Physical Fitness – Adult

1. Physical Fitness – Adult GAA Award 1 Course

2. GAA Award 1 – Physical Fitness Outcomes • By the end of this Module participants will be able to: • Define Physical Fitness for Gaelic football • Identify the Physical Fitness demands of Gaelic football • Describe the components of Physical Fitness • Organise activities to develop the components of Physical Fitness Presentation title in footer

3. The OTú Model – Physical Fitness • What do we mean by Physical Fitness? The ability to perform the underlying techniques of the game and to respond quickly to the signs, sounds and signals experienced during the game. • Stamina • Speed • Strength • Warm Up/Cool Down Skill Development

4. What are the Physical Fitness requirements to play Gaelic football? Skill Development

5. Components of Physical Fitness for Gaelic Games Sleep Sleep Speed Suppleness Stamina Strength Sleep Sleep

6. Speed for Gaelic Games • Is a general term to refer to quick movement • Players require many different types of speed to perform: • Reaction speed - including speed off the mark • Acceleration/Agility speed • Sprinting speed • Speed endurance • Large genetically influence: can with proper practice players can be made to realise their full potential.

7. Stamina for Gaelic Games • Is often called endurance and refers to the ability to maintain performance over the duration of a game. • Developing stamina involves performing a range of different activities including: • Interval Training • Continuous movement where the players work at quicker and slower speeds and intensities. Can be: • Longer, Slower Interval Running • Shorter, Faster Interval Running

8. Suppleness for Gaelic Games • Refers to flexibility - The greater the range of motion of a joint, the greater the range over which the muscles surrounding that joint can operate and thus work more efficiently. • Developing suppleness involves performing a range of different activities including: • Static Stretching – more appropriate after training and games • Dynamic Stretching – best before training and games

9. Strength for Gaelic Games • Is the ability to exert maximum force for a short period of time. • Developing Strength involves performing a range of different activities including: • Body Weight Exercises • Partner Resisted Exercises • Machine Resisted Exercises • Free Weight Resisted Exercises

10. Sleep for Gaelic Games • Refers to relaxation and recovery from activity, in order to ensure that maximum effort can be exerted in subsequent exercises, and sessions. • Training in itself does not improve fitness. The body must have time to recover and repair itself for fitness to improve • Recovery activities include: • Warming Down • Suppleness/Flexibility activities • Rehydrating and Refueling • Active Recovery

11. What are the physical requirements for Gaelic football? Players covered an average per game of: 9.1 Km Centre fielders covered greater distances than defenders or attackers D. Young

12. Over the course of a game, the time spent in each speed zone: • Players performed on average 95 bursts with the average duration less than 6 seconds. • This was followed by recovery of 36 seconds on average • Over 85% of games was spend in low to moderate level intensity activity • 85% of high intensity bursts less than 10 seconds 39% 33% 11% 12% 2% 3% O’Donoghue and King, 2003 12 D. Young

13. Players gained possession while standing, walking, jogging and striding. Further analysis shows certain activities; Crouch into position to crouch lift, ability to move sideways, change direction and to turn 180 degrees, Walk backwards, skip sideways & backwards and an ability to stop & start. During the Analysis: D. Young

14. The player is constantly being challenged to accelerate and decelerate from various positions Players gained possession while standing, walking, jogging and striding. Players are not required to run at the same pace for any large length of time. Does our training prepare Players for this? What does this tell us? D. Young

15. How can STEP help? S Space More space or less? Longer or shorter distances T Time Limit the time or give more time. Recovery time Task Change the skill performed, add in an extra one, or alter the rules/conditions of the activity. E Equipment Use ladders or hurdles or other equipment? P Personnel More players, or less 15 Presentation title in footer

16. Take a 10 minute session with the group Follow the IDEA model and coach the group. Set up an appropriate activity to allow participants develop speed or stamina – coach as they practice. Develop two progressions with the group Use STEP model to progress Lets Go and Do It!

17. The best way to be fit enough to play Gaelic football is to work on games in training sessions Players find games more enjoyable, work harder and perceive the effort involved to be lower Use a variety of games to work on fitness Fun Games Modified Games Full Games Always warm up and cool down appropriately Physical Fitness for Gaelic games

18. GAA Award 1 – Physical Fitness Outcomes Review By the end of this Module participants will be able to: Define Physical Fitness for Gaelic football Identify the physical fitness demands of Gaelic football Describe the components of physical fitness Organise activities to develop the components of Physical Fitness 18 Presentation title in footer

19. Thank you