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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