Flexibility and Gaelic Football Common Findings in GAA

Flexibility and Gaelic Football

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 • Ability to move a part or parts of the body throughout a wide range of purposeful movements • Normally limited by one or more of the following factors: – Shape/orientation of joint articular surfaces – Tension in ligaments, muscles or fascia – Soft tissue approximation

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.

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

Stretching • ‘Warm-up, stretch slowly, cool’ • Safety First – Starting position, method, dosage – Prevent overstretching – Frequency, (x 2) duration (x 15 -20 sec) 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-14 Key Points • • • Sell the concept of good flexibility and individual sessions. Encourage proper injury management. Discourage over training Introduce group to dynamic and static stretching Dynamic – High knees, butt flicks, ball under each leg and around the body, sumo squats. • Static- Gluteal muscles, Calves, hamstrings, quads, thoracic and lumbar spine. Chest (pecs)

U-15 Key Points • Re affirm the concept of good practice in flexibility training, injury management and training loads • Encourage players to look after their own mobility/flexibility • Sit & Reach Test • Progress dynamic and static stretching • Dynamic – High knees, butt flicks, ball under each leg and around the body, sumo squats etc…. (don’t always use same drills; variety required! • Static- Gluteal muscles, calves, hamstrings, quads, thoracic and lumbar spine, Chest (pecs)

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

U-17 Key Points • Retest for functional movement and flexibility • Alter individual S&C Programmes and Flexibility Programmes where necessary i. e. tight ham strings • Re establish injury prevention and management strategies • Warn against over training • Progress dynamic and static stretching

Remember… For every increase in range of movement (e. g. shoulder elevation, T-spine extension) there must also be an increase in the control of this movement! Increasing range without strength and control of that range can lead to injury and poor performance.