Seisiún Téarnaimh/ Recovery Sessions

Tá tréan bealaí nua amuigh ansin na laetha seo a chuirtear ina léith go gcuidíonn said le téarnamah an chorp tar éis cluiche nó sár iarrach treanála. Ina measc tá tomadh in uisce fuar, snámh, meacháin éadrom, agus éadaí teann Ar na mallaibh tá mise ag déanamh seisiún le iomreoirí óga sagainne in sna Piarsaigh. De ghnáth bíonn 3 chuid leis an seisiún, ach má tá an sceideal sacu dian ó thaobh na cluichí de, ní dheanfaidh muid ach cleacht ceartlár amháin nó mar sin.

1.     Rolláil (15-20 nóim) (feic thíos)

2.     Síniú (15-20 nóim)

3.     Cleachtaí Ceartlár. (15- 20 nóim)

Níl mé ag rá go bhfuil an seisiún se ar an chineál is fearr seisiún ar an Domhan, nó nach bhfuil bealach níos fearr ann chun cuidiú leis an téarnamh. ACH, mothaíonn imreoirí sagainne go maith i ndiaidh an seisiún seo agus tá said den bhariúil go ndéanann sé difear mór do chéad seisiún treanála dian eile a dhéanann said! Tá beidhim an seisiún seo ar scíth a ligean, agus cuidiú leis an chorp teacht chuige féin. Cuirim roinnt ceol ar siúl sa chúlra agus déanaim cinnte go bhfuil buidéal ag gach imreoir. Tá sé tábhachtach roinnt craic a thabhairt isteach sa seisiún seo mar athrú ar an treanáil foirmiúil.

Má tá ceist agat maidir leis na rudaí beachta a dhéantar sna seisiún, cur ceist suas ar an bhlag nó seol ríommhphost chugaim agus cuirfidh mé freagair suas chomh luath agus gur féidir. Le haghaidh breis eolais ar an ábhar seo, bain trial as na nascanna seo:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

http://www.strengthcoach.com/public/1298.cfm

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There are many novel ways out there that reportedly help the recovery rate of the body after games or heavy training, Included are cyrotheraphy, swimming, light weights, and compression garments. Lately I have been doing recovery sessions with out young players in Na Piarsaigh. The session usually consists of 3 parts, but if the game schedule is heavy we might only do one or two core exercises.

1.     Foam Roll (15-20 minutes) (see below)

2.     Stretching (15-20 minutes)

3.     Core Exercises (15-20 minutes)

I’m not saying that this is the best recovery session in the world, or that there are not more effective ways of performing recover sessions, BUT, out players feel better after it, and they say they feel the benefits of it during the next hard session they do. The emphasis of this session is on recovery, and letting the body catch up on itself. I stick a few tunes on in the background and make sure each player takes fluids on board during the sessions. Its important to have a bit of craic in these sessions as a contrast to the formality and structure of the team sessions.

For additional info on the sessions post a comment with your question and I will do my best to answer as soon as possible! For more info on the topics mentioned here check these links:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

http://www.strengthcoach.com/public/1298.cfm

Treanáil Ceartlár/ Core Training

Ar na mallaibh d'iarr cúpla duine orm faoi treanáil ceartlár mar a thugtar air, agus cén saghas cleacht ar chóir dóibh a dhéanamh. Le blianta beaga anuas tá d'éirigh daoine an-tógtha leis an treanáil ceartláir, agus i neart cásanna, cuireadh baraíocht béim ar chleachtaí gan chiall. Le cleachtaí ceartlár ceart a phiocfadh, caithfear feidhim na meatán ceartláir a thuigbheáil píosa. Go simplí, is iad atá iontu na na meatán atá lonaithe thart ar an bhlog, and droim, na coim, agus atá ceangailte leis an cnámh droma. (Ta na meatán sa droim uachtarach istigh ansin fósta, ach don alt beag seo díreoidh muid isteach ar na meatán íochtarach). Is é feidhm na meatán seo na an cnámh droma a dhéanamh seasmhach agus ligint do na géaga bogadh go héifeachtach, agus fórsaí a aistriú tríd an chorp go héifeachtach.

