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Player Welfare 5 Camogie Associtaion
SECTION 1: Injury Prevention and Concussion
Camogie Early, Rapid and Mature Movers Programmes
Introduction:TheCamogieEarlyMovers(Under8–Under12),RapidMovers(Under13andUnder14),andMatureMovers(Under15andUnder16)Programmesarewarm-upsdesignedforunderageCamogieplayers.Thesewarm-upexerciseshelpplayersbuildstrength,coordinationanddevelopgoodmovementpatterns,providingthemwithasolidfoundationofmovementthatisspecifictoeachstageoftheirphysicaldevelopmentbasedontheLong-TermPlayer-AthleteDevelopmentModel.Theexercisesarenotseenasareplacementforcurrentwarm-upprocedures,ratheritissuggestedthattheexercisescanbeintroducedovertimeasdeemedappropriatebythecoach.TheytargetspecificwindowsoftrainabilityforeachagegroupandprovideaframeworkinwhichplayerscanprogressivelyworktowardsbeingequippedtocompletethefullCamogieInjuryPreventionProgramme(describedabove).
The full programme is completed by players from Under 17 up.Itisimportanttonotethat,asplayersmatureatdifferentrates,coachesareencouragedtoimplementtheprogrammeastheydeemmostappropriatefortheirplayers.
Therearethreeage-specificadaptedversionsalsoavailable:
1. The Camogie Early Movers Programme (Under 8 - Under 12)
2. The Camogie Rapid Movers (Under 13 and Under 14)
3. The Camogie Mature Movers (Under 15 and Under 16)
Theseage-specificprogrammeshavebeentailoredtomatchthedevelopmentalneedsofunderageCamogieplayersanditisencouragedthattheyaremadeasfunaspossibletoincreaseplayerengagement.
SECTION 1: Injury Prevention and Concussion
Player Welfare 6 Camogie Associtaion
The Camogie Early Movers Programme (Under 8 - Under 12)
PHaSE 1
Exercise Sample Cue for Children
Jog “Runonhotground”
A-March “Marchlikeasoldier”
½PaceJog “Runonlava”
IceHockeyStop “Stoplikeanicehockeyplayer”
Jump,catchandland* “Jumpandlandonahorse”
Pickups “Diguptheground”
PartnerShuffle “Walklikeacrab”
LungeStops “Walklikearobot”
Slowplantandcut “Walklikeanastronaut”
SquatStops “Layanegg”
*progresstoincludecatching
PHaSE 2
Exercise Sample Cue for Children
Arabesque “Pretendyou’reanaeroplane”
LegSwings(Front) “Cutthegrasswithyourfoot”
LegSwings(Side) “Cutthegrasswithyourfoot”
LateralHopandHold “Stuckinthemud”
PHaSE 3
Exercise Sample Cue for Children
¾PaceRun “Runwithrocketsonyourfeet”
HighSkips “Skiptothesky”
2Forward,1Back “Rocketracers”
FastFootShuffle(Front) “ItchyFeet”
SECTION 1: Injury Prevention and Concussion
Player Welfare 7 Camogie Associtaion
What are the aims for this group?• Buildthemechanicsofgoodmovementwhileincorporatingbasicobjectcontrol.
• Ensurethattheprogrammeiskeptfunthroughout.Thiscanbedonebymakingexercisedescriptionssimplersuchas‘layinganegg’ratherthan‘squatstop’andlimitingtheamountoftimespentexplainingtheexercisetoyourplayers.
What does the Early Movers Programme do?• Emphasisesfundamentalmovementandsportsskills
• Thesephasesoccursduringawindowofacceleratedadaptiontomotorco-ordinationtraininginyoungplayersbetweentheagesof8-11.Emphasisingtheseskillsatthisagehelpsdevelopyoungplayers’overallmovementqualityandsport-specificskilllevels.
How do you coach it?• Itisimportantthatthesephasesarefun.
• Continuousexerciseswithoutspecifiedrepsshouldbedoneforamoderateperiodoftime–about10-15secondsortoyourowndiscretion.Arepetitionorrepisonesuccessfulcompletionofanexercise.Soforthesquatstoptherearetworepsmeaningyoudotwosquatsfully.
• Itisrecommendedthatyougraduallyintroducetheprogrammephasebyphasetoallowyouandyourplayerstobecomeaccustomedtoit.
• Usesimpleinstructionsorcuesthatdescribegoodtechniqueforthatexercise.Toomuchinformationtoplayersinthisagegroupwilldecreasetheirengagementandinterest.
• Makesuretoadaptittoyourgroup.Theexercisesbelowareroughguidelinesbutthebestjudgementofwhatwillbesuitabletoagroupisyourownknowledgeoftheirskillandmaturitylevelssotheexercisesandcoachingstylecanbeadjustedtothisaccordingly.
