speed

mungo77

whats the best way to achieve noticeable increases in my speed? i am very fit and can run at a decent pace for as long as ya like but i want to increase my speed for gaa reasons!!

Amz

Try some overspeed/underspeed training techniques, plyometrics training and perhaps some weight training for strength and power.

As a GAA player though it's important that you train for agility which is not directly related to speed. If you train too much for speed your agility may not improve, be sure to work on both.

Squirrel

A good way to improve speed is to get on a track 1 evening a night and do a couple of 100s and 200s. This not only aids speed for GAA players and sprinters, it has the added advantage of aiding distance runners as their top speed increases and any run set at a percentage will be quicker

Amz

I'm not sure if 200s and 100s are really beneficial for a GAA player. He'd need to concentrate on more sports specific distances i.e. 20m - 60m.

It's very rare that a GAA player will have to run more than that.

Squirrel

That is very true, although they could also assist in sprinting stamina which can be vital

Amz

Those distances aren't sports specific though, if anything he should work on those shorter distances I mentioned and also work on his cardiovascular endurance to enable him to recover quicker after sprints during the game. His sprint endurance for GAA purposes won't be aided enough by training at those distances for it to be worth it.

Pherekydes

Agree with AMZ. It has to be sports' specific. To that end try 60m repeats with as short a recovery as you can manage. You should really time the recovery, and be strict with yourself. Start with a walkback recovery and in subsequent sessions reduce it gradually.

Also, concentrate on leg speed. Try to get those pins turning over as quickly as possible.

Zigzag runs to train your change of direction speed should also be considered. And you should also do sprint drills, such as plyometrics as advised by AMZ, and high knees, etc.

If this seems a lot, remember that GAA players train in groups! Makes it slightly easier, but if you train with a group, be competitive. Try to win some of those sprints (or catch up, as the case may be). Remember that last minute sprint for a loose ball could decide a match.

Best of luck!

pwd

speed weights sessions might be beneficial: Lifting weights with your legs very quickly. Very important not to jar your knees while doing that of course.

Amz

The danger with that is that you may lose control of the weight, or hyperextend your knees etc. causing injury.

Common Sense

I agree with the above stuff about short hard sprints, plyometrics etc. SAQs would embrace most of these. So maybe you should try and get into some group that does SAQs or, better still, try and get somebody in your club interested in introducing it as part of your general training sessions. (

Amz

If you could get one circuit training session in a week that might help. Include your plyometric, LME and strength and power training etc. in this.

You'd have to ensure that it's conducted and supervised correctly though as the loads placed on the muscles and joints during these sessions can cause an increased risk of injury if the exercise technique is wrong.