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Ulste
r GAA
Being Flexible for Stre
ngth
This W
orkshop is fo
r Coaches w
orking with Male a
nd Fem
ale Payers a
ged 13
This w
orkshop is a
grea
t point of sta
rt of co
aches and players w
ith little
knowledge of w
hat
exercises a
nd tech
niques to
use in
the area of Stren
gth and Conditio
ning. The w
orkshop uses
minimal eq
uipment as to
cater fo
r all clu
bs needs.
The sessio
n is b
roken into 2 parts
1. Resista
nce Training
2. Stre
tching
Ulste
r GAA
Being Flexible for Stre
ngth
CDP
This W
orkshop is fo
r Coaches w
orking with Male and Fem
ale Payers a
ged 13
This w
orkshop is a
great point of sta
rt of co
aches a
nd players w
ith little
knowledge of w
hat
the a
rea of Stren
gth and Conditio
ning. The w
orkshop uses
minimal equipment as to
cater fo
r all clu
bs needs.
Being Flexible for Stre
ngth
This W
orkshop is fo
r Coaches w
orking with Male and Fem
ale Payers a
ged 13-Sen
ior.
This w
orkshop is a
grea
t point of sta
rt of co
aches a
nd players w
ith little k
nowledge of w
hat
the a
rea of Stren
gth and Conditio
ning. The w
orkshop uses
Exercise
Sta
ge 1
Stage 2
Stage 3
(Overall L
evel 1)
SQUAT
Air Sq
uat fro
m
Chair
Air Sq
uat to
Chair
Air Sq
uat
LUNGE
Split Sq
uat fro
m
Bottom
Split Sq
uat
Reverse
Lunge
PUSH
Push ups hands on
Wall or box
Push ups fro
m Floor Push ups hands on
ground
PULL
Inclin
e Row with
bent knees
Inclin
e row with
straight le
g
Inclin
e row with
feet on box
FRONT PLANK
Front Plank fro
m
Knees
Front Plank
Front plank moving
1 leg
SIDE PLANK
Side p
lank on knees Side Plank against
Wall
Side Plank
GLUTE BRIDGES
Double le
g Glute
bridge with
shoulders o
n bench
Double leg glute
bridge
Double leg
glute
bridge w
ith
march
ing fee
t
HINGING
Hinge to touch
buttocks of w
all
Waiters B
ow
T-Balance with 1 leg
against w
all
LATERAL LUNGE Lateral lunge to
box &
wall
Squat to
lateral
lunge
Latera
l Squat
STEP UP/ SIN
GLE
LEG STABILITY
Mountain Clim
bers
with hands on
Bench
Step up to box at
knee h
eight
Single leg
Squat to
box
Sets, Reps and Weight?
• Begin with Exercise
learning, and get th
is right!
How Often
?
• Split th
e Exercise
s into 2 sessio
ns per w
eek as below:
Sessio
n 1
Bilateral
Movement
Sessio
n 2
Unilateral
Movements
SQUAT
LUNGE
PUSH
LATERAL LUNGE
PULL
SIDE PLANK
FRONT PLANK
HINGING
GLUTE BRIDGES
STEP UP/ SIN
GLE
LEG STABILITY
Lower Extremity Exercise
s
Squattin
g
Technical Points
Common Faults
Cues
Correctio
ns
Ankle, knee & hip
alignment
Failure to keep
knee, h
ip & ankle
alignment
make space
betw
een their
knees
Band around knees
Neutra
l lumbar
spine
Loss o
f Neutral
Lower b
ack
Push Chest fo
rward
Stick their b
um out
behind them
Teach neutra
l spine
- Cat/ca
mel
Progressiv
e box
squattin
g
Put hands over th
e
head
Hips below knee
Lateral Sh
ift to one
side
Use band to pull
them
to that sid
e
Torso parallel to
shin
Torso leaning over
too much
Get athlete to sta
y
tall
Bend ankle, knee &
Hip
Elevate their h
eels
to teach feeling
Use a
counterbalance
Place hands over
head
Elevate h
eels to
teach fee
ling of
bending
Feet fla
t on the
ground
Inadequate depth
Ankle comes o
ff the
ground
Sit their b
ums on
their h
eels. M
ake
space between
knees fo
r the hips
push their fe
et
through the flo
or
Use a box at th
e
height th
ey ca
n
squat to
while
keeping neutra
l back.
