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Resource Information: Functional & Physical Assessment. Reasons for Assessments. A Functional screen can be used to assess competence in general dynamic movements.
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Reasons for Assessments • A Functional screen can be used to assess competence in general dynamic movements. • A Fitness assessment can identify general capacities of agility, endurance, flexibility, speed, strength and power, and relate these to body composition. • Assessments are therefore used to; • Establish each player’s strengths, weaknesses and priorities for development • Help maximise the sports potential of each player • Monitor team/player fitness progress • Determine the effectiveness of the training programme • Monitor individual player response to training/playing • Ensure that a player is ‘fit to play’
Test Protocol • It is necessary to adhere to the following protocols to obtain valid and reliable results. This allows standardisation between tests. • All tests need to be carried out indoors in a sports hall to ensure standardised environmental and surface conditions. • Tests need to be administrated in the appropriate order by the same tester(s). • The same equipment should be used each time a test is conducted. • Aspects such as the encouragement given to players and the rest period allowed between repetitions of a single test or between different tests should remain constant from one test occasion to the next. • A standardised warm-up should be performed prior to testing.
Pre-Test Preparation • All players are required to present for assessment in a recovered and appropriately hydrated state (each player should bring their own fluid bottle with them). • At least 48 hours recovery following a previous training /game is necessary to ensure that players are capable of performing at maximal levels. • No strength or conditioning training should be performed on the two days preceding the testing session. • Tea and caffeine should also be avoided on the morning prior to testing. A normal breakfast (cereal, fruit and /or toast with juice) should be consumed. • Players should wear appropriate trainers and clothes. Players who arrive without appropriate footwear should not be allowed to participate (due to the potential risk of injury). • If appropriate injured players can perform some assessments.
Test Battery • The following tests are designed to assess specific aspects of fitness in a manner relevant to Gaelic footballers. • It is recommended that players perform a standardised warm-up, including mobility exercises and dynamic stretching before attempting the fitness tests. Static stretching should not be performed prior to the lower body strength, speed and agility assessments but, if necessary, should ideally be performed 1-2 hours prior to testing. • A warm-up is necessary to ensure that players are physiologically prepared to engage in the tests and to achieve maximum performance. • This is also likely to reduce the risk of a player sustaining an injury during testing. • The recommended order of administration is functional movement, height, body mass, warm-up, lower body strength, upper body strength, re-warm, speed, agility, repeated-sprint, shuttle run and flexibility.
Warm-up, Example • 5 mins jogging, including mobility exercises (neck, shoulder, back, hip, knee and ankle rotations) • Include 2 x 15 m of lateral shuffling, backwards running, skipping, heel flicks, carioca, high knees • Leg swings x 10 each side (forwards, backwards, and sidewards) • Walking lunge rotation x 5 each side, body weight squats x 5 • Pre strength testing • 3-5 submaximal jumps prior to jump tests • 3-5 standard (or modified) press-ups prior to medicine ball throw • Re-warm prior to speed and agility • 2 mins moderate jogging, then • 4 submaximal accelerations over 20-30 m (intensity starting at 50%, progressing to 90%) • Include some short distance accelerations, decelerations and turns prior to the agility testing
Equipment • 20 m measuring tape, 10 m measuring tape (x 2) • Coloured cones (x 20) • Weighing scales (measured in kg) • Stadiometer or wall mounted scale (measured in cm) • Sit and reach box • Shoulder rotation bar • Anthropometric tape • Digital jump mat • Hand grip dynamometer • Medicine ball (5 kg) • Laser timing gates or digital stop watches (x 2) • Multi-stage shuttle run test (CD protocol) • Stereo • Data collection sheets • Pens and clip boards
Functional Movement • Used to scan general posture & review of previous injury • Exercises used to identify flexibility, mobility and / or stability issues • Exercises include overhead squat, in-line lunge, double hurdle-hops and active straight leg raise
Functional Movement Basics • Each test should be performed on a suitable surface and ideally filmed (using 3 cameras if possible to record views from the front; side; and above). Number of Repetitions • There is NO warm-up prior to performing the tests. This is done to get an accurate baseline of the player’s physical condition when at rest. The first 2 reps of each test are used as a warm-up for that particular test The player will perform 3 reps of each exercise for either bilateral, unilateral or contra-lateral movements (e.g. 3 reps of in line-lunge on left leg and 3 reps on right leg). Instructions • Prior to each test the players will be given a demonstration of the movement pattern required, accompanied by verbal instruction so they are aware of what is being assessed.
In-Line Lunge Rationale The in line-lunge is a measure of lower limb balance and alignment, pelvic stability and spinal posture. Protocol Stand upright with hands on hips. Stride forward into a lunge position so that a 90 degree angle is created at both knee joints at the bottom of the lunge (i.e. forward shin is vertical, knee directly over ankle joint). As you lunge down, keep the spine tall. Return to standing. Check Point Criteria / Scoring • Hip-Knee-Ankle are in alignment. • 90 degree knee angle is achieved at both front and back legs. • Pelvis does not tilt laterally or over rotate. • Torso remains upright. • Balance is maintained.
