatchThursday – Prehab/Flexibility/Movement
Skills SessionFriday – Strength SessionSaturday – Club Session?Sunday – Club Session?
Example Strength Session – Year 2
30 minutes Injury Prevention Circuit
-Proprioception
-Eccentrics
-Kicking Prehab
-Gluteus Activation
-Landing Skills
Example Strength Session – Year 2
45 minutes Strength – Strength Development Phase
- Deep Squat - 4x2
- Chest Press – DB – 5x4
- Straight Leg Deadlift – 4x8
- Pull up – 4x max
- Split Squat – 4x4el
Example of Strength Session – Year 2
7-8 minutes Power transfer - Hopping to balance- Lateral Hopping - Hopping with rotation
- 7-8 minutes Trunk Integrity- 60° Sit up 4x30s- Side Lying Stabilization with Hip Abduction
4x10es
Example Strength Session – Year 1
45 minutes Strength – Strength Capacity + Lifting Skill
- MB Good Morning- Sandbag Deep Squat- Inc Push up- Straight Line Deadlift – DB- Assisted Pull up- Split Squat
*Done as a Circuit
Re-Test Results
0
1
2
3
4
5Front Bridge 4P Hands Vertical
Side Bridge L HandSide Bridge R Hand
Back extension Static
Wall A Stance Level 2 - 1
Wall A Stance Level 2 - 2
Overhead Squat Lower Body
Double Leg Squat Body weigh
Single leg Squat L
Single leg squat RWalking LungeStanding long jump
Forward hop and stick L
Forward hop and stick R
Lateral Hop and Stick L
Lateral Hop and Stick R
Over head Squat Upper body
Push up
Chin ups over grasp
Horizontal Pulls straight legKneeling MB Rotation
08/10/2008
15/12/2008
Strength Results
• Year 1
Poor (1/5) Bwt Squat
X1 Bwt Back Squat
CMJ <30cm
CMJ >40cm
Strength Results
• Year 2
x1.75 Bwt Squat
SL Squat >Parallel
CMJ >50cm
Clean + other Olympic Derivatives
Earn the Right to Progress
• Physical
• Technical
• Tactical
Technical Skills –Earning the Right
• SINI Workshops – Kicking / High Catch
• Coach Assessment• Video Assessment• Physio Assessment
• What is going to make this player kick better / Jump higher? (Physically)
Does this process work for all ages?
• YES!
• Senior Players• Adjustable and Fluid• Timescale considerations?
– 1/2/3 years?• Efficiency of Training Regime• Different priorities – injury management• Competency?• Athletic Senior players?
Does this process work for all ages?
• YES!
• Youth Players
• Long Term Athlete Development
• Adjust competency levels