Fine Tuning the Female Athlete 2008 umckayulster gaa

Fine Tuning the Female Athlete 2008 umckay@ulster. gaa. ie 07920528793

ICE BREAKER

OUTCOMES Learn how and when to coach female players appropriately. Understand factors influencing females in sport & solutions Practical Tips on Skill Development

SUCCESSFUL YEAR üAll Ireland Camogie and Football club, underage and county league and championships provided the highest quality of GAA viewing in 2007 (Derry, All Ireland Junior Camogie Champions 2007) ØHowever, all athletes/ coaches strive to work on areas to progress even further

(info@ladiesgaelic. ie) e v e D Series of Building Blocks l nt e opm Active for Life Compete to Win Train to Compete Train to Train Learn to Train FUNdamentals Player Pathway

Pathways • The model simplifies the maturation process • Latest research: sports specialisation prior to the age of 10 is not recommended as it contributes to burn-out, dropout and retirement from training and competition Q 1 • What about GAA? ? . . . do you encourage other sports participation? Why?

General Conditioning -FEMALES (adapted from Canadian Sports Association Publication) Long Term Player Development FEMALE Fundamental s Learning To Train DEVELOPMENT Yrs 6 7 8 9 Stamina Aerobic Base F ♦ ♦ ♦ Speed Endurance (short – sustained period) F ♦ ♦ ♦ Strength Endurance ( repetitions) F ♦ ♦ ♦ Maximum Strength (one rep. maximum) F ♦ ♦ Speed Strength (Power) F ♦ ♦ Speed (efforts less than 5 secs) F ☺ 1 ☺ 1 Flexibility F Coordination/ Agility / Balance F Basic Techniques CPKS F Advanced Technical F Tactical Principles ☺ Not a Priority F ☺ ♦ 11 12 ♦ ♦ ☺ ☺ ♦ ♦ 14 15 16 17 18 19 ☺ ☺ ☺ ☺ ☺ 2 ☺ ☺ ☺ ☺ ☺ ☺ 15 ☺ ☺ 1 ☺ 1 ☺ 2 ♦ ♦ ♦ ♦ ☺ 2 ☺ 2 ☺ ☺ ☺ ☺ ☺ ☺ ☺ Moderation Train to Win 13 Optimal Training Age ☺ ♦ Train to Compete ☺ Should be Avoided ♦ 10 Training to Train ☺ 1 and ☺ 2 As Needed ☺ 20

Pathways • The Learning to Train (811) and Training to Train phases (12 -16)are the most important phases of athletic preparation • It is during these phases that we will make or break a player/athlete. (Windows of opportunity)

Ulster u 16 Elite Camp August 07 1 No fitness test result was the same 2 Flexibility 3 Commitment as the days went on 4 Aerobic 5 Hydration

Course Outline Unit 1: Unit 2: Pathways & Facts Factors influencing females in sport 40% of girls have dropped out of all sports activity by the age of 18. Unit 3: Practical session on In groups discuss main reasons. skill/game development There are ways to overcome it.

Why do girls drop out? • Not getting to play • Abusive Coach • Over emphasis on winning • Fear of failure • Too much regimentation at training • Mismatching of physical size • Boys and other commitments

Motivation WIN WOMEN LOSE External Cause Luck on the Day Internal Cause Blame themselves Played badly didn’t train hard enough Motivated to avoid failure Internal Cause Played brilliantly Trained hard all year. Motivated to achieve success External Cause No luck (Foundations of sports education and psychology, 2006)

Core and SAQ exercises circuit

Examples of plyometric exercises • jumping over cones skipping, • broad jumps, box/depth jumps • push-ups with claps squat jumps (for a series of repetitions) • split-scissor jumps • double-leg bounds • alternate-leg bounds • single-leg forward hops • double-leg hurdle jumps • single-leg hurdle hops

Common Injuries • Lower back • Anterior cruiciate- Hip and Knee alignment • Hamstring and ankle

Pre Season solutions • Involve the Physio & trainer • Education on core stability/ back, strength & conditioning • Players responsibilty i. efootwear/weather • Hydration prevents hamstring, cramp& head injuries • Dynamic warmup

Common Issues • Stand in one position Solutions Movement, cuts Support plays, speed of thought • Reasoning • Skills Goal setting, diet High Catch, identify skills, kick before solo, Pick up, Camogie • Evasion skills Side step, serve etc… game plan and game pace • Defending 4 delay/deny/dispossess/ drive and tackling. ( Courtesy of John Morrison)

