Download pdf - Camogie Early, Rapid and Mature Movers Programmes

Player Welfare 5 Camogie Associtaion

SECTION 1: Injury Prevention and Concussion

Camogie Early, Rapid and Mature Movers Programmes

Introduction:TheCamogieEarlyMovers(Under8–Under12),RapidMovers(Under13andUnder14),andMatureMovers(Under15andUnder16)Programmesarewarm-upsdesignedforunderageCamogieplayers.Thesewarm-upexerciseshelpplayersbuildstrength,coordinationanddevelopgoodmovementpatterns,providingthemwithasolidfoundationofmovementthatisspecifictoeachstageoftheirphysicaldevelopmentbasedontheLong-TermPlayer-AthleteDevelopmentModel.Theexercisesarenotseenasareplacementforcurrentwarm-upprocedures,ratheritissuggestedthattheexercisescanbeintroducedovertimeasdeemedappropriatebythecoach.TheytargetspecificwindowsoftrainabilityforeachagegroupandprovideaframeworkinwhichplayerscanprogressivelyworktowardsbeingequippedtocompletethefullCamogieInjuryPreventionProgramme(describedabove).

The full programme is completed by players from Under 17 up.Itisimportanttonotethat,asplayersmatureatdifferentrates,coachesareencouragedtoimplementtheprogrammeastheydeemmostappropriatefortheirplayers.

Therearethreeage-specificadaptedversionsalsoavailable:

1. The Camogie Early Movers Programme (Under 8 - Under 12)

2. The Camogie Rapid Movers (Under 13 and Under 14)

3. The Camogie Mature Movers (Under 15 and Under 16)

Theseage-specificprogrammeshavebeentailoredtomatchthedevelopmentalneedsofunderageCamogieplayersanditisencouragedthattheyaremadeasfunaspossibletoincreaseplayerengagement.



The Camogie Early Movers Programme (Under 8 - Under 12)

PHaSE 1

Exercise Sample Cue for Children

Jog “Runonhotground”

A-March “Marchlikeasoldier”

½PaceJog “Runonlava”

IceHockeyStop “Stoplikeanicehockeyplayer”

Jump,catchandland* “Jumpandlandonahorse”

Pickups “Diguptheground”

PartnerShuffle “Walklikeacrab”

LungeStops “Walklikearobot”

Slowplantandcut “Walklikeanastronaut”

SquatStops “Layanegg”

*progresstoincludecatching

PHaSE 2


Arabesque “Pretendyou’reanaeroplane”

LegSwings(Front) “Cutthegrasswithyourfoot”

LegSwings(Side) “Cutthegrasswithyourfoot”

LateralHopandHold “Stuckinthemud”

PHaSE 3


¾PaceRun “Runwithrocketsonyourfeet”

HighSkips “Skiptothesky”

2Forward,1Back “Rocketracers”

FastFootShuffle(Front) “ItchyFeet”



What are the aims for this group?• Buildthemechanicsofgoodmovementwhileincorporatingbasicobjectcontrol.

• Ensurethattheprogrammeiskeptfunthroughout.Thiscanbedonebymakingexercisedescriptionssimplersuchas‘layinganegg’ratherthan‘squatstop’andlimitingtheamountoftimespentexplainingtheexercisetoyourplayers.

What does the Early Movers Programme do?• Emphasisesfundamentalmovementandsportsskills

• Thesephasesoccursduringawindowofacceleratedadaptiontomotorco-ordinationtraininginyoungplayersbetweentheagesof8-11.Emphasisingtheseskillsatthisagehelpsdevelopyoungplayers’overallmovementqualityandsport-specificskilllevels.

How do you coach it?• Itisimportantthatthesephasesarefun.

• Continuousexerciseswithoutspecifiedrepsshouldbedoneforamoderateperiodoftime–about10-15secondsortoyourowndiscretion.Arepetitionorrepisonesuccessfulcompletionofanexercise.Soforthesquatstoptherearetworepsmeaningyoudotwosquatsfully.

• Itisrecommendedthatyougraduallyintroducetheprogrammephasebyphasetoallowyouandyourplayerstobecomeaccustomedtoit.

• Usesimpleinstructionsorcuesthatdescribegoodtechniqueforthatexercise.Toomuchinformationtoplayersinthisagegroupwilldecreasetheirengagementandinterest.

