GAA 15 - Injury prevention programme

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Introduction

The GAA 15[1] is a standardised warm up programme that targets decreasing incidence of injuries in Gaelic Athletic Association (GAA) players. The GAA is an Irish international organisation that promotes traditional irish sports of hurling, camogie, gaelic football, and gaelic handball[2].The programme was developed by The Medical, Scientific and Welfare Committee in partnership with a group of research professionals. The programme takes fifteen minutes in total to complete, which can be carried out as a standardised warm up before training and games. The programme is divided into three sections

  1. Section 1: Running
  2. Section 2: Improving mechanics and limiting risk of injury
  3. Section 3: Sports specific movements

A randomised cluster trial showed clinical and statistical improvements in both dynamic balance and jump-landing performance in Gaelic football and hurling players who incorporated the GAA 15 into their routine when compared to usual training.[3]

Section 1 - Running

This section takes five minutes approximately to complete. Each running task is completed in a 20metre distance. There is 7 components to this section which includes the following:

  1. 1. Slow run
  2. 2. Hip Out
  3. 3. Hip In
  4. 4. Heel flicks
  5. 5. Touch toes
  6. 6. Run (50%)
  7. 7. Run (80%)

Section 2 - Improving mechanics and limiting risk of injury

Section 2 takes approximately 7 minutes to complete. This section is divided in four parts B,C,D & E. Each exercise has levels to increase difficulty.

Part B: Strengthening
  • Single Leg Bridge
  • Forward Lunge
  • Reverse Lunge
  • Squats
  • Core
Part c: Balancing
  • Single Leg Deadlift
part d: jumps
  • Jumps
Part e: hamstrings
  • Nordic Hamstring Curls

Section 3 - Sport Specific

This section takes approximately three minutes to complete. This section focuses on more sports specific movements.

  • Speed run (80%)
  • Plyometric bounding
  • Plant and push while jogging

Resources

References

  1. 1. GAA 15: Injury Prevention Programme/Warm Up | GAA DOES [Internet]. Learning.gaa.ie. 2019 [cited 16 February 2019]. Available from: https://learning.gaa.ie/Gaelic15
  2. 2. Gaelic Athletic Association [Internet]. En.wikipedia.org. 2019 [cited 16 February 2019]. Available from: https://en.wikipedia.org/wiki/Gaelic_Athletic_Association
  3. 3. OʼMalley E e. The Effects of the Gaelic Athletic Association 15 Training Program on Neuromuscular Outcomes in Gaelic Football and Hurling Players: A Randomized C... - PubMed - NCBI [Internet]. Ncbi.nlm.nih.gov. 2019 [cited 16 February 2019]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/27398918