Work through
lunge progressio
ns
Linear Lunge
Technical Points
Common Faults
Cues
Correctio
ns
Shoulders d
irectly
above hips
Failure to keep
90/90 at knee
Sit their h
ips down
Keep knee above
ankle
Lunge fro
m the
bottom up using a
mat
place a
bench in
front of th
eir shin
Front knee above
ankle at all tim
es
Failure to keep
front knee, hip &
ankle alignment
Go stra
ight up and
down
Focus on knee
stability
use a band to pull
them
to weak sid
e.
This w
ill allow
learning to sta
bilise
Back knee below
hips at bottom
Torso inclin
ed to far
forward
Keep Tall
Place hands &
elbows behind
head
Ankle, knee & hip
alignment
Neutra
l lumbar
spine
Loss o
f Neutral
Lower b
ack
Teach what neutra
l back feels lik
e. Cat/Camel
Lateral Lunge
Technical Points
Common Faults
Cues
Correctio
ns
Toes parallel to
e
each other
Failure to keep
knee, h
ip & ankle
alignment
Push their k
nee out
to the sid
e
Use band to pull
them
to that sid
e.
Progressiv
e linear
lunging with a box.
Squat slid
e to
lateral sq
uat
Torso parallel to
shin
Loss o
f Neutral
Lower b
ack
push their ch
est
forward
stick their b
um out
behind them
Teach neutra
l spine
- Cat/ca
mel.
Progressiv
e linear
box lu
nge. Place
hands over head
Neutra
l lumber
spine
Torso leaning over
too much
Stay tall
Use a
counterbalance
Place hands over
head
Ankle, knee & hip
alignment
Torso leaning over
too much
Bend ankle knee &
Hip
Elevate h
eels to
teach fee
ling of
bending ankle,
knee &
hips
Hips descend to
knee height
Inadequate depth
Sit their b
um onto
their h
eels
Use a box to
set
height w
ith good
posture
Squat slid
e to
lateral sq
uat
Step Ups
Technical Points
Common Faults
Cues
Correctio
ns
Box at knee Height
or below
Foot on box sta
ys
flat at all tim
es using bottom leg to
step up
Keep Tall
Pull to
e upwards
on bottom leg
Lower b
ox height
start w
ith bottom
leg to of th
e ground
single leg
progressio
ns
Bottom leg rem
ains
exte
nded
Shift o
f hips to
one
side
to go up and down
not sid
e to sid
e
Lower b
ox H
eight
Single leg sta
bility
Progressio
ns
Ankle, knee & hip
in alignment
Failure to keep
front knee, hip &
ankle alignment
go stra
ight up &
down
Focus on knee
stability
use a band to pull
to weak sid
e.
