Ladies Gaelic Football

ladiesgaelic.ie // 53 THE BIG INTERVIEW Volume 14 | Issue No 4 | PEIL Winter INDOOR ACTIVITIES Volume 14 | Issue No 4 | PEIL Winter MOVEMENT QUALITY AND SKILL STATION Activity 1 – Lateral double leg hop over hurdles (Jump lateral & land firmly on both feet) and High Catch Activity 2 – Shuffle through cones (On toes, soft knees, body upright) and Punt Kick PILLAR STRENGTH & STABILITY STATIONS Activity 1 – Over Head Ball Throw - Activity 2 – Lunge Variations - Activity 3 - Crawling Circuit 3 • Divide participants into two groups. • One group will conduct three Pillar Strength and Stability exercises while group two will conduct two skill development exercises incorporating movement quality exercises. • Players will be in each group for 10 minutes conducting the various exercises and will then rotate • The movement quality and skill stations are to be kept very basic with special emphasis on executing skill combined with movement exercises. Each player will carry out each activity for 1 ½ minutes and then will conduct the second activity for same length of time. Players do each set three times. Work rest ratio is 3 minutes on (1 ½ minute per activity in a set), 1 minute rest. Coach uses the minute rest to reinforce any coaching cues for the various exercises. • For the Pillar Strength and Stability Stations, there will be three activities in each set. Players will do each set three times. Work rest ratio is 3 minutes on (1 minute per activity in a set), 1 minute rest between sets. Coach uses the minute rest to reinforce any coaching cues for the various exercises. 1 2 3 1 2 Activity 1 – Shoulder Touches Activity 2 – Single Leg RDL Activity 3 – Bridge 1 2 3 PILLAR STRENGTH & STABILITY STATIONS MOVEMENT QUALITY AND SKILL STATION Activity 1 – Hop and hold (Stepping Stones) and Body Catch Activity 2 – Zig Zag (Push off right & left leg) and solo 1 2

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