SECTION 1: Injury Prevention and Concussion
Player Welfare 8 Camogie Associtaion
The Camogie Rapid Movers Programme (Under 13 and Under 14)
PHaSE 1 – as above
PHaSE 2 – Early Movers Plus the following
Exercise Sample Cue for ChildrenSidePlank “Pretendyou’reaStarfish”DiagonalHopandHold “StuckintheMud”CounterMovementJump “JumponaTrampoline”
PHaSE 3 – Early Movers Plus the following
Exercise Sample Cue for ChildrenTwoFootBounds “Jump/BoundlikeaRabbit”FastPlantandCut “Runlikeaninja”OneonOne “Shown’go”FastFootShuffle(Side) “HotPotato”
What are the aims for this group?• Buildthemechanicsofgoodmovementandstrengthwhileincorporatingbasic
objectcontrol.• Ensurethattheprogrammeiskeptfunthroughout.Thiscanbedonebymaking
exercisedescriptionssimplersuchas‘layinganegg’andlimitingtheamountoftimespentexplainingtheexercisetoyourplayers.
What does the Rapid Movers Programme do?• Emphasisesearlystrengthtrainingwhileincorporatingfundamentalmovement
andsportsskills.• Thisphaseoccursatthebeginningofawindowofacceleratedadaptiontostrength
andaerobictraining.• Skillandspeedisalsomaintainedorfurtherdevelopedatthisphase.
How does it differ from the Early Movers Programme?• Atthisagewearestilllookingtokeepthewarm-upfunandengaging,butwe
arealsolookingtoincorporatemorestrengthtraining.Therearesixadditionalexercisesimplementedatthisage.
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Player Welfare 9 Camogie Associtaion
How do you coach it?• Itisimportantthatthisphaseisfun.AttheUnder12agegroupalthoughplayers
arematuringwewanttostayonthefunsideoftrainingtokeeptheminterestedandengaged.
• Continuousexerciseswithoutspecifiedrepsshouldbedoneforamoderateperiodoftime–about10-15secondsortoyourowndiscretion.Arepetitionorrepisonesuccessfulcompletionofanexercise.Soforthesquatstoptherearetworepsmeaningyoudotwosquatsfully.
• Itisrecommendedthatyougraduallyintroducetheprogrammephasebyphasetoallowyouandyourplayerstobecomeaccustomedtoit.
• Usesimpleinstructionsorcuesthatdescribegoodtechniqueforthatexercise.Toomuchinformationtoplayersinthisagegroupwilldecreasetheirengagementandinterest.
• Makesuretoadaptittoyourgroup.Theexercisesbelowareroughguidelinesbutthebestjudgementofwhatwillbesuitabletoagroupisyourownknowledgeoftheirskillandmaturitylevelssotheexercisesandcoachingstylecanbeadjustedtothisaccordingly.
SECTION 1: Injury Prevention and Concussion
Player Welfare 10 Camogie Associtaion
The Camogie Mature Movers Programme (Under 15 and Under 16)TheCamogieMatureMoversProgrammeisafunctionalmovementprogrammebasedontheActivate*Warm-up.Thistakesfifteenminutesandcanbedonebeforealltrainingandmatchesaspartofyourwarm-up.Theprogrammeisdonewithhelmetsonandwherepossiblewithhurleyinhand.Inthisexample,theprogrammewascompletedinsidea20x20metresqaure,butthesizeandnumberofsquaresisflexibletothenumberofplayersinyourgroup.Inbetweenexercisesinphases1and3playersmoveinmultipledirectionsaroundthesquare.Coachesshouldencourageplayerstoincludesportspecificskillsthroughoute.g.striking,hand-passingandroll/jablift.TheCamogieMatureMoversProgrammeisasamplerecommendationofexercisesthatmaybesuitablefortheUnder15andunder16agegroups.Thisbreakdownisbasedontheplayerpathwayandlong-termplayer-athletedevelopmentprogramme.
Theinjurypreventionprogrammeconsistsofthreephases:
What are the aims for this group?• Optimiseandprogressstrengthandaerobictraining
• Begintointroducestructureandformattothewarm-up
• Progressspeedandskilltraining
NOTE: Phase 2 should not be done before matches
Phase 1: Running,cuttingandlandingmechanics
Phase 2: Strength
PlyometricsandBalance
Phase 3: AgilityandPower
SECTION 1: Injury Prevention and Concussion
Player Welfare 11 Camogie Associtaion
What does the Mature Movers Programme do?• Optimisesanddevelopsfurtherstrengthandaerobictraining
• Playerscometotheendofthewindowofacceleratedadaptionforstrengthandaerobictrainingatthisage.Byemphasisingthis,weoptimiseplayers’physicaldevelopment.
• Skillandspeedisalsomaintainedorfurtherdevelopedatthisphase.
