Na Naomh Uile Iom á n a ío cht na n Ó g

1. Na Naomh Uile Iománaíocht na nÓg Indoor Coaching Plan Wall Ball 2009

2. Wall Ball Objectives To promote first touch; lifting, striking and catching, by proper technique, speed of thought, speed of action and power of stroke.

3. Speed of Thought and Action Challenge players to step out of their comfort zone: • Impose time limits • Give targets and goals – most in a minute etc • Reduce space / distance from wall • Introduce opposition • Promote automatic reactions by reducing time to react

4. Be Ready for Action • Stay alert • On balls of feet • Ready to pounce • Core stability – tight midriff • Head up and eyes scanning • Controlled breathing

6. Lifting • Approach ball holding hurl in lifting position. • Plant left foot in front, level with the ball. • Get down quickly to the ball by bending back, hips and knees. • Scoop ball off ground onto hurl as if you were scooping a thin layer of sand with a spade at the beach. • Release left hand from hurl, invert it and cup fingers. • Tilt the hurl and let the ball drop into cupped hand. • Concentrate on getting ball into hand quickly - between ankle and knees. • Pull ball to chest, raise hurl in front to protect yourself and lunge forward as you rise. • Breathe out when bending down. • Breathe in when rising with the ball and lunging forward. Mirror image for ciotógs

7. Catching • Low catch - Bend down with cupped hand. Shield body with hurl. • Eye level catch - reach out for the ball with outstretched arm and hand. Left leg forward for greater reach. Shield blind, (right), side of body and face with hurl. 3. High catch - Stretch / jump up for the ball. Hold hurl; (a) behind catching hand when in front of opponent, (b) in front of catching hand when behind opponent. (3a) (3b) (1) (2)

8. High Catch – Position of Hurl to Protect Catching Hand Hurl held behind catching hand Hurl held in front of catching hand

9. Striking-Right Hand Side • Ready Position - stand square, with feet shoulder length apart, left leg nearest the wall. Feet parallel to the wall. Hips and shoulders at right angle to the wall, in line with target. Hold ball in left hand and grip hurl firmly with right hand. • Raise the hurl by bending and raising elbow to level of right shoulder. The right arm should be in a “victory salute” position and the toe of hurl should be level with the left ear. • Throw ball to height of left shoulder, an arms length from the body. • After releasing the ball bring the left hand to the hurl and slide it into the lock position. • Keep your eye on the ball. • Swing the hurl downwards in an arc to strike the ball at a level between hip and knee. • Transfer weight from the back foot to the front foot during the swing. • Follow through after striking the ball. • The ball should rebound straight back to you. • Catch it. Mirror image for ciotógs

10. Striking-Left Hand Side • Ready position - stand square with feet shoulder length apart, right leg nearest the wall. Feet parallel to the wall. Hips and shoulders at right angle to the wall, in line with target. Hold ball in left hand and grip hurl firmly with right hand. • Raise the hurl behind left shoulder by bringing right arm across chest, bending the right elbow and shoulder so that chin touches right shoulder and thumb knuckle touches neck below left ear, (like a self inflicted head lock). The hurl should be behind head, the bas level with right ear. • Throw ball forwards in a low arc so that it drops towards a point level with your right foot, a short arms length from your body. • After releasing the ball bring the left hand to the hurl and slide it into the lock position. • Keep your eye on the ball. • Swing the hurl downwards in an arc to strike the ball at a level between hip and knee. • Transfer weight from the back, to the front foot during the swing. • Follow through after striking the ball. • The ball should rebound straight back to you. • Catch it. Mirror image for ciotógs

11. Power Force = Mass x Acceleration It is the speed of movement of the bas of the hurl as it strikes the sliotar that provides the power. The key features of the most powerful strikers are; good balance and transfer of weight when swinging the hurl, a strong wristy action when striking the ball and a good follow through after contact. (Note – speed of swing is no substitute for proper technique).

12. Warm up – with ball Stretching Skill revision Demonstrate a new skill Practise skill unopposed Practise under pressure Drills to emphasise skill Conditioned game Small sided game Warm down Suggested Coaching Session

13. Warm Up – Shuttle Runs Start Finish Carry ball and place on line Double back to original line Run forward – lift ball and place on next line Catching shuttle –toss and catch ball at each line

14. Striking, Lifting and Catching (A) (B) (C) (D) (E) (F) (A) “corner boys” (B) strike and catch (C) strike, catch and pass to partner (D) strike, catch, run to opposite wall and repeat (E) move forward to catch rebound – attack the ball (F) three wall rotation • Strike and lift – below knee level • Strike and catch – eye level • Strike and catch – over head

15. Lifting, Striking and Catching Catch Strike Lift Replace Ball (A) (B) (C) Player 1 - roll Player 2 - lift Player 1 – roll ball to player 2 Player 2 - attack ball, lift, double back and roll ball to player 1 Player 1 run - lift - run - strike - move to catch rebound - replace ball on line or roll to Player 2 Player 2 repeat sequence

