Youth S&C Results

Siun’s results and progress
Siun has made remarkable progress in terms of data. 

• Power (Countermovement Jump) up 8 CM
• Symmetry & GCT (Ground Contact time) - (Single Leg Depth Jump) up average of 17% and she is more symmetrical also (GCT closer on each side)
• Horizontal strength (Hex Bar Lift) she can lift a projected weight 1.3 times her Bodyweight.  That's remarkable for a 16 year old girl in such a short time.
• Vertical strength (Back Squat) projected weight of 0.9 times her Bodyweight.  Again really good.
• Push strength (push ups) from Zero to 8
• Pull strength (supine Rows) from 3 to 8

If that happened after 24 sessions in 2 months i'd be midly surprised. But it was spread out over 3 or more which makes it more impressive although youths do adapt in various ways. There was weeks off, 1 session weeks and 3 session weeks. Such is the life of a dual Gaelic player, nothing is linear or easily plan able.

All this means is in theory she should be faster, hitting the ground more forcefully and spending less time on the ground when running, jump higher, Accelerate better and just generally be more athletic.

How it transfers to the pitch is more subjective. Her feedback is it is and she is playing better and with a bit more confidence. Hopefully that's the case, I have little doubt it has. But of course there are many other factors other than the S&C program as to why somebody improves. We will never pretend to be the answer to everything or the only reason for progression. Intrinsic motivation underpins everything at the end of the day, and Siun is not lacking there.

In this program we worked very hard (every session) on hinging and squatting. Obviously this is not all we worked on but as a starting point getting better at squatting and hinging is going to make you more athletic, especially the less experienced you are. It’s the low hanging fruit of athleticism.

However what may be a bit different is the way we develop stability and dynamic stability. Once basic stability is achieved through floor work we quickly move on to new challenges. In the video you will see Siun using an aquabag (from @ultimatestability ). This is a bag with handles and water filled inside swishing around. The basics of this is the instability will help develop stability. It means when we get to this stage we can double up our compound movements (squats, hinges, lunges, step ups, cleans etc) warm up with stability and we reduce the need for the sometimes time consuming floor work (although we do not abandon either).

If you are interested in staying injury free, getting stronger, fitter and faster for your sport, check out our online S&C Programs below or call Kevin at 0874633454 for team or small group face to face training

https://www.personaltrainingballincollig.com/gaelic-games-online-program.html