Key Metrics to Optimise Your GAA Pre-Season

The pre-season is an important time in Gaelic Football. It is where the foundations for a successful season are laid for both the team and the player. In this blog post, we will delve in to some of the objective measures that can be used as important benchmarks to gauge our bodies condition and readiness for the season ahead.

GPS devices and their increasing popularity have changed how athletes, coaches, and physiotherapists can monitor the load of the preseason with much greater accuracy than was previously possible. These devices can help us monitor distance covered, max speeds, and our accelerations patterns. This can be extremely helpful in progressing our load week by week, while eliminating the guess work behind how significantly we are progressing, which can help to mitigate the risk of overtraining so early in the season. It can also be an accurate method of observing how athletes improve over time, by comparing the metrics and the feedback from the GPS devices and our Rate of perceived exertion as the preseason progresses.

Muscle strength is a simple yet important metric to pay attention to during the preseason. During this time of the season, we can afford to place more of an emphasis on strength building than we might be once the league begins. There are many ways we can do this, such as Repetition Maximum testing, or in a clinical setting, testing using devices such as dynamometers can provide with multiple feedback metrics to assess our strength. By using dynamometers, we can isolate individual muscles or muscle groups and compare scores between limbs to help us identify any weaknesses or deficits to better inform our training to reduce the chances of injury later in the season.

Rate of Force Development is an important metric that applies to our jumping, sprinting, and change of direction that indicates how powerfully and quickly we can execute these actions. This can be tested with equipment such as Vald Dynamo, by performing specific movements at as great a speed as possible, to demonstrate how quickly an athlete can reach their peak force. A higher rate of force development is also important in reducing injury risk, as it allows for more rapid stabilisation of joints, as well as improving jumping and landing mechanics to allow for easier optimisation of movement.

Tests like Countermovement Jumps, Single Leg Countermovement Jumps, and Squat Jumps are all simple yet important measurements of explosive power and force production in the lower extremity. Vertical Jump height is an important metric in Gaelic football, as not only does it help to show our explosive power, but also correlates directly to our on field performance, in contesting kick-outs, and fielding highballs. Other metrics we can use to assess our lower body power might include an isometric mid-thigh pull, or a 1Rep Max Trap bar deadlift or Squat

In any sport, speed is a vitally important factor. It is a crucial component in an athletes ability to beat defenders, threaten in the box, and track to cover in defence. This can be measured using 10m or 20m sprint tests to gauge our straight line running speed. It is important in any multidirectional sport to assess not only our straight line sprint speed, but also our multidirectional agility, which can be done using an Agility Run Test, outlined in the Protocols for the Physiological Assessment of Gaelic Footballers, published by the Sports Institute Northern Ireland. Assessing our speed and acceleration in short bursts both in straight lines and multidirectional tests can give us a clear picture of our acceleration, peak speed, and our change of direction speed, gives us a well-rounded picture of our strengths and can also highlight where we can help to improve our performance on the field.

At PMC Physiotherapy, we understand the physical demands of Gaelic Football and the importance of a well-structured pre-season. Our sports performance assessments can help you track key metrics and optimise your training. Whether you’re aiming to enhance performance, prevent injury, or address muscle imbalances, our expert physiotherapists can provide data-driven insights and tailored rehabilitation plans. Book an appointment today to ensure you’re primed for a successful season ahead.