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© GAA
Fitness Demands of the Modern Player(Gaelic Football and Ladies Gaelic Football)
Aidan O’Connell MSc.
Trainer Cork Senior Football Team
© GAA 2 Presentation title in footer
Introduction
Physical Demands of Gaelic football
Training methods
“Train hard, rest harder”
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Demands Comparison
Soccer 9000-12000m
Rugby league 13G
Usain Bolt 38km/hr
7000-10000m
11.5G
33km/hr
Other Sports Gaelic football
Showvideo
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Total Distance Covered
Group
Midfield
Half Back
Half Forward Full Back
Full Forward
Distance Covered 10000m
9000m
8500m
7500m
7000m
High Intensity 4800m
4400m
4300m
2900m
2700m
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Sprint and tackle
Jog
Walking
Counter/Turnover/Chase back
Jog
Jump and sprint
Time
Inte
nsity
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“In games like football, strength is probably the most important single factor”
Joe Lennon
1969 2009
Strength Strength
Speed/Stop and Go Speed/Agility
Stamina Fitness
Suppleness Flexibility
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Potential
Component Gaelic Football Rugby Union
Leg Strength 110kg 140kg
Explosive Jump 40cm 50cm
Speed – 0-10m 1.75s 1.67s
Speed – 0-30m 4.15s 3.95s
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Strength Training Template
Section Component Exercise
1 Prehab Ankle, Knee, Hip, Shoulder
2 Power Box Jumps, Altitude landings, Med ball throws, Hurdle jumps
3 Strength Upper, Lower and Wholebody
4 Core Core holds, dynamic rotations
5 Flex Static
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Speed Training
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Football Specific Speed Training
Phase 1 Nov-Jan
Phase 2 Feb-April
Phase 3 May - Sept
• Weight Training • Jump training
• Specific Starts • Resisted runs
• 1 v 1’s • Game/SSG
• Weight Training • Jump training
• Accel/Decel/Accel • 1 v 1’s • Game/SSG
• Weight training • Jump training
• Sprints 40-80m • 1 v 1’s chase to score • Game
• 15m on 15s turnabouts x 10 reps
© GAA
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Football Specific Fitness Training
Phase 1 Nov – Jan
Phase 2 Feb - April
Phase 3 May - Sept
Aerobic Dominant Intervals
3 – 5 X 3mins runs on 6min rotations
15s on 15s off X 10mins
Game/SSG
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Creating 15s Intervals(using1500m time trial)
GROUP TIME (1500m) 100% MAS 120%MAS 15s Distance
1 - 10 players 315-330s/1500 4.6m/s 5.52m/s 82m
2 - 10 players 335-355s/1500 4.3m/s 5.2m/s 78m
3 - 10 players 360-380s/1500 4.0m/s 4.8m/s 72m
Group1
Group2
Group3
82m
78m
72m
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Football Specific Fitness Training Phase 1 Nov – Jan
Phase 2 Feb – April
Phase 3 May – Sept
Aerobic Dominant Intervals
3 – 5 X 3mins runs on 6min rotations
15s on 15s off X 10mins Game/SSG
Anaerobic Dominant Intervals
10 – 20 X 100m <20s on 60s rotations
10-20 X 45m < 8s on 30s rotations
Game Scenarios: 10–20 Plays of 10 – 30s
Lactate Dominant Intervals
1-3 X 60s drill (22m shuttle for 60s) 2mins recovery
1-3 X 180m(45m X 4) <40s on 80s rotations
1-3 X 3v2 for 30s on 60s rotations
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Training Session Template
Pre season In season Warm up 10min 10min
Speed/Anaerobic intervals
15min 5min
Technical/Tactical 45min 55min
Aerobic/Lactate Intervals
10min Individually Specific
Total 80min 70min
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Championship Match Vs Training
“Heart rate > 160b/min for 43% of match play but only 26% of training”
Reilly and Keane 2002
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Train Hard, Rest Harder!
Training Plan
Monitoring Individuals
Nutrition and lifestyle
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Conclusion
“Physically, mentally and morally conditioned”
Go Raibh Maith Agaibh