How does it differ from the Rapid Movers Programme?• Atthisagegroupwebegintomakethewarm-upmorestructuredthroughout.
Wemoveawayfrommakingexercisesfuntoamorerigidprogramme.Wealsocontinuetobuildonthestrengthandaerobictrainingwedidbefore.Therearefiveadditionalexercisesinthisphase.
How do you coach it?• Givetheplayersfullinstructionsandcontinuetogivecuesanddirectionsthe
entiretimetheyaredoingeachexercise.Makethewarm-upmorestructuredandfocusedaswemoveawayfromtrainingwithanemphasisonfun.
• Giveregularfeedbacktoplayersthroughoutthewarm-uptomaintaingoodtechniqueforallexercises.
• Continuousexerciseswithoutspecifiedrepsshouldbedoneforamoderateperiodoftime–about10-15secondsortoyourowndiscretion.Arepetition,orrep,isonesuccessfulcompletionofanexercise.Soforthe‘squatstop’therearetworepsmeaningyoudotwosquatsfully.
• Itisrecommendedthatyougraduallyintroducetheprogrammephasebyphasetoallowyouandyourplayerstobecomeaccustomedtoit.
• Makesuretoadaptittoyourgroup.Theexercisesbelowareroughguidelinesbutthebestjudgementofwhatwillbesuitabletoagroupisyourownknowledgeoftheirskillandmaturitylevelssotheexercisesandcoachingstylecanbeadjustedtothisaccordingly.
Player Welfare 12 Camogie Associtaion
SECTION 1: Injury Prevention and Concussion
Phase 1: Running,cuttingandlandingmechanics
Jog 10-15 secondsInstructions:JogontheballsofyourfeetandmovearoundthesquareWatch out for: Playersrunningincirclesandnotallaroundthesquare
A-March 10-15 secondsInstructions:WithhighkneesandarmsmarchontheballsofyourfeetWatch out for:Playersstrugglingtomoveoppositearmsandlegs—thismustbecorrected
½ Pace Jog 10-15 secondsInstructions:RunontheballsofyourfeetstayingtallthroughoutWatch out for:Playersheel-strikingwhilerunning—thisshouldbecorrected
Ice Hockey Stop 2 each legInstructions:Stopwithyourfeetwide,bendonekneeandsitback.Putyourweightthroughthelungingfoot,holdforonesecond.Watch out for:Playersroundingtheirback,ensurekneeisbentandplayerissittingback
Jump, Catch, Land 10-15 secondsInstructions:Jumpintheairtocatchahighballandlandwithbentankles,kneesandhipsWatch out for:Players’kneescavingin,playerslandingwithverystraightlegs—ex-tremelyimportantthatthisiscorrected
Pick-Ups 10-15 secondsInstructions:Bendoverandjabliftorrollliftthesliotar,youshouldfeelagentlestretchinyourhamstringWatch out for:Player’swithpoorliftingtechnique
SECTION 1: Injury Prevention and Concussion
Player Welfare 13 Camogie Associtaion
Partner Shuffle 10-15 secondsInstructions:Side-steparoundpartnerwithkneesslightlybent,stayfacingthewholewaytheentiretimeWatch out for: Kneescavinginasplayerssidestep.Playersfacingforwardsratherthansidewards.
Lunge Stops 2 each legInstructions:Onyourcall,dropintoaquicklunge.Keepkneesandhipsatrightangles.Holdforonesecond.Watch out for: Kneescavinginorroundinginthelowerback
Slow Plant & Cut 10-15 secondsInstructions:Pickaspotontheground,bendyourkneeoveryourtoe,dropoppositeshoulderandchangedirectionWatch out for: Kneescavingin,cuttingoffthewrongfoot—mustbecorrected
Squat Stop 2 repsInstructions:Onyourcall,playerslowerintoasquat.Keepkneesstraightoverthetoesandsitbackintothesquat.HoldforonesecondWatch out for:Playersroundingtheirbacks,kneescavingin.
