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DULWICH HARPS
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2009 GAELIC SEASON
TRAINING SESSION
1
Focus:- 1) Set standards of training. 2) Building CVE and Muscular endurance
1)Set standards of training
All players:-
1. Must arrive with a positive mental attitude to working hard
2. Must arrive early @ 8 O'Clock - warm up and ready to start @ 8.30
3. Must work with Niall and his approach to training
4. Must Warm up and Cool down at every session / Bring fluids
5. Must approach all players with respect
6. Any injuries or niggles must be confirmed with Niall B4 training
7. Enjoy
2) Building CVE and Muscular endurance
1) Warm Up
2) CVE - Progressive Relay
- 3 mins 25x25 Criss Cross / Rest / 4 mins 25x25 Criss Cross / Rest/
5 mins 25x25 Criss Cross / Rest
3) Doggies 40% / 50%/ 60%
4) 3 Station Circuit training
Game play
Cool Down
TRAINING SESSION
2
Focus:- 1) Building CVE and Muscular endurance. Introducing Speed
1) Warm Up
2) CVE - Progressive Relay
3 specific activities Circuit x 2
A) CVE Progressive Relays 30% / 50%
B) ME / SPEED Ladder & Hurdles Drill Front to Back x 2
C) CVE Increase Decrease x 4
Game Play
Cool Down
TRAINING SESSION
3
Focus:- 1) Building on Speed 2) CVE timed run
1) SPEED WORK - 3 station circuit
- 3 specific speed activities x 2
A) Ladder work - developing fast feet and agility 2 @ 50% and 4 x 80%+ (2 lap run recovery)
B) Face the front - Figure of 8 and push to the end 2 @ 50% and 4 x 80%+(2 lap run recovery)
C) All and out - 15yrds sprint 1 @ 50% and 4 x 80%+ (2 lap run recovery)
1) CVE Timed run - 3 cones 5yrds and lap after each (result will be in Team Progress shortly)
Game Play
Major stretch and cool down
TRAINING SESSION
4
Focus:- 1) Building CVE. and continunug to build on Speed Work
1) Warm Up
2) CVE - Progressive Relay
4 station Circuit x 2 (CVE dictates pace)
A) CVE - Big square 2 laps
B) ME / SPEED Ladder & Hurdles Drill Front to Back x 2
C) ME - Press ups / Squats / Sit ups
D) Speed sprints
3) Game Play
4) Circuit as above
Cool Down
TRAINING SESSION
5
Focus:- 1) Building on Speed 2) CVE relay runs
1) Extensive wrm up with Ball
Focus on Core
2) 7 star movement work 1/2/3 Balls
50% / 80%
3) Speed / Ball familiarisation
Speed on turns
Speed with Ball Inroduce
Kick on way back
4) 7 star movement work 2 Balls
80% / 100%
5) Relay and Big square x 2 cones
Game Play
Cool Down
TRAINING SESSION
6
Focus:- 1) Building CVE. and continunug to build on Speed Work
1) Warm Up
2) Ball Work - Progresive effort Drills
Focus:- Speed
Agility
Quick Hands
Communication
3) CVE - 10 mins continuous run - 4 cones and 4 Laps
4) Game Play
Cool Down
TRAINING SESSION
7 (1st Tuesday)
Focus:- 1) Building on CVE 2) Game Play
1) Extensive Warm up- 3 station circuit
- 3 specific speed activities x 2
A) Speed Work- developing fast feet and agility 2 @ 50% and 4 x 80%+ (2 lap run recovery)
B) Ball Work - Keep Ball / Stretching / Skill development (2 lap run recovery)
C) Core Work- (2 lap run recovery)
2) Game Play
3) CVE 50% to 80% workload
Marked pitch 1) 50% full pitch
2) 50% to No 6 / 80% back to 1
3) 50% to No 5 / 80% back to 1
4) 50% to No 4 / 80% back to 1 etc....... X 2
4) Game Play
5) 6 Diamond Kick Pass - Focus on Communication, quick hands, Timing and Speed work
Major stretch and cool down