This w
ill learn to
stabilise
this p
attern
Neutra
l Lumbar
spine throughout
Torso inclin
es
forward
Keep Tall
place h
ands
overhead
Lower b
ox height
Hinge (T Balance)
Technical Points
Common Faults
Cues
Correctio
ns
Balanced on one
leg with soft k
nee
Hips re
main
balanced
Squattin
g instead
of H
inging
move th
rough their
hips not ankle &
knee
Regress b
ack to
double leg sta
nce
Moves th
rough hips
& knee angle
constant
Squattin
g instead
of H
inging
move th
rough their
hips not ankle &
knee
stand 6ins away
from wall. W
ith soft
knees to
uch bum
off th
e wall w
ithout
bending knees any
further
Reaches re
ar le
g
out behind them
Squattin
g instead
of H
inging
move th
rough their
hips not ankle &
knee
Glute Bridging to
teach hip flexio
n &
Exten
sion
Pelvis re
mains
neutral with rea
r toe pointing to
ground
Rotation of Pelvis
Watch
for re
ar fo
ot
rotating
Cue the a
thlete to
keep hips fa
cing
forward
Perfo
rm sin
gle leg
deadlift w
ith one
foot pushing back
against th
e wall
forcefully
Jumping/ Landing
Technical Points
Common Faults
Cues
Correctio
ns
Displays good squat
mechanics d
uring
desce
nt
Failure to maintain
movement quality
during downward
phase
Bend ankle knee &
Hip during
downward phase
Regress b
ack to
squattin
g
progressio
ns
Exte
nds ankle, knee
& hip
Exte
nd ankle, k
nee
& Hip
Stay Tall
Reach for th
e sky
Absorbs la
nding &
maintains good
squat m
echanics
Failure to keep
knee, h
ip & ankle
alignment on
landing
Land Softly
Bend ankle, knee &
Hip upon landing
Use Band Around
Knees
Use box ju
ms as
landing is e
asier
Neutra
l lumber
spine throughout
Failure to keep
knee, h
ip & ankle
alignment on
landing
Land Softly
Bend ankle, knee &
Hip upon landing
Work Hard on
squattin
g
progressio
ns
Upper Extremity Exercise
s
Push Up
Technical Points
Common Faults
Cues
Correctio
ns
Straight lin
e ankle,
knee, hip, sh
oulder
& head throughout
the movement
Inability to
maintain stra
ight
line between ankle,
knee, h
ip &
shoulder
throughout
movement
make themselves as
long as possib
le
throughout th
e
movem
ent
Regress to
push up
from flo
or
Regress to
push up
with hands on box
Hands directly
beneath shoulders
with Fingers
pointing forwards
shoulder blades
back & down
Shoulders sh
rugged
tuck their sh
oulders
into their b
ack
Regress to
push up
from flo
or
Elbows at 45
degree
s when
viewed fro
m above
Elbows in
incorrect
positio
n
Bring their w
hole
body forward
Regress to
push up
from flo
or
Body tra
vels a
s one
Body does not
travel as one
move h
ips and
shoulders a
t the
same tim
e
Regress to
push up
from flo
or, th
en to
push up with hands
on box, th
en holds
at diffe
rent height
Inverted Row
Technical Points
Common Faults
Cues
Correctio
ns
Straight lin
e ankle,
knee, hip, sh
oulder
& head throughout
the movement
Inability to
maintain stra
ight
line between ankle,
knee, h
ip &
shoulder
throughout
movement
make themselves as
long as possib
le
throughout th
e
movem
ent
Regress to
inverted
row with bent
knees
Hands directly
beneath shoulders
with underhand
grip
Movement is
initia
ted with
upper b
ack not
with arms
Pull is in
itiated with
arms ra
ther th
an
upper b
ack
Push chest fo
rward
Pull w
ith long arms
Body tra
vels a
s one
Body does not
travel as one (hips
swinging up and
down)
move h
ips and
shoulders a
t the
same tim
e
Regress to
inverted
row with bent
knees
Chest to
uches bar
at to
p
Core Exercise
s
Front Plank
Technical Points
Common Faults
Cues
Correctio
ns
Straight lin
e ankle,
knee, hip, sh
oulder
& head
Hips sa
gging down
out of alignment
Elevate their h
ips
Regress to
plank on
knees
Elbows directly
beneath shoulder
with forea
rms
parallel
Rounding of upper
back
Squeeze co
aches
hand with their
shoulder blades
Regress to
plank on
knees
Shoulder blades
back and down
Rounding of upper
back
tuck their sh
oulders
into their b
ack
Regress to
plank on
knees
Glutes sq
ueezed
and Abs braced
inability
to
maintain neutra
l lumber sp
ine
tuck their sh
oulders
into their b
ack
Squeeze th
eir
Glutes
Teach them what a
neutral sp
ine fe
els
like cat and camel
Breathing
maintained
Side Plank
Technical Points
Common Faults
Cues
Correctio
ns
]
Straight lin
e ankle,
knee, hip, sh
oulder
& head as viewed
from above and
straight on
Hips sa
gging down
out of alignment
Elevate their h
ips
Regress to
plank on
knees
Elbows directly
beneath shoulder
Shoulder blades
back and down
Glutes sq
ueezed
Hips drift o
ut
behind
Push hips fo
rward
squeeze Glutes
Regress to
plank on
knees
Abs braced
Glute Bridges
Technical Points
Common Faults
Cues
Correctio
ns
Heels o
n flo
or w
ith
toes pointed to sky
Feet fla
t on ground
resultin
g in not
engaging glutes
points to
es in
to air.
