Development Squads

These squads and academies are designed to assist high potential players in reaching their potential within the Association. Player selection is on an exclusive basis. These squads are for the 16/17 age groups. Squads will be organised on a divisional/regional or county basis. Players will participate in 8 quality coaching sessions and 4 blitz days.

The Development Squads must be led by a coach within a minimum of an Award 1 coaching qualification. All Counties are expected to have Football squads at Under-16 and Under 17.

Tier 1 Hurling Counties are expected to have squads at Under-16 and Under 17.

Tier 2 Hurling Counties are expected to have 1 squad at U-16/17.

Tier 3 Hurling Counties are expected to have 1 squad at U-16/17.

Tier 4 Hurling Counties are expected to have 1 squad at U-16/17

Set up

Balance on left side and right side.
Shuffling in and out through cones
- down low
- hands out
- head up

Aims

Focus on Balance.

defensive skills : sideward / forward / backward
Soloing in through the cones, changing from right to left foot at each cone.

Equipment

5 Cones
1 ball
Bibs
Whistle

SEE SOME BASIC EXERCISES BELOW THAT PLAYERS SHOULD BE ABLE TO COMPLETE WHILE ASPIRING TO STAY ON THE SQUADS AT COUNTY LEVEL

FITNESS AND CONDITIONING PROGRAM

Warm up

3 mins changing direction & hopping on either leg(forwards and backwards) or 3-5mins on cross trainer in gym
2 x 10m kickbacks..jog 10m in between(can be done on the spot x 20 secs)
2 x 10m knees up.. can be done on the spot x 20 secs
10m walking lunges: forward (static lunges if in gym)
10m walking lunges backwards
Bodyweight squat x 10
Partner one legged squats x 10 each leg
Wall push ups x 15
Football or med ball side pass 2 x 10
2 x 10m hip rotations: adduction and abduction, or on the spot for 20 secs

*Light stretching: chest, hamstrings, groin, quads, calves etc

CONDITIONING SESSION

1a : Bodyweight Squat 3 X 20: Back straight, heels on floor, toes forward
1b: Overhead squat 3 x 12: Broom handle, keep shoulders pushed back
1c: Burpees 3 x 8 explode off ground

45 sec recovery

2a: Horizontal pull up 3 x 12
2b : Press up 3 x 12: hands just a bit wider than shoulder width, chest within 3 inches of floor
2c: Narrow press up 3x 12: hands in diamond shape and level with chest

45 sec recovery

3a: lunges 3 x 12 each leg.
3b: Jump squat 3 x 8: hands on hips,
3c: Power press up 3 x 6: hands should leave ground

45 sec recovery

4a: V-up 3 x 15: shoulders and heels should only lightly touch ground
4b: ab curl 3 x 15: legs at 90 degrees..try to touch toes. Keep head off ground
4c: Bicep curl & shoulder press combo 3 x 12: can be done in seated position. Avoid swinging upper body.
4d: Forward raise and side raise: Perform 1 rep of forward raise followed by 1 rep of side raise and repeat 12 times

*It ‘s important that the lads undergo at least 6 weeks of bodyweight conditioning exercises in order to strengthen the muscles, tendons and ligaments, before starting resistance based exercises in the gym.

*Any player struggling with the bodyweight exercises will not be able to start resistance training with weights.

*Squats: If bodyweight feels too light, then a 20kg bar may be used

Shuttle session

*Mark out 20metres with cones

*1 shuttle = 20metres out + 20metres back (40metres total)

Run 1 shuttle fast and then walk to the opposite 20m to recover.
Once you reach the other cone, turn around and sprint another shuttle (out and back, walk 20m and so on).
Complete 30 shuttles, and record the time it takes.
- Ø Players should try to complete the bodyweight session twice a week, and the shuttle session once a week.
- Ø If a player has no matches or club\school training, then he may add in another interval type session. I can forward on examples of these workouts

Training tips

For players trying avoid overtraining/burnout, the following should be adhered to:

Ø At this stage of the season at least 2 days a week should be rest, which means no matches, training or weights/bodyweight exercises. Flexibility may be done on these days.
Ø If a player has a match on a Saturday then the last hard training session should be Wednesday!
Ø Max number of matches in a week should be 2 and there should be at least 2 days recovery in between.
Ø Players shouldn’t perform the shuttle session or any speed session on tired legs

*The lads will be sore initially from the conditioning session, but the stronger they get the quicker they will recover from each session.

NAME:

Please input total time for weekly Shuttle drill below. The aim is to achieve 30 shuttles, but if the quality drops off at 20 then leave it at that until you’re fit enough to move up to 30. Quality over Quantity.

Week 1	Time:
Week 2	Time:
Week 3	Time:
Week 4	Time:
Week 5	Time:
Week 6	Time:

Ideal Training week

2-4 days between Bodyweight Conditioning circuits
7 days min between shuttle session (shouldn’t be performed on tired legs)
If performing the interval drills, make sure there’s a day recovery at least between this session and the shuttle session(ideally perform the Bodyweight session in between the interval\shuttle days)

The following is an extra interval session for players who have no training or matches..

10min warm up
Include multi-direction jogs backwards and forwards
Lunges and bodyweight squat
10m jog 10m strides x 4
85-90% effort 10metre stride.. finish facing forwards\ sideways
Knees up and kickbacks etc

Light stretching & mobility 8-10 sec- hamstring, quad, groin, calves, hip rotations, arm circles etc

Drill 1

*Mark out 30metres

Stride 1^st 15metres (85%)
Sprint last 15metres (100%)
Jog 30metres

*Repeat 8 times

Drill 2

*Mark out 10metres .

Start in press-up position
Sprint out to the 10m cone, turn around quickly and sprint back
jog 20metres to recover ..Stop dead at the finish
Change finishing position each time i.e. facing forwards, facing to the side
Wait till the vary last moment to stop

*Repeat 8 times

Drill 3

High knees for 15 metres,
Sprint for 15 metres
Slow forward movement during high knees, keep arms pumping, back upright, light on feet with minimal contact time with ground-technique is vital

*Repeat 8 times

Drill 4

Place one cone down, 3 other cones in front (cones will be 1,2,3), each of which will be 6 metres away from starting cone and 5m between each other.

Player will begin at starting cone and sprint out to cone 1 and back fast, then out to cone 2 and back, out to cone 3 and back then back out to cone 3 again and back , cone 2 and back and cone 1 and back fast as possible, while facing forwards always(cones must be touched)..this will be 1 rep(1,2,3,3,2,1)=1 rep

Player will complete 2 reps before taking a 60 sec recovery e.g 1,2,3,3,2,1,1,2,3,3,2,1,

2 reps = 1 set

Player should complete 5 sets (2 reps)

90 secs recovery between drills 1,2,3,4

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