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Flexibility Programmes for GAA Players

Learn about poor posture, common injuries, and stiffness in GAA players. Discover the importance of flexibility programs tailored to address specific areas. Dive into static vs. dynamic flexibility, safe stretching techniques, and key reminders for preventing injuries. Find out how to enhance performance and injury prevention for U-17 players.

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Flexibility Programmes for GAA Players

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  1. U17 - Flexibility

  2. Common Findings in GAA Players • Poor posture. • Pre existing injuries often affecting the ankles, groin and pelvic region. • Stiff hip flexors, gluteal muscles, hamstrings, shoulders and thoracic (mid) spine. • Poor control of movement. • Signs of overtraining.

  3. Flexibility Programmes • Specific to movement and range required by the sport (think of skill requirements) • Directed towards the common stiff areas in GAA players (see common sites above) • Lack of flexibility can alter athlete’s style, reduce biomechanical efficiency and predispose to injury • Tight muscles are stretched, • Weak long muscles strengthened

  4. Static vs. Dynamic Flexibility • Static flexibility is the ability to move through a range of motion with no emphasis on speed or time • Dynamic flexibility is the ability to move through a range of movement with emphasis on speed of motion.

  5. Stretching • ‘Warm-up, stretch slowly, cool’ • Safety First • Starting position, method, dosage • Prevent overstretching • Frequency,(x2) duration (x15-20sec) intensity (mild discomfort) • Stretch when warm- increased flexibility of muscles • Stretch gently when cooling down • Passive stretching done slowly- less tension over more time • End of range and a little further • If painful with stretch seek medical advice!

  6. Remember: • For every increase in range of movement (e.g. shoulder elevation, T-spine extension) there must also be an increase in the control of this movement! • Increasing range without strength and control of that range can lead to injury and poor performance.

  7. U-17 Key Points • Retest for functional movement and flexibility • Alter individual S&C Programmes and Flexibility Programmes where necessary i.e. tight ham strings • Re establish injury prevention and management strategies • Warn against over training • Progress dynamic and static stretching

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