Meath GAA Football

2020

MEATH GAA FOOTBALL

ATHLETIC PATHWAY

MEATH GAA FOOTBALL Athlete development pathway guidelines from GAA mini’s to under 14 level is to be practised by all Meath GAA GPO’s and coaches up until this stage.

MEATH U16 SENIOR LEVEL

Meath U16 Senior Level

MISSION STATEMENT To provide the highest quality Strength and Conditioning (S&C) to players and coaches representing Meath GAA. Our goal is to enable players train professionally and safely to improve physical performance and prevent injury. Meath GAA athlete pathway main focus is to develop / monitor players over a long term period and prepare them to perform at all under age representative levels and be ready to progress into the Meath GAA senior football team.

To achieve this goal, it is acknowledged that staff must maintain the highest standards and delivery at all S&C sessions. All staff must use recommended guidelines and processes designed by Meath GAA. All data from players and testing should be downloaded on Meath GAA portal on a monthly basis.

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GUIDELINES Each team from u16 – u18 – u20 –Junior should have a designated strength and conditioning coach throughout their season and off season following the guidelines and programs attached next.

Each program phase, speed training and conditioning programs should be completed by the coach under the Meath GAA guidelines.

Testing should be mandatory every six weeks.

Meath GAA Athlete Development Pathway

LONG TERM GOALS

1 2 3 4 5

Fundamentals Up to the age of 16 years

Learn to train 16 – 18 years Movement Under Resistance | Technique | Injury Prevention

Train to train 18 – 20 years Preparation for Elite Level | Physically Building

Train to compete 20+ years 1st Senior pre-season – adaptation to senior football

Train to win Adult Inter County Footballer

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PLAYER PROFILE Name

Date of Birth

Height

Body fat (%)

Weight

Strength scores

Conditioning scores

Injury history

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MEATH GAA PATHWAY PILLARS

Mobility

INJURY PREVENTION Pre resistance training, mobility is essential pre gym and field sessions.

Movement Preparation

Core

Foam Rolling

Dynamic Flexibility

Glutes Activation

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PRE - SEASON PROGRAM LAY OUT Hypertrophy Strength Strength / Power IN SEASON PROGRAM LAY OUT Conjugate program design Compound exercises Single leg Power Push / Pull

Main Exercises

STRENGTH TRAINING All players from 15/16 who have completed underage S&C fundamental movement pathway and are competent on all strength exercises, can progress to adding weight to strength training Upper Body

Power Exercises

Lower Body

Bench press

Box Jump

Box Squat

Dumbbell bench press

Counter movement jump

Hex Bar Deadlift

Incline bench press

Broad jump

Split Squat

Single Arm row

Single leg bounds

Romanian Deadlift

Bench pull

Med ball exercises

Step Ups

Pull ups

Dynamic flexibility

Press ups

Core

Single-Leg Romanian Deadlift

Bicep curls

Glut activation

Pistol squats

Shoulder press

Conditioning

Speed and Agility

MAS Runs High Metabolic load HIITS High intensity football drills

Recommended speed and agility for Gaelic football are attached to link below. All speed and agility drills can be incorporated into training warms ups and some football drills. Speed focus is on correct running technique, multidirectional movement and plyometrics.

Clik on the button below to watch training videos

WATCH TRAINING VIDEOS

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Testing

RECOMMENDED TESTING All testing results must be uploaded onto Meath GAA data base post testing.

Strength Testing Press up – Max effort Chin up - Max effort Bench press – 3 Rep Max Bench press – Combine test Counter Movement Jump Broad Jump

GPS Monitoring GPS monitoring system will used by the Meath Senior Football team and Under 20’s.

Data will be stored on Meath GAA laptop and google drive.

All units should be fully downloaded immediately after session and units fully charged for next session.

Speed Testing 10 m – 30 m – 40 m

Clik on the button below to download testing sheet template.

Fitness Testing YoYo

DOWNLOAD

1k Time Trail

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Meath Nutrition

ATHLETE NUTRITION All individual nutrition information will be provided by nutritionist of each team. Click on link below to download Meath GAA recipe cards and food videos ideas.

Clik on the button below to watch the nutrition video

WATCH NUTRITION VIDEO

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