Dunboyne GAA Club Talk
Coach Hare Principles – The Warm Up in Team Sports;
When you coach a team – the following core components should be in the warm up – Ideas in brackets.
Bio motor qualities (March, Skip, Shuffle, Cross In Front, Back Peddle, Ladder Drills)
Core (Plank, Bridge, Pallof Press, Pillar Work)
Hand Eye Co-ordination (Tennis Ball work, Ball catching, Reaction Balls, Ball Drills)
Mobility (World’s greatest stretch, Deep Squat, Toe touch, Quad Walk, Inchworm)
Every warm up must contain all of the above but emphasis more on certain days to keep it fun and interesting.
80% Core – 20% the rest /OR/ 80% Hand Eye – 20% the rest (Al Vermeil “your program should have a little bit of everything all the time”)
Your session plans must reflect this – But when starting off if you are more comfortable with one standard Warm up that’s fine. Games are great, Variation is great, starting off as a coach session plans are Gold. Planning is vital for a successful session.
Bridge – 1 leg bridge – 1 leg deadlift
Push Up rotate
V Shape –
Down up Change
Shuffle and Pass Drills
Throw off wall and catch
Lunge to Reach
Simple shuffles to cut drills
Cross in Fronts
Hoop and cut drills
When we have the Big 4 done – We then need to add some SPEED or POWER … Always remember speed and power are really what athleticism is – aerobic fitness is the easy part as far as I’m concerned.
3 Point Starts
4 Point Starts
Med Ball Throws – (med balls are AWESOME)
Tyre Stuff – only for rugby teams IMO
Plyos – knee tucks, hurdles, boxes, Know the level
Bag Hits – Rugby (maybe as a bit of craic for GAA)
Sample Warm up session Plan – I used a simple journal. Use your coaching Shorthand
Jog around park – introduce stretches as you go – Keep it snappy
Phase 1: Team lined up in lines – cones down – 10 meters away
4 x A March
4 x B March
4 X Push Up GAA Ball
4 X Side High Knees
Tennis Ball Throws – Make tougher as you go
Spiderman crawls – Front and Side – Mobility
Phase 4: Speed
4 X Cone Side Step
4 X 3:4 Point Starts –
Phase 5: Power (note need soft leather style med balls)
MB Throws Continuous / vary techniques
Some Vids To Help You Remember
Foam rolling ideas
Good Ideas For Pitch Warm Ups
On Pitch Warm Up Sped Up
Squat Question Fixing
Basic Diet Stuff – The 10 Rules
The 10 Golden rules of good nutrition
So here are the 10 rules:
- Eat every 2-3 hours.
Are you doing this – no matter what? Now, you don’t need to eat a full meal
every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.
- Eat complete, lean protein each time you eat.
Are you eating something that was an animal or comes from an animal – every
time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.
- Eat vegetables every time you eat.
That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.
- Eat Carbs Only When You Deserve to.
Well not ALL carbs – eat fruits and veggies whenever you want. And if want to
eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples Ireland, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.
- Learn to love healthy fats.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated.
Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.
- Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages.
Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.
- Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few
times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.
- Have 10% foods.
I know you cringed at a few of the rules above. But here’s the thing: 100%
nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore, you’re allowed to “break the rules” on about 4 meals each week.
- Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules
above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.
- Balance daily food choices with healthy variety.
Let’s face it, when you’re busy during the week, you’re not going to be spending
a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.