Push heels in
to
ground
Before exercise
commences, m
ake
sure toes are
pointed up and not
on ground
Movement occu
rs through hip
exte
nsion and hip
flexion
Movement in
itiated
through lumbar
spine rather th
an
through hips
Squeeze th
eir
glutes to
begin
movem
ent
Regress to
elevate
shoulders o
nto
bench
Straight lin
e ankle,
knee, hip, sh
oulder
& head at to
p
Hyper exte
nsion of
lumbar sp
ine (hips
travel up too high)
Focus on squeezing
glutes ra
ther th
an
elevating the h
ips
Static h
olds at th
e
top positio
n
teaching correct
alignment
Hips re
main
balanced
Hyper exte
nsion of
lumbar sp
ine (hips
travel up too high)
Focus on squeezing
glutes ra
ther th
an
elevating the h
ips
Teach them what a
neutral sp
ine fe
els
like cat and camel
Glutes sq
ueezed
and Abs braced
Feel in hamstrin
g
Squeeze th
eir
glutes to
begin
movem
ent
Regress to
elevate
shoulders o
nto
bench
Breathing
maintained
Stretch
ing Routine
• Very Sim
ple 10
Exercise ro
utine w
hich takes 10
-15mins to
complete
• Very im
portant to
follow the sequence fro
m 1-10
as it is b
ased
on a natural progressio
n fro
m 1 m
uscle g
roup to the n
ext.
• Hold ea
ch stretch
for a maxim
um of 6sec. R
eturn to the sta
rt positio
n and repeat ea
ch stretch
4-6 tim
es. R
epetitio
n increases
the flo
w of blood, oxyg
en and nutritio
n to the muscle
s.
• The stre
tch should not be fo
rced; th
e muscle
should be en
couraged gently to
lengthen. N
ever fo
rce stretch
beyo
nd the p
oint of
disco
mfort
• Probably b
est to
complete a
t end of a stre
ngth, co
nditio
ning or pitch
session.
1. Single Leg pelvic tilt
Stretches: L
ow back & Gluteu
s maxim
us
Lie o
n back with stra
ight leg
s Flex th
e exe
rcising knee and
pull it to
ward the chest
By co
ntractio
n of hip flexor
and abdominal m
uscle
s Place hands behind thigh to
prev
ent pressure o
n knee a
nd
provide a
ssistance
2. Stra
ight Leg Hamstrin
g
Stretches: R
ear th
igh
Lie o
n back with leg
s straight
Slowly lift o
ne leg using
quadrice
ps (fro
nt of th
igh)
Assist w
ith rope at en
d of
movem
ent
3. Gluteals
Stretches: G
luteu
s medius & minimus, la
teral hip, pirifo
rmis
Lie o
n back with leg
s straight
Flex left k
nee 9
0-degree
angle and place rope a
round
mid foot, cla
sping rope with
opposite
hand.
Use left h
and to sta
bilise th
igh
by cla
sping at knee.
Contract a
bdominals a
nd hip
adducto
rs to lift k
nee to
ward
opposite
shoulder
Assist w
ith rope and outer
hand.
4. Adductors lo
ng
Stretches: lo
ng adducto
rs, longus, m
agnus, g
racillis
Lie o
n back with leg
s exte
nded and wrap rope
around arch
of left fo
ot.
Lift le
g to sid
e by co
ntractin
g
outer-th
igh and hip muscle.
Assist w
ith rope, pulling
outward
5. Quadrice
ps
Stretches: rectu
s femoris
Lie o
n left sid
e and bring both
knees to
chest.
