Save my name, email, and website in this browser for the next time I comment. Currently you have JavaScript disabled. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. Click here for instructions on how to enable JavaScript in your browser. First of all, I want you to take a moment to reflect on the past season. So your primary focus right now is to recover fully.
You cannot possibly perform to your potential without adequate recovery. You can also incorporate foam rolling and mobility in between sets of exercises. According to Baker , historically aerobic conditioning for team sports would have involved long steady state training, however it would now seem that this strategy is less effective for elite athletes.
This process can also be potentially more time efficient, which could be considered the holy-grail for the modern day strength and conditioning coach. All these protocols are relatively easy to monitor and progressively overload in line with the volumes and intensities reported in the published research, which is why most strength and conditioning coaches feel its safe territory to adopt some form of interval training protocol.
Again before strength and conditioning coaches start to shout about believing that they can guarantee improved physical performance through this relatively controlled progressive modality, it is important to consider the limitation of this approach. Unlike small sided games they exclude the concurrent development of ball skills, decision making and match movement strategies Rampinini et al. Small sided games and interval training both have the potential to effectively condition footballers for the physical demands of Gaelic football.
Rather than adopting a single philosophical approach to conditioning Gaelic football teams, I personally believe in the use of both approaches. I ensure both small sided games and high intensity interval training are progressively periodized with the ratio of small sided games and interval training determined upon;.
Finally my conditioning approach is also designed and programmed in partnership with the management, coaching, performance analysis and medical teams. There is no i in Team!
If you require help with developing a conditioning plan for your Gaelic football team please feel free to contact me via the contact form below and to keep up to date with more training tips and learning why not connect with me via any of the below social media channels. Baker, D. Recent trends in high-intensity aerobic training for field sports, Journal of the UK Strength and Conditioning Association , 22, 3 — 8.
Buchheit, M. High-intensity interval training, solutions to the programming puzzle. Sports medicine , 43 10 , Florida-James, G. The physiological demands of Gaelic football. British journal of sports medicine , 29 1 , Heavy weight lifting strength training 2. Jumps, medicine ball throws and ballistic lifts 3. Plyometrics 4. Sprint training 5. Do 10 throws from two different options each workout: Rotational throw Standing med ball push Squat into push press Backward overhead throw Maximal Velocity Select two drills from this list and do meters total, slow walk back recoveries between maximal efforts.
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Squeeze your shoulder blades and then bend at the shoulders and elbows, pulling the bar upwards and back, trying to touch it to your torso a few inches above your belly button. Your elbows should maintain a degree angle from your body and you should be pulling mostly with your upper arm.
Pause when the bar touches your torso or gets close to it and then return to the start. Aim to do barbell rows twice a week in order to create body symmetry and increase your overall strength. Bench Press: The bench press is a popular upper body exercise that will help improve your blocking and tackling by making your chest, triceps, and shoulders stronger.
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Plant your feet on the floor, and contract your quads and glutes. From the starting position, breathe in and lower the bar in a slow and controlled fashion until it touches the middle of your chest. As you do this movement, focus your mind on activating your chest muscles. Then push the bar back to the starting position with power as you breathe out.
Grab the bar with your hands slightly wider than shoulder-width, and your palms facing out. The bar should be resting in the middle of your hands, not on your fingers. At the starting position, the barbell should be just above your deltoids.
The difference between the overhead press versus the military press is the way your feet are set up. For the overhead press, your feet should be shoulder-width apart.
For the military press, your feet should be together, which will make this movement more difficult. Create full-body tension by tightening your core and pushing your heels into the ground. With the bar level with your chin, make sure your elbows are pointing forward rather than flaring out to your sides. Take a sharp breath in, tense your glutes and torso, and drive the bar straight up, breathing out as you press.
Move your hips forward a little as you press the barbell overhead so the load is as close to your center of gravity as possible. Make sure to do this while the barbell is passing by your head because if you do it too early you may hit your head on the barbell.
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