TRAINING SESSION
8
Focus:- 1) Game Play with elements of SPEED and Ball Work
1) Warm Up
2) Ball Work -
Focus:- Speed
Agility
Quick Hands
Communication
3) Speed Agility - Quick feet using SAQ
4) Game Play
Cool Down
TRAINING SESSION
9
Focus:- 1) General fitness / speed 2) Coding passes
1) Warm Up
BALL WORK -
3 specific ball work activities x 2
A) Pass on the run- xxI O O O
(Man on each O - pass on the run take his place - Last man solo back to start -1 lap run recovery)
B) Give and go- - xxI O O O
(Man with ball on 1st and 3rd O - Take and give to 2 - take of 3 give to start - 1 lap run recovery)
C) Take and cross/Cross and take
(1) xxI O ~~> O O xxI O O ~~> O
Diagonal OR Diagonal
xxI O ~~> O O xxI O O ~~> O
2) 6 STAR - Focus of EARLY, EXPLOSIVE NO. 6
3) KICKING with CODES - In Pairs Kicking - ALL DONE AT SPEED
A) High in front and above head
B) Chest - Running onto at Speed
C) Low Bouncing - At Speed into chest
Gather to highlight importance of coding and familiarising players strengths -
Alternate partners
On final exercise with original partner - code varying Kick pass
4) GAME PLAY- 2 SKILLS - Punch over bar
5) Cool Down
TRAINING SESSION
10
Focus:- 1) Building CVE and Muscular endurance. Introducing Speed
1) Warm Up
2) CVE - Progressive Relay
3 specific activities Circuit x 2
A) CVE Progressive Relays 30% / 50%
B) ME / SPEED Ladder & Hurdles Drill Front to Back x 2
C) CVE Increase Decrease x 4
Game Play
Cool Down
TRAINING SESSION
11
Focus:- 1) Building on Speed 2) CVE timed run
1) SPEED WORK - 3 station circuit
- 3 specific speed activities x 2
A) Ladder work - developing fast feet and agility 2 @ 50% and 4 x 80%+ (2 lap run recovery)
B) Face the front - Figure of 8 and push to the end 2 @ 50% and 4 x 80%+(2 lap run recovery)
C) All and out - 15yrds sprint 1 @ 50% and 4 x 80%+ (2 lap run recovery)
1) CVE Timed run - 3 cones 5yrds and lap after each (result will be in Team Progress shortly)
Game Play
Major stretch and cool down
TRAINING SESSION
12
Focus:- 1) Building on CVE 2) Game Play
1) Extensive Warm up- 3 station circuit
- 3 specific speed activities x 2
A) Speed Work- developing fast feet and agility 2 @ 50% and 4 x 80%+ (2 lap run recovery)
B) Ball Work - Keep Ball / Stretching / Skill development (2 lap run recovery)
C) Core Work- (2 lap run recovery)
2) Game Play
3) CVE 50% to 80% workload
Marked pitch 1) 50% full pitch
2) 50% to No 6 / 80% back to 1
3) 50% to No 5 / 80% back to 1
4) 50% to No 4 / 80% back to 1 etc....... X 2
4) Game Play
5) Kick Passing partner Drills - Focus on Communication, quick hands, Timing and Speed work
Major stretch and cool down
TRAINING SESSION
13
Focus:- 1) Building CVE. and continunug to build on SAQ
1) Warm Up
2) CVE - Progressive Relay
4 station Circuit x 2 (CVE dictates pace)
A) CVE - Big square 2 laps
B) ME / SPEED Ladder & Hurdles Drill Front to Back x 2
C) ME - Press ups / Squats / Sit ups
D) Speed sprints
3) Game Play
4) Circuit as above
Cool Down
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With the need to work on detail and express specific training needs it was agreed not to share the
training schedules of the Dulwich team......so for those who have both enjoyed and learned from
this short fitness diary keep up the research.
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