THE GOLDEN RULE EVERY COACHING SESSION SHOULD BE BASED AROUND CONDITIONED GAMES

Top DR. ten. JOHN tips. MORRISON Set clear GOALS Positive reinforcement Feedback on progress Understand Parents roles Social aspects Good Sportsmanship COACHING FEMALES ATHLETES 2 -way communication FUN Softer approach Core Skills

GROUP TASK Devise two game progressions to improve: • High catching • Creating Space • Support play • Defence

Conclusions • Females respond to training the same way as males…. . Remember condition games • No allowances should be made– treat them as athletes • Motives for involvement more varied & socially orientated – value the process as much as the outcome. • Not emotional wrecks. • Excellent skill levels

WEBSITES http: //www. womeninsport. ie/en/homepage. a spx http: //www. ladiesgaelic. ie http: //www. camogieulster. org/ http: //www. ulsterladiesgaelic. com/

• Common Issues • Lifting in Camogie • Solution • ‘Swop Shop’ Roll/jab lift at speed, 4 steps, set down and pick another up 1) How many in 30 secs? 2) Beat your last score 3) Change Direction 4) Add in an extra player to put pressure on group • 15 x 15 m

• Common Issues • • Lifting, Hand passing and changing direction • Solution • ‘Angles’ Roll/jab lift at speed, 4 steps, hand pass and run around outside cone, return and repeat in square. 1) How many cones/ hand passes in many in 30 secs? 2) Beat your last score 3) Change Direction 4) Add in extra player for pressure NB: Any skill can be taught in this grid, try to encourage as many touches as possible) (4 m) 15 x 15 m

Common Issues Running into space and support play on and off the ball Solution (60 x 40 m) ‘Hand Pass, Kick Pass/ Ground Strike’ 1) Groups of 3 (bibs) 2) Player 1 HP, Player 2 KP, Player 3 HP etc…… • Kick passes 20 m+ • Change to other hand/foot • First to 20 • 3 sec rule with ball • Receive ball on the move • Point to where you want the ball • Play it silently to improve vision • Groups must move throughout other teams in grid (20 players in grid. Move throughout)

Common Issue Game pace Solution ‘Circle time’ • 4 Players in 8 Players outside circle (60 -80 m in diameter) • Strike/ kick/ hand pass • Switch after one minute • Change hand, pass to different player • Can you beat top score • Increase/decrease size of square • Include two players in circle to put pressure on strikers/kickers • Add two players to put pressure on middle group

Common Issue Game pace, passing under pressure Solution • Players in middle compete and handpass ball back to kicker/ striker • Player who doesn’t receive ball puts pressure on player with ball • Players at side lines solo ball while waiting to kick/strike • Rotate after 6. • Change to other side/foot • High catch • 3/4 minutes long • Players at side solo during active rest

Common Issue Shooting and Defending A B Solution ‘One on one’ • Player A solos around cone and shoots immediately • Player two follows and stops at cone to block • NB: Important to coach block/frontal block beforehand also spot and fix this drill • Have 3 players behind posts to collect sliotar/ ball • Keep drill moving, and small queues • Increase/decrease distance (20 m) A B

4 4 Common Issue 5 5 Defending- 4 forms of defending 6 6 1 Solution ‘Delay, Deny, Dispossess, Drive’ 2 Groups of 3 Player one (attacker) solos to 45 m line in tunnel trying to pass players 2 and 3 (defenders) (1 m) 3 Once defender is passed they must run back to support other defender (1 m apart at all times) Wait for second group to reach 45 m line and return changing attacker (45 m line) (10 m)

Common issue Thinking on feet, support play Team A Change direction of play Solution ‘Zones’ • Team A and B play to score with player running and catching ball in coned area Team B • Team scores and turns to score up field in other coned area. • Losing team leaves pitch and Team C enters pitch as soon as possible. Team C watching

Team play a) Pitch dimensions 80 * 40 m. b) Normal Rules. c) Score by kicking for goals. d) Team that scores keeps possession and can attack other goals. Variations: a) Apply 4 second rule. b) Use reaction ball. c) Half way line change direction of play. (Courtesy of Roger Keenan SINI)

Support play Rules: a) 4 sets of goals. b) Dimension: Half pitch. c) Score by kicking for goals. d) Team that scores keeps possession and attacks another set of goals. e) Any one team cannot score into the same goals in succession. f) Apply 4 second rule. g) Supply of balls at each goal. Variation: a) Different ball b) Full rules (Courtesy of Roger Keenan, SINI) (Half size pitch)