• Makesuretoadaptittoyourgroup.Theexercisesbelowareroughguidelinesbutthebestjudgementofwhatwillbesuitabletoagroupisyourownknowledgeoftheirskillandmaturitylevelssotheexercisesandcoachingstylecanbeadjustedtothisaccordingly.



The Camogie Rapid Movers Programme (Under 13 and Under 14)

PHaSE 1 – as above

PHaSE 2 – Early Movers Plus the following

Exercise Sample Cue for ChildrenSidePlank “Pretendyou’reaStarfish”DiagonalHopandHold “StuckintheMud”CounterMovementJump “JumponaTrampoline”

PHaSE 3 – Early Movers Plus the following

Exercise Sample Cue for ChildrenTwoFootBounds “Jump/BoundlikeaRabbit”FastPlantandCut “Runlikeaninja”OneonOne “Shown’go”FastFootShuffle(Side) “HotPotato”

What are the aims for this group?• Buildthemechanicsofgoodmovementandstrengthwhileincorporatingbasic

objectcontrol.• Ensurethattheprogrammeiskeptfunthroughout.Thiscanbedonebymaking

exercisedescriptionssimplersuchas‘layinganegg’andlimitingtheamountoftimespentexplainingtheexercisetoyourplayers.

What does the Rapid Movers Programme do?• Emphasisesearlystrengthtrainingwhileincorporatingfundamentalmovement

andsportsskills.• Thisphaseoccursatthebeginningofawindowofacceleratedadaptiontostrength

andaerobictraining.• Skillandspeedisalsomaintainedorfurtherdevelopedatthisphase.

How does it differ from the Early Movers Programme?• Atthisagewearestilllookingtokeepthewarm-upfunandengaging,butwe

arealsolookingtoincorporatemorestrengthtraining.Therearesixadditionalexercisesimplementedatthisage.



How do you coach it?• Itisimportantthatthisphaseisfun.AttheUnder12agegroupalthoughplayers

arematuringwewanttostayonthefunsideoftrainingtokeeptheminterestedandengaged.

• Continuousexerciseswithoutspecifiedrepsshouldbedoneforamoderateperiodoftime–about10-15secondsortoyourowndiscretion.Arepetitionorrepisonesuccessfulcompletionofanexercise.Soforthesquatstoptherearetworepsmeaningyoudotwosquatsfully.


• Usesimpleinstructionsorcuesthatdescribegoodtechniqueforthatexercise.Toomuchinformationtoplayersinthisagegroupwilldecreasetheirengagementandinterest.




The Camogie Mature Movers Programme (Under 15 and Under 16)TheCamogieMatureMoversProgrammeisafunctionalmovementprogrammebasedontheActivate*Warm-up.Thistakesfifteenminutesandcanbedonebeforealltrainingandmatchesaspartofyourwarm-up.Theprogrammeisdonewithhelmetsonandwherepossiblewithhurleyinhand.Inthisexample,theprogrammewascompletedinsidea20x20metresqaure,butthesizeandnumberofsquaresisflexibletothenumberofplayersinyourgroup.Inbetweenexercisesinphases1and3playersmoveinmultipledirectionsaroundthesquare.Coachesshouldencourageplayerstoincludesportspecificskillsthroughoute.g.striking,hand-passingandroll/jablift.TheCamogieMatureMoversProgrammeisasamplerecommendationofexercisesthatmaybesuitablefortheUnder15andunder16agegroups.Thisbreakdownisbasedontheplayerpathwayandlong-termplayer-athletedevelopmentprogramme.

Theinjurypreventionprogrammeconsistsofthreephases:

What are the aims for this group?• Optimiseandprogressstrengthandaerobictraining

• Begintointroducestructureandformattothewarm-up

• Progressspeedandskilltraining

NOTE: Phase 2 should not be done before matches

Phase 1: Running,cuttingandlandingmechanics

Phase 2: Strength

PlyometricsandBalance

Phase 3: AgilityandPower



What does the Mature Movers Programme do?• Optimisesanddevelopsfurtherstrengthandaerobictraining

• Playerscometotheendofthewindowofacceleratedadaptionforstrengthandaerobictrainingatthisage.Byemphasisingthis,weoptimiseplayers’physicaldevelopment.

• Skillandspeedisalsomaintainedorfurtherdevelopedatthisphase.

