Cosc Ar Bhrúanna-Suas/ Press-Up Ban

Níl a fhios agam faoi na lúthchleasaithe in spórtanna eile, ach in cinnte go bhfuil fadhb ag barraíoht imreoirí CLG le iompar an choirp. Go hiondiúil bíonn na guallaí ag teacht chun tosaigh agus an droim uacharach maolaithe (cosiúil le mo dhuine thuas). Anois, ba chóir a lua go gur dóiche go bhfuil tionchar ag nósanna suí, siúil, agus slí beatha an imreora ar an iompar choirp atá acu. Mar sin féin, tá mé féin den tuairim gur na brúanna agus suíanna suas is cúis le céatadán mhór de na fadhbanna a fheicim sa gym. Cuireann an riocht seo isteach ar na guallaí, an droim, agus níos mó, gan a bheith ag trácht ar an droch chruth a chuireann sé ar dhuine, ar bharr brú a chur ar na scámhóga mar go bhfuil an brollach ag titim isteach ar féin. Cailltear solúbthacht, agus ardaítear an seans go ngorteofar an imreoir.


Is ar an bhun seo a bhfuil mé ag cur COSC ar na sean cleachtaí iontaofa a úsáidtear i rith nó ag deireadh cuid mhór den treanáil a dhéantar ar an pháirc.  Smaointeamh maith é roinnt obair láidreacht a dheanamh ar an pháirc, ach nuair a dhéantar na cleachtaí céanna arís is arís eile, bíonn tionchat mí-úsaáideach aige ar na himreoirí. Ó thaobh na suíonna suas, tá cosc iomlán orthu sin. Sin scéal eile fá choinne postáil eile. Ní droch chleacht é an brú suas, ach is cleacht fritorthiúl é nuair a dhéantar é arís is arís eile gan aon aird a thabhairt ar meatáin an droim.


Ar bharr na pointí thuas luaite, is iomaí uair a chonaic mé oiliúnaí ag tabhairt ar foireann faoi aois iomlán 20, 30, 40 nó níos mó brú suas a dhéanamh. Thig leat a bheith cinnte nach mbeidh mórán de fhoireann sinsear in ann 30 brú suas a dhéanamh le tecníc cheart, gan a bheith ag trácht ar foireann faoi aois. Munar féidir rud a dhéanamah mar is ceart, ní fiú a bheith ag cleachtadh droch nósanna.


In ionad na brú suas, thiocfadh leis an oiliúnaí cleachtaí cosiúil le brú gualainn a dhénamh, aon chleacht rámhaíochta, cleachtaí leis an liathróid leighis nó mála cumhachta, nó fiú tarraingt chugaidh a dhéanamh. Beidh roinnt treallamh de dhíth fá choinne seo, ach bfhearr cúpla pingin a chaitheamh ar threallamh inniú na cúpla punt a chaitheamh ar an physio amarach!

I cant say this for certain about athletes from other sports, but too many GAA players have got serious posture issues. Typically, the shoulders are forward, and the back is hunched somewhat, like yerman above. Now, Im sure that things like sitting posture, and lifestyle etc all effect out posture. At the same time, I believe that the sit ups and press ups that players are often instructed to do are a big part of the problems that I see in people who come into the gym to me. This posture affects the shoulders, back, and more, as well as making people look smaller and weaker. On top of this, you could argue that it can affect a players breathing as the chest is caving in on itself somewhat. Flexibility is lost, and the likelihood of injury is increased. 

Its on this basis that I am BANNING the old reliable exercises of sit ups and press ups, that are often used at the end or during on-field sessions. Its a good idea to incorporate strength work into the pitch training, but when the same exercises are performed again and again, it has a counterproductive effect on the players. In terms of the sit ups, they are completely banned, but thats another story for another post. The press up is not a bad exercise, in fact its a good exercise, but it is counterproductive when it is performed constantly without regard for the muscles of the back. 

On top of the above points, I often seen coaches asking whole underage teams to perform 20, 30, 40 or more pressups. You can be sure that many players of a senior team will not be able to perform this many press ups with good technique, never mind an underage player. If an exercise cannot be performed with good form, there is no point in practicing bad habits. 

Instead of press ups, the trainer could throw in some shoulder presses, med ball exercises, rowing exercises, power bag exercises, or even a Tug of War. Some equipment will be required for these exercises but better to spend a few cents on equipment today than a few pound on the physio tomorrow!