Phase 2: Strength,PlyometricsandBalance
Arabesque 5 Each Leg Instruction: Focusingonyourbalance,keephipslevelandtiltbackwards.AtendrangepullbackuprightusingthehamstringsWatch out for:Playersroundingtheirlowerbackratherthanhingingfromhips
Leg Swings (Front) 10 Each Leg Instructions:Faceoppositedirectionsholdingshoulders,swingyourinsidelegbackthenkickupintoyourhandWatch out for:Player’snotkickinginsideleg/oppositearm
Player Welfare 14 Camogie Associtaion
SECTION 1: Injury Prevention and Concussion
Leg Swings (Side) 10 Each Leg Instructions:Standbehindpartnerandholdontoshoulders,swingyourlegsacrossyourbodyWatch out for:Playersmovingupperbodyratherthanhips
Partner Push into Lunge 5 Each Leg Instructions:Pushpartnergentlyintheback.Dropintoalungekeepingkneesandhipsat90degreesandupperbodyuprightWatch out for:Kneecavingin,kneehittingoffthefloorinthelunge
Diagonal Push into Lunge 5 Each Leg Instructions:Pushyourpartnergentlyinadiagonaldirection.WhenreceiveapushdropintoalungekeepingyourkneeinlinewiththetoesWatch out for: Kneecavingin,playerswhofailtocontrolthepush
Front Plank 10 Second HoldInstructions:Putyourhandsstraightunderneathshouldersandkeepyourbodyinastraightline.TightenglutesandcoreWatch out for: Playerswhocannotstabilisethroughtheircoreandlowerback.Theseplayersmustberegressedtoaneasierversion
Side Plank 10 Second Hold Each LegInstructions:Bendkneeto90degreesandrestonelbow.,keepbacksidetuckedinandheadback.Watch out for:Playersbodiesnotinastraightline,hipdroppingdown—mustberegressedtoaneasierexercise
Split Squat 5 Each Leg Instructions:Startinginasemi-lungeposition,dropyourbackkneetowardstheground.Keephipsandkneesat90degreesWatch out for:Playerswithoutthestrengthtokeepkneeofftheground
SECTION 1: Injury Prevention and Concussion
Player Welfare 15 Camogie Associtaion
Lateral Hop and Hold 5 Each Leg Instructions:Jumpsidetosidelandingonabentknee,stickthelandingandpropeltotheothersideWatch out for: Kneecavinginonlanding
Diagonal Hop and Hold 5 Each Leg Instructions:Jumpdiagonallylandingonabentknee,stickthelandingandpropelbacktothestartpositionWatch out for: Kneecavinginonlanding
Counter Movement Jump 5 repsInstructions:Fromasemi-squatpositionkeepfeethipwidthdistanceapartanduseyourarmstojumphighintheairWatch out for: Kneescomingtogetheronjumpingorlanding
Phase 3: AgilityandPower
¾ Pace Run 10-15 secondsInstructions:Runontheballsofyourfeetstayingtallthroughout.Watch out for:Playersrunningattooslowapace,heelstriking
High Skips10-15 secondsInstructions:MovingoppositearmsandlegsskiphighintheairWatch out for:Playersnotjumpinghighenough—encourageexplosivejumps
2 Forward 1 Back 2 repsInstructions:Sprintout2meters,chopyourfeetandbackpedal1meterthenrunonWatch out for: Playersrunninginthewrongdirection
2 Foot Bounds 2 repsInstructions:Withyourwholefoot,landonthegroundandjumpoutasfarasyoucanthreetimesWatch out for: Kneecavinginonlanding
Player Welfare 16 Camogie Associtaion
SECTION 1: Injury Prevention and Concussion
Fast Plant and Cut 2 reps each legInstructions:Atspeed,plantyourfootintheground,bendthekneeoverthetoesandchangedirectionWatch out for: Kneecavinginwhilechangingdirection
One on One 2 reps each legInstructions:Side-stepoffonelegtobeatyourdefenderWatch out for: Kneecavinginwhilechangingdirection
Fast Foot Shuffle Front 10 repsInstructions:OnballsofthefeetshufflebackandforthasfastaspossibleWatch out for: Playerskneesknockingtogether
Fast Foot Shuffle Side 5 reps each legInstructions:Ononefoot,shufflesidetosideasfastaspossibleWatch out for: Kneecavingin,playernotstayingupright
Dynamic Lunge 5 reps each legInstructions:Jumpforward,landingwithabentkneespringbackasfastasyoucanandlandwhereyoustartedWatch out for: Bigimpactsonlanding,landingwithastraightleg,kneecavinginwards
SECTION 1: Injury Prevention and Concussion
Player Welfare 17 Camogie Associtaion
Summary Table:ExerciseselectionsforphasetwoandthreeoftheCamogieEarlyMovers(EM),CamogieRapidMovers(RM)andCamogieMatureMovers(MM)Programmes.
Note–TheentiretyofPhase1isusedinallthreeprogrammes
PHaSE 2
Exercise EM RM MM
Arabesque • • •
LegSwing(Front) • • •
LegSwing(Side) • • •
PartnerPushintoLunge •
DiagonalPushintoLunge •
FrontPlank •
SidePlank • •
SplitSquat •
LateralHopandHold • • •
DiagonalHopandHold • •
CounterMovementJump • •
PHaSE 3
¾PaceRun • • •
HighSkips • • •
2Forwards1Back • •
2FootBounds • •
FastPlantandCut • •
OneonOne • • •
FastFootShuffle(Front) • •
FastFootShuffle(Side) •
DynamicLunge •
FormoreinformationontheCamogieInjuryPreventionProgrammepleaseseehttps://learning.gaa.ie/camogieinjuryprevention