16. Squash • Each player takes turn to hit ball • On ground • Lift and strike (ball must hit wall at knee level) • Catch and strike (ball must hit wall at eye level) • High catch and strike (ball must hit wall above head level) • Freestyle combination Player 1 - Player 2 - Player 3 -

17. Alternate Wall Squash • Each player takes turn to receive rebound, turn and strike ball at opposite wall: • On ground • Lift and strike (ball must hit wall at knee level) • Catch and strike (ball must hit wall at eye level) • High catch and strike (ball must hit wall above head level) • Freestyle combination Player 1 - Player 2 - Player 3 -

18. Hand Pass Relay • (A) Passing Sequence • Player 1 → Player 2 → Player 3 → Player 4 • Player 4 – strikes ball, catches rebound and gives long pass back to Player 1 • (B) Rotate Positions on 5th Strike. • Player 4 runs back to start line, Player 3 moves forward to catch rebound. Other players move up one position. • Increase pressure: • Introduce 2 balls • Keep balls moving during rotation Player 1 - Player 2 - Player 3 – Player 4 - (A) (B) Rotate positions every fifth ball

19. Break Out Attack • Attacker • jab lifts, • takes ball into hand, • breaks through “tackle” • strikes • catches rebound • solo return breaking through 2nd tackle • sets ball down for Player 2 • Defenders • provide opposition by holding hurls up to obstruct path of attackers • Increase Difficulty (A) → (B): • Defenders move closer to start • Attackers have less time to lift and control ball before tackle Attackers - Defenders - (A) (B) Defenders move closer to starting position

20. Strike and Catch Relay • Each player takes turn to hit ball • Player 1 strikes ball and runs to back of line. • Player 2 moves forward and catches rebound and strikes ball for player 3 to catch etc. • Players must not drift back behind start point (double lines) into their comfort zone. • Target – highest number of clean catches. Comfort Zone Player 1 - Player 2 - Player 3 -

21. Strike and Catch Around the House • Players take turns to run around striking and catching rebounds from each wall • Fastest round • Most clean catches • Clockwise and anticlockwise – left and right side

22. Lifting, Striking, Hooking • On whistle: • (1) Player 1 runs, lifts the ball, attempts to strike and catch rebound. • (2) At the same time Player 2 chases Player 1 and attempts to hook. • (3) If strike is successful both players contest rebound Player 1 - Player 2 - (2) start (1) (3)

23. Lifting, Striking, Blocking • On whistle: • (1) Player 1 runs, lifts the ball, attempts to strike and catch rebound. • (2) At the same time, Player 2 runs towards Player 1 and attempts to block his strike. • (3) If strike is successful both players contest rebound. Player 1 - Player 2 - start (1) (2) (3)

24. Striking, Catching, Hand Pass (1) Start (2) Player 1: runs, strikes ball, catches rebound, passes to Player 2 and returns to start. (3) Player 2: runs, receives pass, strikes ball, catches rebound, passes to Player 1 and returns to start. (4) Repeat sequence. Player 1 - Player 2 - (1) (2) (3) (4)

25. Contesting Possession (2) Stay Alert Coach rolls coloured balls – red or blue. Player strikes red balls to red goal and blue to blue. Left and right side. (1) Ball rolled away from player. Cross over. (2) Ball rolled towards player. (1) (2) Clash of the Ash Coach rolls ball to centre: (1) Two players contest ball. Blues attempt to score in red goals, yellows in blue goals. (2) Players cross to other side and repeat with ball coming towards them. (1)

26. Advice From the Greats: “I worked on my touch by hitting a ball against a wall, a soft ball, any wall. Left and right, pebble dash, move in and out, build up your skills, your reactions.” Eddie Keher (Kilkenny) “The most important drillyou’ll ever do in hurling is the ball off the wall. Back and forward. First touch. And the beauty of it is that you can do it by yourself.” Liam Griffin (Wexford) “Go out to the wall every day practising the ball skills. If you don’t you won’t improve as much.” Brian Whelehan (Offaly) “There’s absolutely nothing better than the ball and a wall to perfect your touch.” Ben O’Connor (Cork) “Go to a ball alley and learn the angles. I practised off the side of my house, pebble dash, a rubber ball.” Ray Cummins (Cork) “Attack the ball at a hundred miles an hour. Don’t worry if one goes through your legs – get the next one – attack the ball, go crazy for the ball.” Eoin Kelly (Tipperary)

27. And from the Greatest: “I learned that the harder you train the better you get” Henry Shefflin

28. How to Become the Greatest “A visit to Nowlan Park to witness a training session will tell you all you need to know. Everything is straight down the line. There are no gadgets or props, they take a few drills and then a series of lung bursting dashes. An internal game where players leather each other, get up, dust themselves off and get on with the job. Their off the ball running and work rate, passing and accuracy, mark them out as the greatest team the game has ever seen. The training ground is where they empty their heart and soul. When they ease back there it’s all over.” Damian Lawlor (Sunday Independent) writing about Kilkenny hurlers.