SHANE RICE: The key to speed in Gaelic football

IN Gaelic football, speed is a critical factor that can often be the difference between winning and losing. The greatest gains in speed performance come from high-quality training that emphasizes technical precision, high-intensity efforts, and long recovery periods. Essentially, speed training must be focused on quality over quantity. When it comes to sprinting, a player’s speed is a direct measure of quality; thus, everything possible must be done to maximise sprint quality during sessions.

Measuring Maximum Sprint Speed (MSS)

To measure a player’s MSS (Max Sprint Speed), I use a 30-metre build-up into a 10-metre fly, with the highest speed occurring during the 10-meter segment. We can do this through the use of GPS units or speed gates. Here are the benchmarks I use for evaluating speed performance:

Excellent: 9 m/s or higher

Good: 8.5 to 8.9 m/s

Average: 8 to 8.4 m/s

Poor: Less than 7.9 m/s

Maximising Sprint Quality

Maximising sprint quality involves careful planning of training volume, not only for each session but also over blocks of training. If the sprint volume is too high weekly or monthly, the first sprint effort of a new session will be of poor quality due to insufficient recovery, potentially increasing injury risk. Generally, just 1-3 speed runs per weekly session, after a dynamic warm-up, is enough for players to achieve a personal best or at least reach 90 per cent of their maximum effort. The tolerance for training volume varies significantly among players, influenced by their training history and genetic factors.

The Impact of High-Intensity Efforts

One of the most important principles when designing speed training is understanding the impact of high-intensity effort on the athlete’s body. Sprint training applies significant stress to both the central and peripheral nervous systems. This can be underestimated by coaches because the total work (duration or distance) is relatively small compared to other types of training. However, it’s crucial to recognise that speed work is not conditioning.

While most athletes can perform non-sprinting running sessions and recover within 24 hours, a typical sprint session at intensities of 95-100 per cent often requires at least 48-72 hours of rest, and elite sprinters may need up to 10 days. The ability to recover from high-intensity sprint sessions is also determined by the total volume of work, which influences overall stress. For instance, a high-intensity session of 300 metres requires less recovery time than a 750-metre session of similar intensity.

A good rule of thumb is to allow 60 seconds of rest for every 10 metres sprinted. For practical application, I recommend conducting speed work early in the session, interspersed with skill drills. Ideally, no more than two MSS runs should be performed per session, especially in-season.

Acceleration Work and Warm-Up

Acceleration work can be done before the 30-meter build into a 10-metre fly. Different starting positions such as a falling start, kneeling start, or with the aid of resistance bands can be incorporated. Acceleration training can also be enhanced with hill sprints.

Sample Warm-Up Plan

Activity/Description/Duration-Volume

Dynamic Warm-Up/RAMP Method (Raise, Activate, Mobilize, Potentiate) – 3-5 minutes

Resisted Banded/10m Accelerations/Using resistance bands for added intensity – two reps each

Accelerations/10m, 20m, 30m sprints – one rep

Max Sprint Speed/30m build into a 10m fly – one rep

Active Recovery/60 seconds of kicking – one set

Max Sprint Speed/30m build into a 10m fly – one rep

By focusing on high-quality speed training, maintaining proper intensity, and ensuring adequate recovery, coaches can significantly enhance their team’s speed and overall game performance. Remember, speed wins games, but only when it’s managed and trained effectively.

Gaelic Athletic Academy – Shane Rice