It is hugely important for players to build a strong base at the start of the year. This post shows athletes how to get fit for the GAA season ahead. This allows athletes to build up areas where they are not as strong. Such as a player with weak hamstrings can use the preseason to build muscle around them in order to prevent injuries from occurring.
The first month or two of pre-season is gym-based, building the strong base needed to keep going all year. A strong base therefore stops players from pulling up early with tight hamstrings or groins in pre-season.
The first gym sessions of the year should be form-based. When someone’s form is not right it will lead directly to a pulled muscle or some sort of injury. The first couple of weeks will be focused on form and not on weight. As the weeks go on and the form is correct, then you can start to add weight to the exercises.
Explosiveness and Power
GAA gym sessions are all based around power and explosiveness now. The game is evolving and is about sharp bursts of speed. There are a number of exercises that can be performed to increase explosiveness and power. Box jumps are a very good way to increase power because they require a large amount of force from a static position.
Another exercise that is brilliant for building power is the split squat. It is also great for preventing injuries. This exercise should be in every GAA gym programme as it helps with deceleration too. It should again be performed without weight until the form is perfected. Then weight should be added each week to get the maximum benefit of the exercise.
Although many people dislike them greatly, burpees are another exercise great for increasing explosiveness. They are disliked because of their difficulty. The more you do them though, the easier they will become.
Burpees are a full body workout that will work your arms, chest, glutes, hamstrings and abs.
They are performed by getting into a squat position with your hands on the floor in front of you. You then throw your feet back into a press up position and lower your body to the floor. Return your feet back to the squat position as fast as possible, then immediately jump up into the air. You won’t be long working up a sweat after performing a few of these.