Warm Up / Injury Prevention Programme

The GAA 15, a standardised warm-up programme aimed at reducing the number of injuries sustained by GAA players.  The selected injury prevention intervention is based on programmes incorporated internationally by FIFA (the 11+) (FMARC) and by the Santa Monica Orthopaedic and Sports Medicine Research Foundation (PEP) in soccer, the findings from the National Injury database since 2007 and a pilot of the programme in UCD.

Sample video of the exercises: 

[youtube=http://www.youtube.com/watch?v=pDWTsqk0V0w]

GAA 15 Warm Up complete videos

GAA 15 Instructions Printable version

Part A: Running. Max 5 mins.

Slow run forwards 5m and return x 2

Jog straight to the 20m line. Make sure you keep your upper

body straight. Your hip, knee and foot are aligned. Do not let

your knee buckle inwards. Jog back to start line.

 

Hip out x 2

Jog five steps, stop and lift your knee forwards. Rotate your

knee to the side and put your foot down. Leg you are standing

on stays straight, heel on the ground. Do not allow knee of

stance leg buckle inwards. After five more steps, repeat

exercise on the other leg. Repeat until you reach the 20 m

line. Jog back.

 

Hip in x 2

Jog five steps, stop and lift your knee to the side. Rotate your

knee forwards and put your foot down. Make sure that the leg

you are standing on stays straight. After five more

steps, repeat exercise on the other leg. Repeat until you reach

the 20m line. Jog back.

 

Heel Flicks x 2

Jog towards the 20m line. Taking short strides flick your heels

towards your glutes. Your upper thigh should remain

perpendicular to the ground. Jog back to the end line.

Complete twice.

 

Touch toes x 2

Jog 5 steps, place one leg out in front, toes pointing up, heel

into ground, straight knee. Keeping your back straight, bend

the knee at the back and roll your hand/hurl down the front of

the shin. Hold for 3 seconds. Jog another 5 steps and repeat

on opposite leg. Continue until you reach 20m line, jog back.

Complete twice.

 

50% forward, slow back x 2

Run quickly (50%) to the 20m line then jog back. Keep your

upper body straight. Hips, knees and ankles should be

aligned. Complete twice.

 

80% forward, slow back x 2

Run at 80% your max pace. Upper body lean as work up

pace, body upright when get to line. Hips, knees and ankles

aligned. Complete twice.

Part B: Strengthening. Max 4 mins.

Single Leg Bridge x 8 + 8 reps

Lying on your back with your knees bent, and feet flat on

ground, rest your hands down by your side and relax your

shoulders back and down. Bring one knee towards your chest

and keep it there throughout all reps. Push the heel that is on

the ground into the ground. squeeze your glute muscles and

lift your hips off the ground. Hold for one second and lower

back down to an inch off the ground, and repeat for 8 reps.

Then swap feet.

 

Forward lunge with gluteal activation x 6 REPS

Starting position: Stand with feet hip-wide apart, hands on

your hips. Exercise: Lunge forward slowly at an even pace.

Bend hips and knees slowly until your leading knee is flexed to

90 degrees. The bent knee should not extend beyond the

toes. Squeeze glutes on the trail leg. Raise your hands

straight up in the air, keeping your abdomen muscles tight.

Hold for count of two seconds and then walk forward with trail

leg and repeat.

Important: Do not let your knee buckle inwards. Keep upper

body straight and pelvis horizontal.

 

Reverse Lunge x 6 reps

Starting position: Stand with feet hip-wide apart, hands on

your hips.

Exercise: Step right leg backward, bringing your right knee

towards the ground into lunge position. Push off front foot and

return to standing. Repeat on left leg.

 

Squats (pelvic mobility)

LEVEL ONE: Double leg Squat x 8 reps, 2 sets.

Starting position: Stand with feet hip-width apart, hands on

the opposite shoulders.

Exercise: Slowly bend hips, knees and ankles until your

knees are flexed to 90 degrees, as if you are going to sit on a

chair behind. Keep your chest up, head up, back straight

and elbows pointing forwards. Return to standing. Slowly

lower down again, and straighten up slightly more quickly.

Repeat for 30 sec. 2 sets.

Important: Do not let your knee buckle inwards, keep in line

with toes.

 

LEVEL TWO: Single Leg Squat x 8 reps on each leg, 2 sets.

Starting position: Stand on one leg. Bring opposite knee up

towards your torso, cross your hands across your chest,

elbows pointing away from body.

Exercise: Slowly bend your knee, if possible until it is flexed to

90 degrees, and straighten up again. Bend slowly then

straighten slightly more quickly. Repeat on the other leg. 6

squats on each leg.

Important: Do not let your knee buckle inwards. Keep

upper body facing forward and pelvis horizontal.

 

Core Drill (30 sec) x 2 sets

FRONT PLANK:

Starting position: Lie on your front, support upper body with

forearms. Elbows directly under shoulders.

Exercise: Lift upper body, pelvis and legs up until your body is

in a straight line from head to foot. Pull in stomach and gluteal

muscles and hold the position, carrying out movements as

directed.