Leis an tuiscint sin agus de réir na boic móra, ba chóir go mbeadh an fócas ar thabhairt dúshlán do na meatáin ceartlár an chop a choilleail seasmhach agus na géaga ag bogadh. Sé an chiall atá le sin na go dtéann tú isteach in staidiúir maith daingean, ansin tabharann tú dúshlán do staidiúir sin. Go minic bíonn dul amú ar dhaoine nuair a cheapann siad gur cóir cleachtaí cosúil le suí-suasanna agus brúisceanna a dhéanamh do cheartlár. Ní amháin nach gcuideoidh neart acu seo le cuid ar bith de na feidhmeanna a luaigh muid níós luaithe a fheabhsú, ach cuirfidh siad leis an seans go mbeidh fadhbanna agat le do dhroim, treannáil, agus an choim. Le seisiúin maith ceartlár gan mórán treallamh a dhéanamh, bain trial as na cleactaí thíos (físeáin ghearr ar an bhealach). Cuimhnigh i gcónaí ar seo: má tá droch staidiúir agat i rith na cleachtaí, níl sé a dhéanmah mar is ceart agat!

Éan/ Madadh x 20

Plainc Taoibhe x 30 soicind an taobh

Siosúr Cos x 15 an taobh

Droichead Gualainn le cosa agus guallaí ar bheinse x 30

Liathróid Leighs in éadan an ball ar chos amháin x 30 an taobh

Marbhthógáil Rómánach ar chos amháin x 12 an taobh

Plainc tosaigh x 45 soicind

DEAN AN RUD UILIG 2-5 UAIR

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Lately a few people have been asking me about core training as its know, and what sort of exercises they should be doing. A few years ago, people seemed to get a bit carried away with the concept of core training, and in a lot of ways, too much emphasis was placed on senseless exercsies. To select the right core exercises, a bit of understanding of the function of the core muscles will help. Put simply, they comprise of the muscles around your torso, back, hips, and those that attach to your spine. (The muscles of the upper back are in ther as well, but we'll focus on the lower aspect for this post). The function of these muscles are postural, therefore they keep the spine/ torso stable while the limbs more, and aid in the effective transer of forces.

With that understanding, the focus of your core training should be in offering a challenge to the core muscles to maintain good posture while the limbs move. This means that you get into a good solid posture, then challenge the posture. Often people are mislead in thinking that exercises such as sit ups, and crunches are great for the core. In fact, an abundance of these will not only negate from the functions of the core we mentioned above, but could also leave you more open to problems with the back, hammys, hips etc. For a good bodyweight core workout try the exercises below (short video on the way). Remember, if you have bad posture during the exercise.. more than likely, your doing it wrong.

Bird Dog x 20

Side Plank x 30 seconds a side

Leg Scissors x 15 a side

Shoulder Bridge with feet and shoulders on benches x 30

One leg Medicine ball side throw x 30 each side

Single Leg Romanian Deadlift

Front Plank x 45 seconds

DO THE WHOLE CIRCUIT 2-5 TIMES

Cosa Tréachta/ Knackered Legs

Bhuel bhí an cluiche sóisear ann inniú, ach monuair bhí mo chuid cosa trína chéile. Bhí na colpaí i bpian agus bhí sé deacair rith orthu ar chor ar bith. Dimir mé i lár na páirce don chéad leath agus bhí orm teacht den pháirc don dara leath. Ní dhearna mé morán agus mé ar an pháirc agus measaim go mbeinn níos fearr murar imir mé ar chor ar bith! Sin an triú cluiche ón Aoine seo chaite (6 lá ó shin), mar sin is léir go bhfuil na cosa ag iarraidh sos ón rith.

Bhí cluiche le bheith againn ar an Sathairn, ach tá sé curtha ar ceall. Níl díoma orm caithfidh mé a rá, óir is fearr i bhfad a bheith úr do na cluichí sa dóigh is gur féidir díriú intinne iomlán a thabhairt dóibh. Fagann sin go bhfuil an chéad seisiún foirne eile ar an Mháirt. Ós rud é go bhfuil deacrachtaí agam rith tá mé ag dul úsád a bhaint as an am sin le díiú isteach ar láidreacht uaschoirp, croíleacán, agus roinnt pocáil éadrom go dtí go bhfuil na cosa arais chucu féin. Amárach déanfaidh mé seisiún uaschoirp sa gym agus seisiún croíleacán um thráthnóna.

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Well we had the junior game today, but my legs were in bits. The calfs were in pain and it was reasonably sore to run on them. I played midfield for the first half nonetheless but had to come off in the second. I didnt do much when I was on the field, and cant help but feel i would have been better not playin at al! Thats the third game since Friday (6 days ago!), so the legs clearly want a break.


We were to have another game on Saturday but its cancelled. I cant say im dissappointed, as its best to be fresh for the games so that I can give them full attention. That leaves our next squad session on Tuesday. As im having some difficulty with running at the minute, I am going to take the opportunity to work on upper body strength, core strength, and some light striking until I get back to full mobility. Tomorrow I will do an upper body session in the morning, and a core session in the afternoon.