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Flexibility and Gaelic Football

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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. - PowerPoint PPT Presentation

Text of Flexibility and Gaelic Football

  • Flexibility and Gaelic Football

  • Common Findings in GAA PlayersPoor 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.

  • FlexibilityAbility to move a part or parts of the body throughout a wide range of purposeful movementsNormally limited by one or more of the following factors:Shape/orientation of joint articular surfacesTension in ligaments, muscles or fasciaSoft tissue approximation

  • Static vs. Dynamic FlexibilityStatic 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 ProgrammesSpecific 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 athletes style, reduce biomechanical efficiency and predispose to injuryTight muscles are stretched, Weak long muscles strengthened

  • StretchingWarm-up, stretch slowly, coolSafety FirstStarting position, method, dosagePrevent overstretchingFrequency,(x2) duration (x15-20sec) intensity (mild discomfort)Stretch when warm- increased flexibility of musclesStretch gently when cooling downPassive stretching done slowly- less tension over more timeEnd of range and a little furtherIf painful with stretch seek medical advice!

  • U-14 Key PointsSell the concept of good flexibility and individual sessions.Encourage proper injury management. Discourage over trainingIntroduce group to dynamic and static stretchingDynamic 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 PointsRe affirm the concept of good practice in flexibility training, injury management and training loadsEncourage players to look after their own mobility/flexibilitySit & Reach TestProgress dynamic and static stretchingDynamic High knees, butt flicks, ball under each leg and around the body, sumo squats etc.(dont always use same drills; variety required!Static- Gluteal muscles, calves, hamstrings, quads, thoracic and lumbar spine, Chest (pecs)

  • U-16 Key PointsConduct tests for functional movement and flexibilityEstablish individual S&C Programmes and Flexibility Programmes based on findings This will establish injury prevention and management strategiesWarn against over trainingProgress dynamic and static stretching

  • U-17 Key PointsRetest for functional movement and flexibilityAlter individual S&C Programmes and Flexibility Programmes where necessary i.e. tight ham strings Re establish injury prevention and management strategiesWarn against over trainingProgress dynamic and static stretching

  • RememberIncreasing 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!

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