How does it differ from the Rapid Movers Programme?• Atthisagegroupwebegintomakethewarm-upmorestructuredthroughout.

Wemoveawayfrommakingexercisesfuntoamorerigidprogramme.Wealsocontinuetobuildonthestrengthandaerobictrainingwedidbefore.Therearefiveadditionalexercisesinthisphase.

How do you coach it?• Givetheplayersfullinstructionsandcontinuetogivecuesanddirectionsthe

entiretimetheyaredoingeachexercise.Makethewarm-upmorestructuredandfocusedaswemoveawayfromtrainingwithanemphasisonfun.

• Giveregularfeedbacktoplayersthroughoutthewarm-uptomaintaingoodtechniqueforallexercises.

• Continuousexerciseswithoutspecifiedrepsshouldbedoneforamoderateperiodoftime–about10-15secondsortoyourowndiscretion.Arepetition,orrep,isonesuccessfulcompletionofanexercise.Soforthe‘squatstop’therearetworepsmeaningyoudotwosquatsfully.





Phase 1: Running,cuttingandlandingmechanics

Jog 10-15 secondsInstructions:JogontheballsofyourfeetandmovearoundthesquareWatch out for: Playersrunningincirclesandnotallaroundthesquare

A-March 10-15 secondsInstructions:WithhighkneesandarmsmarchontheballsofyourfeetWatch out for:Playersstrugglingtomoveoppositearmsandlegs—thismustbecorrected

½ Pace Jog 10-15 secondsInstructions:RunontheballsofyourfeetstayingtallthroughoutWatch out for:Playersheel-strikingwhilerunning—thisshouldbecorrected

Ice Hockey Stop 2 each legInstructions:Stopwithyourfeetwide,bendonekneeandsitback.Putyourweightthroughthelungingfoot,holdforonesecond.Watch out for:Playersroundingtheirback,ensurekneeisbentandplayerissittingback

Jump, Catch, Land 10-15 secondsInstructions:Jumpintheairtocatchahighballandlandwithbentankles,kneesandhipsWatch out for:Players’kneescavingin,playerslandingwithverystraightlegs—ex-tremelyimportantthatthisiscorrected

Pick-Ups 10-15 secondsInstructions:Bendoverandjabliftorrollliftthesliotar,youshouldfeelagentlestretchinyourhamstringWatch out for:Player’swithpoorliftingtechnique



Partner Shuffle 10-15 secondsInstructions:Side-steparoundpartnerwithkneesslightlybent,stayfacingthewholewaytheentiretimeWatch out for: Kneescavinginasplayerssidestep.Playersfacingforwardsratherthansidewards.

Lunge Stops 2 each legInstructions:Onyourcall,dropintoaquicklunge.Keepkneesandhipsatrightangles.Holdforonesecond.Watch out for: Kneescavinginorroundinginthelowerback

Slow Plant & Cut 10-15 secondsInstructions:Pickaspotontheground,bendyourkneeoveryourtoe,dropoppositeshoulderandchangedirectionWatch out for: Kneescavingin,cuttingoffthewrongfoot—mustbecorrected

Squat Stop 2 repsInstructions:Onyourcall,playerslowerintoasquat.Keepkneesstraightoverthetoesandsitbackintothesquat.HoldforonesecondWatch out for:Playersroundingtheirbacks,kneescavingin.

Phase 2: Strength,PlyometricsandBalance

Arabesque 5 Each Leg Instruction: Focusingonyourbalance,keephipslevelandtiltbackwards.AtendrangepullbackuprightusingthehamstringsWatch out for:Playersroundingtheirlowerbackratherthanhingingfromhips

Leg Swings (Front) 10 Each Leg Instructions:Faceoppositedirectionsholdingshoulders,swingyourinsidelegbackthenkickupintoyourhandWatch out for:Player’snotkickinginsideleg/oppositearm



Leg Swings (Side) 10 Each Leg Instructions:Standbehindpartnerandholdontoshoulders,swingyourlegsacrossyourbodyWatch out for:Playersmovingupperbodyratherthanhips

Partner Push into Lunge 5 Each Leg Instructions:Pushpartnergentlyintheback.Dropintoalungekeepingkneesandhipsat90degreesandupperbodyuprightWatch out for:Kneecavingin,kneehittingoffthefloorinthelunge

