HOW MANY WAYS TO WARM UP IN GAA
Well we can answer that quite simply - How many GAA coaches are there?
Each coach in hurling, camogie, football has his or her idea of what is best for their team. Some prefer running, some prefer light drills and some prefer a mixture of warming muscles and stretching. Some go for 5 minutes some for half an hour - or they old school or new thinking?
We in GAA-DNA believe that a warm up is a very personal thing, every player is unique with varying body shapes and sizes and each needs to understand their body and what works for them.
There are general requirements that each warm up should accomadate but it is important to allow players time to incorporate their own specific drills or routines to avoid the common terrors like the the dreaded hamstring tear.
WARM UP PRINCIPLES
Each GAA coach should encourage his or her athletes to regard warm up and cooling down as an essential part of both a training session and a competitive match. This should be encouraged and incorporated into underage players sessions at an early stage.
Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness.
Each session should allow for at least 15 to 20 minutes warm up time with at least 5 to 10 minutes of individual 'time' to target their own specific warm up requirements. Coaches should actively help each player to assess their own requirements in this area.
A warming up period should at least consist of:
- 5 to 10 minutes jogging
- 10 to 15 minutes dynamic stretching exercises to reduce muscle stiffness
- 5 to 10 minutes individual player specific warm up
- 4-8 easy runs jogging to half pace from the end line to the 45 increasing to end line to half way line by runs 6-8.
In this way you bring a players core temperature up, warming and stretching the major muscle groups specific to GAA SPORT without endangering strains or stresses.