SHANE RICE: Off-season speed training

SPEED is a crucial element in Gaelic football, and how you train for it in the off-season can make all the difference when the season kicks off.

Off-season speed training isn’t just about running fast; it’s about preparing players to meet the demands of the game, reducing injury risk, and improving overall fitness.

Here’s how to approach speed training in the off-season to ensure Gaelic footballers hit their peak when it matters most.

Understanding Sprinting in Gaelic Football

Sprinting in Gaelic football isn’t just about full-speed efforts; it involves different intensities of running throughout a game. Using GPS data, we can measure how fast players move and the distances they cover. However, defining what counts as a ‘sprint’ can be tricky. For example, a common benchmark is 6.4 m/s (14.3 mph), but many players exceed this speed even in sub-maximal efforts like tempo runs. I like to change that benchmark to anything over 7 m/s.

In reality, players hit different speed zones during games, ranging from low-intensity jogging to high-speed sprints. The goal of off-season training should be to prepare players for all speed demands they will face during a match, not just top-end sprinting.

Structuring Off-Season Speed Training

To get the most out of speed work, Gaelic footballers should train at different intensity levels. Instead of focusing only on maximum sprints, a well-rounded program will include:

Short maximal sprints (90-100 per cent effort) to develop top-end speed and explosive power.

Sub-maximal running (60-80 per cent effort) to build endurance and maintain speed over longer distances.

Tempo running to improve fitness while maintaining good technique.

A key principle of speed training is balancing high-intensity work with adequate rest.

Sprinting is highly demanding on the body, and recovery time is essential to avoid injuries, especially hamstring strains. As a general rule, players should have 48-72 hours of rest between high-speed sessions.

Injury Prevention and Recovery

One of the biggest mistakes coaches make is avoiding high-speed sprinting in training out of fear of injury.

However, research has shown that players who consistently sprint at or above 95 per cent of their top speed are at a lower risk of injury compared to those who rarely reach these speeds.

Off-season sprinting acts as a ‘vaccine’ against hamstring injuries, preparing muscles for the demands of in-season play.

Exercises like Nordic hamstring curls and strength work can help prevent injuries, but nothing simulates sprinting better than actual sprinting itself. By gradually exposing players to high-speed work, the body adapts, reducing the risk of sudden injuries during games.

Conclusion

Effective speed training for Gaelic football in the off-season involves more than just sprinting at full tilt. By incorporating a mix of sprint intensities, managing recovery, and progressively increasing workloads, players can improve their speed, endurance, and resilience to injury.

Coaches should focus on preparing players for the real demands of the game, ensuring they return to the pitch faster and stronger when the season begins.

Gaelic Athletic Academy, Shane Rice