Gym exercises for hurling

baz15 · 07-01-2009 05:29PM #1

Hi,
Im a minor hurling goalie in my local club and I have access to a gym.
I was wondering is there any exercises that would help me in playing hurling and mainly help in improving the lenght of my puck out.
Also does anyone have a gym workout that is good for improving the muscles mostly used in hurling.
Thanks

baz15 · 08-01-2009 11:29PM

Anyone have any ideas?

aye · 08-01-2009 11:45PM

To train for this movement, http://www.pbase.com/pcronin/image/66417767, the cable rotation should help.
http://www.youtube.com/watch?v=WC1lfgwIp0s

Colm_OReilly · 09-01-2009 09:28AM

Getting stronger and more powerful are going to beneficial regardless of your sport, so:

Squats
Deadlifts
Press
Cleans

will give you the most bang for your buck.

Replicating the movement of a puck out exactly in the gym will interfere with your motor recruitment patterns and I'd advise against it. There is such a thing as over specificity in training and that would be it.

rubadub · 09-01-2009 10:53AM

Chinups & pullups will strengthen your back, and arms and improve your grip strength, which I presume is important holding a hurl.

RoosterIllusion · 09-01-2009 12:23PM

A double cable machine would help.

One and two handed wood chops (should be a diagram on the machine itself) and push pulls would increase your upper body strength without focusing on any specific part. Obviously if you want to do more then get a a program from a qualified instructor in said gym and get going on that.

Colm_OReilly wrote: »

Getting stronger and more powerful are going to beneficial regardless of your sport, so:

Squats
Deadlifts
Press
Cleans

will give you the most bang for your buck.

I concur with this. those four exercises will give you overall gains and you (should) see a strength gain after a few weeks. you have to do them properly though. You can **** up a lot of exercises but if it's one of these you could castrate and decapitate yourself in the same motion.

ExRx is the job for these exercises.

AlphaMale 3OO · 09-01-2009 01:40PM

Try taping a 1.25kg or 2.5kg plate to the back of your boss and go out and puck some balls around. (I'm serious)

Truffle · 09-01-2009 02:04PM

Core is a major muscle involved in hurling and with the other exercises that have been advised..
Because there is more than one body part being used while pucking i think you need to focus on a programme that trys to mirrors this..
I have picked on a few things that this guy in the link below does and have found great benifits.. It is gauranteed to turn heads in the gym but you will get results..

http://www.synergyfitnessinc.com/videos.html

Roper · 09-01-2009 02:37PM

AlphaMale 3OO wrote: »

Try taping a 1.25kg or 2.5kg plate to the back of your boss and go out and puck some balls around. (I'm serious)

Don't do that. When Colm talks about motor recruitment interference, that's the epitomy of it.

Your core lifts should be your bench, squat, dead etc. but some rotational torso work would also be of great help to you.

baz15 · 09-01-2009 05:20PM

Thanks for all the tips guys I will try out some of those ideas.

thirdmantackle · 09-01-2009 06:51PM

good wrist strength is needed for hurling along with the major muscles of course

most power in hurling comes from the leg muscles - so squats, deadlifts are vital

chest and back also need work

do some isolation exercises on the forearms: holding the arm out straight with the hurley perpendicular. rotate the hurley clockwise and anticlockwise. see how long you can do that...

do it for both arms

dotsflan · 09-01-2009 07:13PM

i play in goals and wanted to improve my puck out, i found the best way is to bring a bag of hurling balls to field and hit them as far as you can until your arms get tired, im now able to hit the full forward line if i have a slight breeze at my back!! i would also advise you to use a heavier hurl than your normal goalie hurl!;)

AlphaMale 3OO · 09-01-2009 10:51PM

dotsflan wrote: »

i play in goals and wanted to improve my puck out, i found the best way is to bring a bag of hurling balls to field and hit them as far as you can until your arms get tired, im now able to hit the full forward line if i have a slight breeze at my back!! i would also advise you to use a heavier hurl than your normal goalie hurl!;)

Exactly

Roper · 10-01-2009 10:39AM

dotsflan wrote: »

i play in goals and wanted to improve my puck out, i found the best way is to bring a bag of hurling balls to field and hit them as far as you can until your arms get tired, im now able to hit the full forward line if i have a slight breeze at my back!! i would also advise you to use a heavier hurl than your normal goalie hurl!;)

Aye that would be good of course, but you have to remember that the benefit there would be better, more refined technique. That's a good thing of course but the strength gains would be minimal.

