GAA 15: Injury Prevention Programme/Warm Up

The Medical, Scientific and Welfare Committee in conjunction with a working group comprising of Dr. Pat O’Neill, Prof. Niall Moyna, Dr. Pat Duggan, Dr. Kieran Moran, John C. Murphy, Dr. Catherine Blake, and Edwenia O’Malley have developed  the GAA 15, a standardised warm-up programme aimed at reducing the number of injuries sustained by GAA players.  


GAA 15: Hurling

 

 

GAA 15: Gaelic Football

 

 

GAA 15 Coaching Instructions

Please click on an image to take you to a video of that exercise. 

SECTION 1 - Part A: Running [Max 5 mins]

PART A: RUNNING

Slow Run
 Slow Run  Hip Out  Hip In
 Heel Flicks  Touch Toes  Run (50%)
   

 Run (80%)

   

SECTION 2 - Parts B, C, D & E: Improving the mechanics & limiting risk of injury [Max 7 mins]

PART B: STRENGTHENING

 Single Leg Bridge  Forward Lunge  Reverse Lunge
Core  
 Squats

 Core Drills

 

 PART C: BALANCING

   

 

 Single Leg Deadlift  

 PART D: JUMPING

   

 

 Jumps  

 PART E: HAMSTRINGS

   

 

 Nordic Hamstring Curls  

SECTION 3 - Part F: Sports Specific Movements [Max 3 mins]

PART F: SPORTS SPECIFIC

 Speed Run (80%)  Plyometric Bounding  Plant & Push

 


The selected injury prevention intervention is based on programmes incorporated internationally by FIFA (the 11+) (FMARC) and by the Santa Monica Orthopaedic and Sports Medicine Research Foundation (PEP) in soccer, the findings from the National Injury database since 2007 and a pilot of the programme in UCD.

The GAA 15 can be undertaken as a standardised warm-up before training and games.

 

Salaso

Salaso has produced HD exercise warm-up videos for the 'GAA 15'. Their exercise technology platform aims to keep more players injury-free and to reduce the cost and length of recovery so players get better faster. Salaso use multimedia and technology to enrich and develop the connection between healthcare professionals such as physiotherapists and doctors and the sporting community (athletes, team managers, sports clubs, administration bodies) thereby preventing injury and supporting injured athletes to engage effectively in evidence-based exercise pre-habilitation and rehabilitation programs respectively.

 

 

Go to https://salaso.com/ to find out more about what they do.  You can download their Injury Rehab App by clicking here.