 

SIDE PLANK:

Starting position: Lie on your side with both legs straight,

support yourself on forearm and your foot. Elbow of supporting

arm directly under shoulder.

Exercise: Raise pelvis and legs until your body forms a

straight line from the uppermost shoulder to the uppermost

foot.

 

LEVEL ONE: Start in front plank position, turn onto side into

side plank position without dropping hips to the floor, return to

front plank, turn onto side plank, and return to front plank. X 6

second hold in each position.

 

LEVEL TWO: As in level one except in front plank lift right leg

in air x 5 sec, repeat on left, lift right arm up x 5 sec, repeat on

left. In side plank position lift top leg up x 5seconds.

 

LEVEL THREE: In front plank position lift right arm and left leg

together for 3 seconds and repeat with opposite leg and arm.

In side plank lift make small circles with your top leg x 5

seconds.

Part C: Sport Specific Balance Max 1 min.

Single Leg Lunge

Stand on one leg, extend free leg backwards and extend arms

forward touch hands with partner. Keep spine straight and

tighten stomach. Keep knee, foot and ankle in straight line, do

not let knee buckle. Trail leg must be straight, toes pointing

towards the ground pulled towards shin. Return to standing on

one leg bringing trail leg forward and bend knee towards

chest. Repeat on same leg.

 

LEVEL ONE: Single Leg Lunge X 6 reps each leg

LEVEL TWO: Single leg lunge : perturbation in standing x 6

reps each leg

Partners stand side by side. When return to standing each

time one partner tries to push the other off balance in different

directions.

 

LEVEL THREE: Single leg lunge: with a heel lift x 6 reps

When return to single leg stance stand up on your toes, then

slowly lower down again before repeating the sequence.

Part D: Jumps. Max 1 mins.

Jumps

LEVEL ONE: Counter movement jump Double leg x 8 reps, 2

sets

Starting position: Stand with your feet hip-width apart, hands

on your hips. Exercise: Slowly bend hips, knees and ankles

until your knees are flexed to 90 degrees. Lean upper body

forwards. Then jump as high as you can, and straighten whole

body. SOFT LANDING:Land softly on the balls of your feet,

with your knees bent.

 

Important: Jump off both feet. Land gently on the balls of both

feet with your knees bent.

 

LEVEL TWO: Box jumps x 8 reps, 2sets.

Starting position: Stand with feet hip-width apart, imagine a

cross you are standing in the middle of.

Exercise: Jump with both legs forwards and backwards, from

side to side, and diagonally across the cross. Keep upper

body slightly leaned forwards. Jump as quickly and explosively

as possible, with SOFT LANDING.

 

Important: Land softly on the balls of both feet. Bend hips,

knees and ankles on landing. Do not let your knee buckle

inwards.

 

LEVEL THREE: Lateral Jumps to single leg land, side to side

x 8 reps, 2 sets

Starting position: Stand on one leg. Bend hips, knee and

ankle slightly and lean upper body forwards.

Exercise: Jump from your supporting leg approximately 1m to

the side onto the other leg. SOFT LANDING: Land gently on

the ball of your foot and bend your hips, knee and ankle. Hold

this position for about a second and then jump on the other

leg.

Important: Do not let your knee buckle inwards. Keep upper

body stable and facing forward and pelvis horizontal.

Part E: Hamstrings. Max 1 mins.

Hamstrings

Starting position: Kneel with knees hip-width apart; partner

pins your ankles firmly to the ground with both hands.

Exercise: Slowly lean forward, while keeping your body

straight from the head to the knees. When you can no longer

hold the position, gently take your weight on your hands,

falling into a press-up position.

Important: Do exercise slowly at first, but once you feel more

comfortable, speed it up.

 

LEVEL ONE: Nordic lower x 3-5 reps

LEVEL TWO: Nordic Lower x 7-10 reps

LEVELTHREE: Nordic Lower x 12-15 reps

Part F: Sport Specific. Max 3 mins.

80% max Speed run x 20 m, slow jog back. X 2

Run approx 20m across the pitch at 75-80% of maximum pace

and then jog back. Keep your upper body straight. Your hip,

knee and foot are aligned. Do not let your knees buckle

inwards. Jog easily back

 

Plyometrics: Bounding slow jog back. X 2 = technique +,not a sprint

Take a few warm-up steps then 6-8 high bounding steps

with a high knee lift and then jog back.

Technique: Lift the knee of the leading leg as high as possible

and swing the opposite arm across the body. Keep your upper

body straight. Land on the ball of the foot with the knee bent

and spring. Do not let your knee buckle inwards.

 

Plant and push drill while jogging / knee angle specific

Jog 4-5 steps straight ahead. Then coach will indicate that

player must turn left and the person must plant on the right leg

and cut to change direction to the left and accelerate. Sprint 5-

7 steps (80-90% of maximum pace) before you decelerate.

Coach will indicate right and person must plant on the left foot

and cut to change direction to the right.

When changing direction, bend knee and hip, lean body

forwards. Do not let your knee buckle inwards. Repeat the

exercise x 30 seconds.