An Citeog · 10-01-2009 06:21PM

Roper wrote: »

Don't do that. When Colm talks about motor recruitment interference, that's the epitomy of it.

Your core lifts should be your bench, squat, dead etc. but some rotational torso work would also be of great help to you.

Are there any specific excercises that you'd recommend for rotational torso work?

Roper · 10-01-2009 09:34PM

An Citeog wrote: »

Are there any specific excercises that you'd recommend for rotational torso work?

Off the top of my head, med ball lunge and twist, russian twists, woodchoppers- either cable or barbell, med ball slams can help too.

AlphaMale 3OO · 10-01-2009 10:00PM

Roper wrote: »

Aye that would be good of course, but you have to remember that the benefit there would be better, more refined technique. That's a good thing of course but the strength gains would be minimal.

Eh, thats basically what I said.

Pride Fighter · 10-01-2009 10:18PM

Kettle bell swings would be good, do them in conjunction with weights.

Roper · 10-01-2009 10:34PM

Eh, thats basically what I said.

AlphaMale 3OO wrote: »

Try taping a 1.25kg or 2.5kg plate to the back of your boss and go out and puck some balls around. (I'm serious)

ehhhh. Yeah, right.

AlphaMale 3OO · 11-01-2009 09:02AM

Roper wrote: »

ehhhh. Yeah, right.

Heavier hurl. <snip>. here come the ban......

EDIT: Better scratch that

Roper · 11-01-2009 01:14PM

AlphaMale 3OO wrote: »

Heavier hurl. <snip>. here come the ban......

EDIT: Better scratch that

Yeah well done.

You didn't say heavier hurl, you said tape weights to the back of the hurl. I think the other lad who recommended a heavier hurl was referring to changing up to a new, heavier hurl for training and playing. Bigger hurl can mean more distance.

You were recommending weighting the hurl and then removing the weights afterwards (surely you weren't advocating keeping them for the game?) This means that a player will be dealing with one type of hurl for distance striking during training, and another for actual playing. There's an obvious diconnect between training and game time there that I shouldn't have to point out. But there's a greater harm. I see it all the time in my main sport where people carry weights in their hand and shadow box with them. There probably is some strength crossover to the game, but it can and will interfere with skill. Skill and Strength are totally seperate and should ALWAYS be kept that way. The term "sports specific" refers to a specific type of strength or fitness required to perform an action common in a sport, it does not refer to exactly replicating that action in the gym with resistance.

I train a guy who is looking to get fitter for golf, but I don't weld a kettlebell to his putter.

Killme00 · 11-01-2009 03:39PM

A Heavier hurl wont help. For puckouts, leave the keepers stick where it belongs (in the net) and use a standard stick. The suggested excercises will help to increase you power and inevitably the distance too.

I would also suggest that you spend alot more time working on your technique. Pay particular attention to your release and also to the point where you are striking the ball. In perfect conditions a strike at knee level is optimal, however you should also be able to adapt to wind conditions. I always found that an underhand release followed by a cross body strike to be my most powerfull and accurate puckout. You should also pay attention to your approach, momentum can be lost as well as gained from your footwork.

Oh and bear in mind, accuracy will serve you better than power when it comes to puckouts.

Jkhurler11 · 11-06-2015 04:57PM

Does anyone know some good exercises for a hurling forward/ midfielder? I don't want to be too big I want to stay my lean and agile bit with a bit of muscle without going overboard

tastyt · 13-06-2015 02:06AM

Jkhurler11 wrote: »

Does anyone know some good exercises for a hurling forward/ midfielder? I don't want to be too big I want to stay my lean and agile bit with a bit of muscle without going overboard

Hurling is all about quickness and skill as you know yourself. I'd always recommend squatting to hurlers ( well to all sportsmen really ) . Train for strength and get somebody to show you exactly what that means with regard to amount of reps and weight. Try to incorporate single leg lifts with dumbbells and some explosive box jumps as you progress. Make sure you work on your mobility while doing these exercises and you will improve your speed and power across the grass. I'm sure you work on quick feet with ladders and stuff with the club.

For upper body it really depends on what size you are and again your goals. Push ups and pull ups are always a good start . In the off season if you wanna get serious about getting stronger and maybe gaining muscle start a program like 5*5, starting strength and get your diet sorted.

Don't forget about the handball alley and the Hurley and sliotar though!!!!!!!

nice_guy80 · 13-06-2015 05:37PM

Single leg training is great for hurling

Split squats, single leg deadlifts, side lunges.
Overhead pressing, pull ups, rotational stuff like Russian twists, farmers walks to improve grip and forearm strength

Gym exercises for hurling

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