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

Thank you

Questions

?

ianmckeown@sini.co.uk

028 90 368522