With left h
and, grasp left fo
ot
from outsid
e. With rig
ht hand, grasp rig
ht
ankle and exten
d rig
ht th
igh
back by co
ntractin
g buttocks
and hamstrin
g
assistin
g with hand, heel
should press in
to buttocks
6. Hip Flexor
Stretches: rectu
s femoris
Keel o
n left k
nee (p
lace
pillow or cu
shion under k
nee)
Moving forward onto flexe
d
front (rig
ht) le
g, keep pelvis
and back sta
ble by
contractin
g abdominals
As yo
u move forward
contract b
uttocks and
hamstrin
gs to
flex left h
eel to
left b
uttocks.
Assist stretch
with one or tw
o
hands bringing heel to
buttock as flexib
ility allows
7. Adductors sh
ort
Stretches: p
ectinius. A
dducto
r brev
is, proxim
al and long adducto
rs
Sit with soles of fe
et placed
together.
Contract o
utsid
e of hips,
spreading thighs as fa
r as
possib
le.
Use arms betw
een knees to
assist stre
tch at end of
movem
ent.
8. Upper Calf/H
amstrin
g
Stretches: g
astro
cnem
ius, h
amstrin
g-neural stretch
Sit with legs fu
lly extended
and about six in
ches a
part
Loop rope around ball of left
foot
Straighten
left k
nee a
nd pull
toes to
ward you by
contactin
g shin muscle
s Assist w
ith rope. For deeper
stretch
, lean forward at tru
nk
and allow foot to
leave flo
or
when pulled
9. Bent knee Calf
Stretches: A
chilles ten
don, so
leus
Stand on bent le
ft leg.
Place rig
ht fo
ot behind left
calf to
assist stre
tch to left le
g.
Hold this stre
tch 8-10
secs Keep heel on ground
10. Stra
ight le
g calf
Stretches: g
astro
cnem
ius
Lean against a
support
(chair)
Keep left le
g stra
ight and
heel on the ground
Hold stre
tch 8-10
secs
To increase th
is stretch
place
forefo
ot on book or tw
o inch
timber block and lean gently
into a deeper stre
tch
Upper, L
ower & Core Progressio
ns & Adaption’s
Exercise
Level 0
Level 1
Level 2
Level 3
Level 4
Level 5
Squat
Air Sq
uat on
box/
Counterb
alance
Squat/
Counterb
alance
squat fro
m box
Air Sq
uat
Priso
ner Sq
uat
Overhead
Squat
Lunge
Split Sq
uat
from bottom
Split Sq
uat
Reverse L
unge
Forward
Lunge
Walking
Lunge
Incorporate
pressin
g /
rotating
movement
Push
Push Ups hands
on box/
Push ups fro
m
floor
Push up hands
on ground
Push ups feet
on box
Spiderm
an
Push ups
Push ups
feet in
partners
hands
Pull
Inclin
e/Partner
row bent knees/
Glute B
ridging
Inclin
e/Partner
row Stra
ight
leg
Inclin
e/Partner
row feet o
n
box
Chin Ups -
Underhand
grip
Pull U
ps -
Overhand
Grip
Pull U
ps -
Hammer
Grip
Front
Plank
Front plank on
knees
Front plank
Front plank
moving one
leg
Front plank
march
ing
feet
Side
Plank
Side plank on
knees
Side p
lank
Side p
lank
knee tu
cks
Side p
lank,
hips
abductio
ns
and
adductio
ns
Glute
Bridges
Double le
g
glute b
ridge
shoulders o
n
bench
double leg
glute b
ridge
double leg
glute b
ridge
march
ing feet
Single leg
glute b
ridge
Hinging
Hinge w
ith
Object a
gainst
midsectio
n/
Hinge to touch
wall/ W
aiters
bow/
T balance w
ith
1 leg against
wall
T Balance
T Balance
with rotation
Lateral
Lunge
Latera
l lunge
to box
Squat in
to
lateral sq
uat
Latera
l Squat
Latera
l Lunge
Latera
l Lunge w
ith
rotation/
sweep
/ lift
Step up/
Single leg
stability
Mountain
climbers o
n
Bench
Step up to box
at knee h
eight
Single leg
Squat to
box
Single leg
squat fro
m
box
