The Warm-Up in GAA. Principles, not Prescription

What Are My Beliefs When It Comes to Warming Up a Team?

It's a question I get asked a lot:
When do we warm up? Why do we do it? How do we do it?

But before I answer, let’s take a look at a few problems I’ve seen with warming up teams in general.

Common Issues with Warm-Ups

• When a team performs poorly in a game, warming up is the first thing players will point fingers at.

• It’s impossible to please all your players with one warm-up. I've tried. I've failed.

• Prescribed routines like the GAA 15 or FIFA protocols have a strong scientific base, but they can get boring—fast.

• If you only use games-based warm-ups, you’re probably missing key injury-prevention elements.

• If you go all in on S&C-style injury prevention, you lose the games-based feel—remember, you're prepping them to play.

• Deciding who runs the warm-up can be painful. Most head or skills coaches hate doing them. (Young coaches—this is your chance to step up.)

• Do you warm up right before throw-in? Do you do two separate warm-ups? What about halftime?

• What if it's pouring rain? Yet another thing to consider.

For club teams, I prefer to warm up and go straight into the game. The more moving parts, the more chance for messing around, distraction, and focus leakage.

My Beliefs: Built on Trial & Error, Science, and Reality

Over the years, I’ve built a system through trial and error, scientific reading, and a constant effort to improve. I always filter what I do through the lens of logistics—because if you don’t have space, time, or equipment, you need to make it work with what you’ve got.

Even still, no matter the constraints, I stick to this core system.

By the way—I hate the term warm-up. It still sounds like a slow jog and some lousy stretching. Let's reframe it: it's training, and it's a critical part of your session. We build up gradually, yes—but we’re still training.

One non-negotiable: I assume you’ve foam rolled and stretched before you hit the pitch. Even if you're not a fan of it, players still need to sort out their individual mobility or niggles before the group work starts.

My Core Warm-Up System

When you're coaching a team, these four pillars should always be present in some form. This is my belief system—if you see it differently, let's grab a coffee and chat.

1. Bio-Motor Qualities

March, skip, shuffle, cross in front, backpedal, ladder drills, zig-zags—I do a tonne of these and love them.

A few cones = infinite movement possibilities.

Simple lateral movement drills work brilliantly in this phase.

2. Core Work

Think: planks, bridges, Pallof press, pillar work, 1-leg deadlifts, push-ups, band work.
Pick what suits the team and challenge them.

3. Hand-Eye Coordination

Tennis ball drills, reaction balls, catch-and-pass work, even using a different ball than the game one helps.
It sharpens reflexes and focus.

4. Mobility

“World’s greatest stretch,” deep squats, toe touches, inchworms, crawling patterns, reaching lunges—basically FMS-style correctives.

A simple 10m stretch line with this stuff is gold. (Credit: Elite Physical Prep / KH Warm up I developed. 

How to Use the Big 4

Every warm-up should contain all of the above—but emphasise one area more depending on the day.

• Monday? Go 80% core, 20% everything else.

• Wednesday? Flip that—maybe 80% hand-eye coordination.

It keeps things fresh and interesting.

Early in your coaching career, it’s fine to use a standard warm-up while you build confidence. Games are great. Variation is great. But above all—session plans are gold. Planning is key to a good session. Doesn’t have to be fancy—a cheap notebook works. I like to back everything up so I can reflect and improve.

If your players moan about warm-ups? Have what Susan Scott calls a “Fierce Conversation.” Get buy-in. Agree on a few points. Let them have input on some—but not all—of the content.

Bonus: Add Speed & Power

Once you've hit the Big 4, add one or two speed or power elements. Keep it short and sharp.

Speed Ideas

• Wickets

• Line runs

• Curved or “gears” runs

• 3- or 4-point starts

• Hoop drills

Power Ideas

• 

  I used this wall alot in OCP with Offaly for med ball work

  

  I love plyos and hurdle work with teams

  Med ball throws (wall or partner)

• Heiden & stick

• Plyos (tuck jumps, hurdles) – know your level!

• Boxing-style drills with pads and gloves

• Bag hits (from rugby—can be fun for GAA if coached well)

Med balls are one of the best tools I’ve used. When I brought them in with the Offaly Senior Footballers, players were nearly always positive about it.

Sample Warm-Up Plan

Start: Jog around the pitch—introduce dynamic stretches on the move. Keep it snappy.

Phase 1: Bio-Motor Patterns

• 4x A March

• 4x B March

• 4x Front High Knees

• 4x Side High Knees

Phase 2: Hand-Eye Coordination

• 4x Tennis ball throws with shuffles

  Make it tougher as you go. Use calls and cues to challenge them.

Phase 3: Mobility

• 4x Spiderman crawls (forward and lateral)

Phase 4: Speed

• 4x Cone sidesteps

• 4x 3- or 4-point starts

Phase 5: Power

• Continuous med ball throws (use soft leather-style balls)

Final Thoughts

These are my beliefs—how I approach warming up teams.
What's missing here is the actual skill work, but you can see where it slots in.

Want to wrap up with a shooting drill? Great. Players will always be up for that.

I’d also recommend picking up a few basic heart rate monitors. Track what your players hit during warm-ups.

• Too low? Not good.

• Too high? Probably not great either.
  Aim for short, sharp, and smart.