Anailís Iar- Chluiche/ Post-Game Analysis

Tar éis duit cluiche a imirt, nó rás a rith, is cuid tábhachtach den téarnamah é anailís ghearr a dhéanamh ar dóigh ar imir tú. Cuideoidh seo go mór leis an dul chun cinn a dhéanfas tú chomh maith. Déanann na lúthchleasaithe is fearr ar domhan an cineál anailís seo, agus le roinnt treor agus píosa ulmmhúchán, thig leatsa i bhfad níos mó a fhoghlaim ó gach uair a chuireann tú cos ar an pháirc nó an traic! Ar mhaithe leis an alt seo bainfaidh mé úsáid as iomáint mar sampla.

Beidh an anailís iar-chluiche i bhfad níos éifeachtaí ma chaitheann tú roinnt ama ag leagan cúpla sprioc duit féin roimh an chluiche. I Tábla 1 feictear na príomh rudaí a chuirim síos roimh cluiche. Tá na príomh pointí iar-chluiche le feiceáil in Tábla 2.

Tá neart rudaí eile ar féidir leat a dhéanamh roimh agus tar éis cluiche nó rás le ullmhú mar a bheadh ard-lúthchleasaí ann, ach ma thosaíonn tú leis na píosaí bunúsach atá luaite anseo is cinnte go mbeidh tú ar an bhealch chuig an chéad leibhéal eile! Beir Bua!

……………………………………….

After playing an game, or running a race, an important part of the recovery process is the post game analysis. Great athletes all over the world include short post game analyses as part of their routine, and with a bit of direction you can get much more out of each time you step on the field or track. For the purpose of this article, I will use hurling as an example.

The post game analysis will be much more effective if you spend some time before the game setting out some goals for yourself. Table 1 shows the main things I would include in the pre game prep. Table 2 shows the main post game points to note.

There are many other things that you can do before competitions to get the most out of your preparation time, but if you take on board the information presented here it will send you in the right direction to the next level. Beir Bua!

Tábla 1/ Table 1

Tábla 2/ Table 2:

Cathal Byrd Trains at Na Piarsaigh

Olympic weightlifter, ex Piarsaigh player (under 8), long term friend, and all round nice fellow Cathal Byrd called into the gym today for a bit of training while he is back in his home town. It was great to see Cathal at the gym and the under 16 and under 18 lads that were in at the time were certainly impressed with his lifting! Heres a rare snap of Cathal posing with some light weight and a hurley, hopefully we will see him in again soon.

You can follow Cathal's progress as he aims for glory on the world stage of weightlifting on his blog which is http://howcseezit.blogspot.com....see Cathals post about his visit to the club at http://howcseezit.blogspot.com/2010/06/na-piarsaigh-abu.html


Bhí tógálaí meacháin Oilimpeach, iar Phiarsach (faoi 8), sean chara, agus fear maith, Cathal Byrd istigh sa gym inniú ag déanamh roinnt treanála inniú agus é arais in a chathair dúchais. Bhí sé go hiontach Cathal a fheiceáil istigh sa gym agus is cinnte go ndeachaigh sé i bhfeidhm ar na himreoraí óga a bhí istigh at treanáíl ag an am. Seo pictiúir neamhghnáth de Chathal ag seasamh in aice le roinnt meacháin éadrom agus camán ina lámh aige. Tá siúl agam go bhfeicfidh muid Cathal istigh sa gym arís go luath!

Is féidir siúl a choinneáil ar dhul chun cinn Chathal ar an bhlag http://howcseezit.blogspot.com. Is féidir postáil Chathal faoin cuairt chuig an chumann a fheiceáil anseo http://howcseezit.blogspot.com/2010/06/na-piarsaigh-abu.html

Ádh Mór a Laochra!

Ádh mór do Laochra Loch Lao a bhéas thíos ag Comórtas Peile na Gaeltachta an deireach seachtaine seo! Na Laochra Abú!

Recovery and Nutrition

Getting the most out of your recovery will make a huge difference to the adaptations you get from

training, the quality of your play, avoiding injury, concentration, and freshness. Implement the 10

simple tips below to recover like a world class athlete!

1. Spend 15 minutes stretching after training and games

2. Consume a recovery drink immediately aftyer training/ match
3. Drink 1 litre of  water within an hour of the game/ session finishing.
4. Ice any injured areas as soon as possible after a game. Ice in 20 minute periods.
5. Eat a full dinner as soon as possible after the game.
6. Sleep for 10 hours on the night after a game.
7. Perform foam rolling exercises and stretches for 30 minutes on the day after a heavy session/ game.
8. Perform 20 minutes of mobility exercises in the pool.
9. Relax and switch off from training. Get the feet up and take it easy.
10. Listen to your body. Taking a rest day from training and letting your body catch up on itslf once every few days will yield much better training results!

Max Recovery Dinner Example: Chilli Chicken and Rice……..

Ingredients:

Spray canola or olive oil
1 red onion, finely sliced
300 g chicken mince,
2 teaspoons minced garlic,
2 teaspoons minced ginger,
1 red capsicum finely chopped,
1-2 tablespoons Sweet Chilli Sauce, to taste
2 tablespoons chopped fresh coriander,
5 cups cooked long-grain white rice,
12 iceberg lettuce leaves

Method:

Spray a nonstick wok or frying pan with oil and heat.  Add the onion and cook for about 2 minutes or until just soft.  Add the chicken mince, garlic and ginger and cook for about 5 minutes or until browned, breaking up lumps of mince with a wooden spoon.  Add the capsicum and cook for 3 minutes more, stirring frequently.  Add the fish sauce and sweet chilli sauce, to taste.  Stir in the coriander.  To serve, spoon the chicken mixture and rice into the lettuce leaves and roll up to eat with your fingers. (recipie from http://www.ausport.gov.au


Links on recovery

http://www.coachingireland.com

http://www.ausport.gov.au

http://www.precisionnutrition.com/category/articles/

http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00