Shane Rice: Five tips to improve acceleration in off-season

IN the sport of GAA, speed can be the deciding factor, giving players a competitive edge.

Contrary to the belief that “you can’t teach speed,” sprint performance can be improved with focused training. Here are simple tips and tricks that i use all year round, including extra time in the off/pre-season to help players increase their Max Sprint Speed and Acceleration

Get Lean

As harsh as may seem, you need to be lean to move fast.

One of the first things that I do when speaking to a player on speed, is ask them to look at their body composition.

Do they carry extra weight when trying to move fast? Body fat percentages can differ from player to player but the fast players all have something in common, they are lean. In my experience, players will aim for 10-12 per cent, some less than 10 per cent but the measurements of body fat percentages can be hit and miss.

Don’t get too worried on the method of measuring but more so the progress you can make over the weeks to allow that number to drop while using the same method of measuring.

Sprint More Often

High-intensity, 100 per cent effort sprints develop technique and strength.

Practicing sprinting consistently helps athletes ‘grease the groove’ and improve neuromuscular coordination. Repeat, repeat and repeat more. Speed can be lost if not consistently hitting top speed weekly.

In the training session on grass, I will have the players hit a top speed at least once a week. Not only is it crucial for speed but research shows us the benefit of injury prevention.

Focus on Acceleration: Acceleration, or the transition from rest to top speed, is critical in team sports, where distances are short.

Proper body angles (45 degrees), forward shin position, and longer strides are key to maximizing acceleration.

Use resistance bands and med balls within acceleration focused sessions.

I have tried using hills, but the more I learn, the more I realize that by showing the players the correct start point of a sprint is more powerful than hills. Med balls can be used as primers/warm-ups for the session ahead.

Build Posterior Chain Strength

The posterior chain, including glutes and hamstrings, powers running speed.

Get strong. Relative strength plays a part in speed. Strong, healthy glutes and hamstrings through strength and conditioning in the weights room will drive power in the athlete.

Strong ankles are vital for sprinting, enabling efficient ground force transfer. Skipping rope, high-rep calf raises, and plyometric drills can build ankle stiffness and enhance sprinting posture.

Allow Adequate Rest: Sprinting at maximum effort stresses the nervous system. Recovery between sprints is essential, something players struggle with.

Not only players but coaches can sometimes think that players need to be worked to a point they are tired to feel the session has been worthwhile. With speed, this isn’t the case.

For every 10 metres sprinted, it takes 30-60 seconds to recover. I will have the players performing a skill, like the kick pass in between each top max effort performed.

If you can focus on the players’ body composition, sprinting regularly, strength in the gym, adequate recovery and separate top end speed sessions with accelerations then you will see the team’s average top speed increase. Touching on speed early in the season will give the team great rewards as the season progresses.

Gaelic Athletic Academy

Shane Rice