Diagonal Push into Lunge 5 Each Leg Instructions:Pushyourpartnergentlyinadiagonaldirection.WhenreceiveapushdropintoalungekeepingyourkneeinlinewiththetoesWatch out for: Kneecavingin,playerswhofailtocontrolthepush

Front Plank 10 Second HoldInstructions:Putyourhandsstraightunderneathshouldersandkeepyourbodyinastraightline.TightenglutesandcoreWatch out for: Playerswhocannotstabilisethroughtheircoreandlowerback.Theseplayersmustberegressedtoaneasierversion

Side Plank 10 Second Hold Each LegInstructions:Bendkneeto90degreesandrestonelbow.,keepbacksidetuckedinandheadback.Watch out for:Playersbodiesnotinastraightline,hipdroppingdown—mustberegressedtoaneasierexercise

Split Squat 5 Each Leg Instructions:Startinginasemi-lungeposition,dropyourbackkneetowardstheground.Keephipsandkneesat90degreesWatch out for:Playerswithoutthestrengthtokeepkneeofftheground



Lateral Hop and Hold 5 Each Leg Instructions:Jumpsidetosidelandingonabentknee,stickthelandingandpropeltotheothersideWatch out for: Kneecavinginonlanding

Diagonal Hop and Hold 5 Each Leg Instructions:Jumpdiagonallylandingonabentknee,stickthelandingandpropelbacktothestartpositionWatch out for: Kneecavinginonlanding

Counter Movement Jump 5 repsInstructions:Fromasemi-squatpositionkeepfeethipwidthdistanceapartanduseyourarmstojumphighintheairWatch out for: Kneescomingtogetheronjumpingorlanding

Phase 3: AgilityandPower

¾ Pace Run 10-15 secondsInstructions:Runontheballsofyourfeetstayingtallthroughout.Watch out for:Playersrunningattooslowapace,heelstriking

High Skips10-15 secondsInstructions:MovingoppositearmsandlegsskiphighintheairWatch out for:Playersnotjumpinghighenough—encourageexplosivejumps

2 Forward 1 Back 2 repsInstructions:Sprintout2meters,chopyourfeetandbackpedal1meterthenrunonWatch out for: Playersrunninginthewrongdirection

2 Foot Bounds 2 repsInstructions:Withyourwholefoot,landonthegroundandjumpoutasfarasyoucanthreetimesWatch out for: Kneecavinginonlanding



Fast Plant and Cut 2 reps each legInstructions:Atspeed,plantyourfootintheground,bendthekneeoverthetoesandchangedirectionWatch out for: Kneecavinginwhilechangingdirection

One on One 2 reps each legInstructions:Side-stepoffonelegtobeatyourdefenderWatch out for: Kneecavinginwhilechangingdirection

Fast Foot Shuffle Front 10 repsInstructions:OnballsofthefeetshufflebackandforthasfastaspossibleWatch out for: Playerskneesknockingtogether

Fast Foot Shuffle Side 5 reps each legInstructions:Ononefoot,shufflesidetosideasfastaspossibleWatch out for: Kneecavingin,playernotstayingupright

Dynamic Lunge 5 reps each legInstructions:Jumpforward,landingwithabentkneespringbackasfastasyoucanandlandwhereyoustartedWatch out for: Bigimpactsonlanding,landingwithastraightleg,kneecavinginwards



Summary Table:ExerciseselectionsforphasetwoandthreeoftheCamogieEarlyMovers(EM),CamogieRapidMovers(RM)andCamogieMatureMovers(MM)Programmes.

Note–TheentiretyofPhase1isusedinallthreeprogrammes

PHaSE 2

Exercise EM RM MM

Arabesque • • •

LegSwing(Front) • • •

LegSwing(Side) • • •

PartnerPushintoLunge •

DiagonalPushintoLunge •

FrontPlank •

SidePlank • •

SplitSquat •

LateralHopandHold • • •

DiagonalHopandHold • •

CounterMovementJump • •

PHaSE 3

¾PaceRun • • •

HighSkips • • •

2Forwards1Back • •

2FootBounds • •

FastPlantandCut • •

OneonOne • • •

FastFootShuffle(Front) • •

FastFootShuffle(Side) •

DynamicLunge •

FormoreinformationontheCamogieInjuryPreventionProgrammepleaseseehttps://learning.gaa.ie/camogieinjuryprevention