U16 - Flexibility

Common Findings in GAA Players

• Poor posture.• Pre existing injuries often affecting the ankles, groin and

pelvic region.• Stiff hip flexors, gluteal muscles, hamstrings, shoulders and

thoracic (mid) spine.• Poor control of movement.• Signs of overtraining.

Flexibility Programmes

• Specific to movement and range required by the sport (think of skill requirements)

• Directed towards the common stiff areas in GAA players (see common sites above)

• Lack of flexibility can alter athlete’s style, reduce biomechanical efficiency and predispose to injury

• Tight muscles are stretched, • Weak long muscles strengthened

Static vs. Dynamic Flexibility

• Static flexibility is the ability to move through a range of motion with no emphasis on speed or time

• Dynamic flexibility is the ability to move through a range of movement with emphasis on speed of motion.

Stretching

• ‘Warm-up, stretch slowly, cool’• Safety First

– Starting position, method, dosage– Prevent overstretching– Frequency,(x2) duration (x15-20sec) intensity (mild discomfort)– Stretch when warm- increased flexibility of muscles– Stretch gently when cooling down– Passive stretching done slowly- less tension over more time– End of range and a little further

• If painful with stretch seek medical advice!

U-16 Key Points

• Conduct tests for functional movement and flexibility• Establish individual S&C Programmes and Flexibility

Programmes based on findings • This will establish injury prevention and management

strategies• Warn against over training• Progress dynamic and static stretching