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,(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-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…

Increasing range without strength and control of that range can lead to injury and poor performance.

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!