SHANE RICE: S&C for young GAA players

STRENGTH and conditioning (S&C) in youth Gaelic football is about much more than physical training; it’s about laying the foundations for athletic development that will benefit young players throughout their careers. Effective programs combine quality coaching, athlete commitment, and smart use of data to tailor training to individual needs. Here’s a simplified guide to how this works. I am currently working with younger athletes within GAA teams alongside the learnings of a Youth Development program in Setanta College.

The basics: More than just play

Training young footballers isn’t just about running drills or setting up obstacle courses. While these have their place, youth athletes go through unique physical changes during adolescence, so their training must be carefully structured. Key factors such as growth, strength, and motor skills should guide the focus of any program. Athleticism: the ability to perform various movements with precision and confidence, requires building strength, speed, balance, and endurance. Youth Gaelic footballers often need to improve two main areas: form (basic movement skills like squatting or lunging) and function (muscle strength and power).

Tailoring to age and development

Not all young athletes develop at the same rate, so their training must match their physical maturity:

Pre-pubertal players: Focus on bodyweight exercises and coordination. Activities like games, obstacle courses, and simple strength movements help build foundational skills.

Mid-growth spurt players: This stage may temporarily disrupt coordination, so training should emphasize balance and control to address movement challenges.

Post-pubertal players: Hormonal changes allow for greater gains in muscle size and strength, meaning heavier, structured resistance training can be safely introduced.

Testing and monitoring

Testing young athletes helps coaches identify strengths and weaknesses.

Simple assessments, like tracking how far they can jump or their sprint speeds, offer insights into what each player needs to work on. Monitoring progress ensures training is effective and adjusts as players grow and improve. One method I use is the CMJ through Output, an easy way to determine a young player’s power output.

For example, if a player struggles with basic squats, their program will focus on movement quality before adding weights. On the other hand, a strong player with poor explosive power might shift towards jumps and speed drills.

Avoiding early burnout

Specializing too early in Gaelic football can limit development and increase injury risk. Programs should include diverse activities to build a broad range of skills.

Encouraging recreational play and mixing in non-football movements (like running games or bodyweight challenges) helps prevent overuse injuries and keeps young athletes engaged.

The big picture

Youth strength and conditioning in Gaelic football isn’t about creating mini-professionals overnight; it’s about developing well-rounded athletes who are strong, confident, and ready to take on the game. By focusing on smart, age-appropriate training and recognizing individual needs, coaches can set young players on a path to long-term success both on and off the pitch.