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Enhance Performance and Reduce Injury
http://activategaa.sini.co.uk/
Tutors: Roger Keenan/Tony Scullion
Date: 19/02/14
Outcomes
• Understand Activate GAA
• Background
• GAA Specific
• Structure & Design
• Implementation
• Setup
• Activate is a comprehensive warm up designed to be specific for GAA players to enhance performance and to prevent injuries.
• Comprehensive- once completed players can progress to full intensity training/play.
• Performance enhancing- players will have improved movement skills- specifically running mechanics, ability to change direction, balance and stability.
• Prevention of injury. If carried out regularly over months this will reduce the leg injuries sustained in a squad.
Why is it necessary? The bad news.• Perceived increase in the incidence of Anterior
Cruciate Ligament Injuries in the GAA in Ulster.
• No firm evidence, perception within GAA is affected by high profile injuries and headlines like the “cruciate curse” eg Paddy and Eoin Bradley, Tyrone ladies.
• As females involved in field sports are more at risk and their playing numbers are increasing the number of ACL injuries is expected to increase.
Gaelic Groin/ACL Work Groups!Ulster GAA in partnership with SINI Sports Medical Staff invited key parties to address the increase in Gaelic groin & ACL Injuries
The group included :
• GAA coaches and GAA team “trainers”
• Physiotherapists -practicing with County teams and Specialists in Regional trauma/Orthopaedics at RVH,
• Sports Physicians (SINI and County team Doctors)
• Orthopaedic Knee Consultant
Working Group Findings
• Agreement that anecdotally ACL injury appears to be an increasing problem.
• Recurrence rates seemed high.• Increasing number of complex knee ligament injuries.• An increase in Ladies GAA participation brings with it an
expectant increase in ACL injuries.• Higher rates seemed to be occurring in some counties. • Delay in diagnosis of an ACL tear and players making these
injuries worse by returning to play on unstable knees.
The good news!Injury prevention warm ups can reduce theoccurrence of ACLs. Must include the followingthough:•Plyometrics (jumping and bounding)•Core Strength•Leg strength•Balance and co-ordination•Coach feedback on control
.
• Strong evidence demonstrates that by
coaching movement and running skills,
increasing leg and trunk strength and by
optimising landing, cutting and deceleration
mechanics we can significantly reduce injuries
to the groin, hamstring, knee and ankle.
• The most compliant coaches and squads i.e.
those who perform the exercises regularly with
good technique have the least injuries and have
more players available for matches.
How?
2012 Injury Prevention Strategy. Martin Loughran Chartered Physiotherapist.
• Functional Movement Screening and corrective programmes implemented.
• Focus on injury prevention• Adopted FIFA 11+ warm up as per protocol for
every training session/game• Introduced S&C coaching to Dev. Squads• Partial Supervision of S & C programmes• Adoption of SINI/Ulster GAA Gaelic Groin
Guidelines
2013 Injury Prevention
• Injury prevention work from 2011/12 carried forward
• Modified the FIFA 11+ (lasted 12 mins)
• Groin monitoring system
• Supervised S & C programme
• Reduced training sessions to max 75 mins including warm up
Performance
• 2011: Beaten in UMFC semi final
• 2012: Unbeaten in ulster league and championship
• 2013: Ulster & All Ireland Finalists
The coaches' experience • "No-brainer"• GPS and Heart Rate appropriate • "Easy to run" saved on phone, learnt in 3-4
sessions• "Player buy-in high for a warm up"• "If coach is organised then grids can be used
for drills afterwards"• No issues from manager/coach regarding
amount of ball work
• Warm ups allow the coach an opportunity to
regularly expose the squad to the exercises and to
“switch on” the correct muscles and motor
patterns in preparation for intense activity.
• Warm ups have previously been shown to be the
most reliable way for the coach to reduce injuries.
• Success is dependant on giving feedback on
technique
Why a warm-up routine?
5 m
5 mThe coach needs five minutes to set up the 10 cones in a channel . When
coaching a squad of more than 15 we suggest setting up two channels side by
side.
Phase 1:
Running, Cutting and
Landing Mechanics – 5 x 2
Five drills are completed in
which the first part is
performed moving out through
the centre of the channel, and
the second part returning
down the sides of the
channel. Each drill is
performed twice
Phase 2: Strength, Plyometrics and
Balance – 10 x 10
A circuit of ten exercises is performed
with the squad spread out around the
coach. Players should operate in pairs
with one ball between a pair if
available. Each exercise is performed
for a total of 10 repetitions or held for
10 seconds.
There are two levels: 1 and 2 which
should be rotated every month.
Squads carry out the Level 1 circuit for
one month before progressing to the
Level 2 circuit in which several of the
exercises are more dynamic or require
greater strength. Upon completion of
the Level 2 circuit for one month,
squads should then alternate monthly
between levels 1 and 2. This is in
order to return the players’ focus to the
control and perfection of technique
required in the level 1 exercises.
Phase 3: Agility and Power – 5 x 2
Five drills are completed: three moving out through the central channel and
returning down the sides, and two performed on the base line.
All three phases of Activate should be implemented before training with only
phases 1 and 3 necessary before games. Once completed, the coach can then
deliver any preferred drills or small sided games at full pace. Whilst Activate
contains a dynamic flexibility component, the coach can add any other specific
stretching/flexibility exercises to the routine.
Remember: Allowing players to carry out the exercises without feedback and accepting
poor technique will not reduce injuries. Time spent early in the season perfecting
technique will produce greater athleticism and reduced injury frequency later in the year.
Key Messages• Improving running skills will help reduce
hamstring and groin injuries.
• Greater activation of hamstrings and glutesreduces shear in knee and protects ACL.
• Improved core, hip and leg strength improves ability to hold knee in a better position
Thus….
Improving how we move.