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Off the mark

  • 13-11-2007 9:42pm
    #1
    ustari
    Registered Users, Registered Users 2 Posts: 504 ✭✭✭


    due to recent injuries ive lost some of my speed off the mark in gaa matches, what do you recommend to get it back? shuttle runs, explosive power or footwork drills?
    thanks in advance


Comments

  • #2
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    Strength work in the gym, pure speed work (3-6 secs effort with full recoveries) and plyometrics will improve your reactions off the mark.


  • #3
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Have you repaired the injury? That'd be an important part of it.

    To increase power you need strength. As such squats and deadlifts should be part of your conditioning for the strength aspect. Add in presses and you're building a solid foundation.

    For power then, the power clean is a great exercise for converting strength into power. (Although Hanley will disagree with me on this :D)

    Then add in some sport specific drills (running then jumping, running then tackling, running with the ball) and you're well on your way.

    Colm


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Colm_OReilly wrote: »

    To increase power you need strength. As such squats and deadlifts should be part of your conditioning for the strength aspect. Add in presses and you're building a solid foundation.

    For power then, the power clean is a great exercise for converting strength into power. (Although Hanley will disagree with me on this :D)

    Colm

    Not at all!!

    The power clean is great for converting strength into power. But if you don't HAVE strength, then where's the power coming from? Which is kinda what you said!!


  • #5
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Can't believe you took the bait dude!


  • #6
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,886 ✭✭✭WHIP IT!


    What's a 'press'?

    Thanks... good thread OP, as a fellow GAA player, something I'm always interested in...


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  • #7
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Shoulder Presses, Bench Presses and variations (Push Press, Push Jerks)

    http://www.crossfit.com/cf-info/excercise.html#Power

    Here's instructional clips on the power lifts.


  • #8
    ustari
    Registered Users, Registered Users 2 Posts: 504 ✭✭✭ustari


    Thanks very much for your help. Another thing I've wondered is whether or not you approve of ladder drills? Some managers swear by them while others say they are too unnatural and useless to GAA.


  • #9
    rebel girl 15
    Moderators, Education Moderators, Regional South Moderators Posts: 15,247 Mod ✭✭✭✭rebel girl 15


    Ladder drills can be helpful if done right, its all about doing it fast, while keeping the body tall and head facing forwards. One of the worst things I can see in speed drills is the players looking down, they need to be looking up all the time.

    Do a bit of looking on the internet for plyometrics - should sort you out with drills


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