Overhead Squat Rationale The Over Head Squat is used to assess bilateral, symmetrical and functional mobility of hips knees and ankles. In addition bilateral symmetrical mobility of the shoulders and thoracic spine are also assessed with this movement. Protocol Stand with feet hip width apart, toes can be pointed straight ahead or turned slightly out. Hold the dowel overhead to create a 90-degree angle of the elbows and shoulders and dowel. Press the dowel upward and extend the elbows over head in line with the athlete’s ears to a straight starting position. Once in the proper starting position descend slowly into a squat position as deep as you can go. Heels should remain in contact with the floor at all times. The feet should not move from their original position i.e. turn or slide outwards. The dowel should remain maximally pressed overhead in line with the ears at all times and the head and chest must face forward. Check Point Criteria / Scoring • Heels must remain in contact with the floor at all times. • The knees are aligned over the feet and the player achieves top of thigh parallel to the floor. • Pelvis maintained in neutral position throughout the movement. • The dowel is maximally pressed out throughout the whole movement and in-line with the ears. • Head and chest must face forward..
Active Straight Leg Raise Rationale The Active Straight Leg Raise test is used to assess active hamstring and gastroc/soleus flexibility, while maintaining a stable pelvis. This flexibility is the true flexibility a player has available during training and competition, as opposed to passive flexibility, which is most often assessed. Protocol The individual first assumes the starting position by lying supine with his/her arms at their sides, palms up and head flat on the floor. Small rolled up towel is placed under the knees of the athlete. The athlete is instructed to lift the test leg as far as possible with a dorsi-flexed ankle and an extended knee. During the test the opposite knee should remain in contact with the towel and the head should remain flat on the floor. Once the athlete has achieved their end range position, the degree of hip flexion is measured using a universal goniometer. The axis of the goniometer should be placed over the greater trochanter, the fixed arm is placed horizontally in line with the torso and the moving arm placed along the length of the femur in line with the lateral femoral condyle. Check Point Criteria / Scoring • Athlete achieves a minimum 90 degrees range of motion • Athlete maintains knee extension and ankle dorsi-flexion • Athlete’s opposite knee remains in contact with the towel • Athlete’s pelvis remains flat on the floor • Athlete’s head and shoulders remain in contact with the floor
Double Hurdle Hop Rationale This test is an assessment of movement strategies and landing mechanics of the lower limb to pelvic chain. It requires appropriate strength, control and stability of the lower quadrant. The key area for assessment is the landing from the first hurdle jump transitioning to take-off and then landing after the second hurdle. Protocol The first hurdle is a height of 30cm and the second hurdle is set at a height of 60cm for females and 70cm for males. The hurdles are placed 70cm apart (middle of first hurdle to middle of 2nd hurdle). The athlete is to assume an athletic stance position with feet shoulder width apart. The athlete jumps the first hurdle and upon landing immediately takes-off to jump the second hurdle. Upon landing over the second hurdle the athlete lands balanced in the athletic stance position. Feet must remain shoulder width apart throughout the jumps. Check Point Criteria / Scoring • Hip-Knee-Ankle are in alignment and feet remain shoulder width apart on take-off and landing. • Minimal anterior displacement of the knees. • Pelvis does not tilt laterally. • Torso is maintained in athletic stance at take-off and landing. • Balance is maintained and no contact with hurdles.
Physical Characteristics Standing Height Standing height is an important factor because taller players have an advantage when contesting aerial possession of the ball. Remove trainers and stand erect with heels, buttocks and shoulders pressed against the stadiometer or wall mounted scale. Arms should hang freely by the side. Players should look straight ahead, take a deep breath and stand as tall as possible. The tip of the ears should be in line with the eyes. Measure height to the nearest 0.1 cm. Body mass Lighter individuals are likely to be more mobile and economical around the pitch than their heavier counterparts. Excess body weight is also likely to negatively influence speed. Remove shoes, heavy clothing and valuables. Stand still with weight evenly distributed on the centre of the scales. Record measurement to the nearest 0.1 kg.
Balance Ankle Proprioception Ankle injuries are one of the most common injuries in Gaelic football and a large number of players experience recurring ankle injuries. It is likely that poor stability around the ankle joint can predispose players to these injuries. The ankle proprioception test provides a good indication of ankle stability. Players should stand tall, extending their arms fully to either side at shoulder level (assuming a T-position). When appropriate the player should lift their left foot off the ground and position it close to their right knee (but not touching). Players should then close their eyes and try to maintain balance. The time should start once the eyes are closed. The number of touchdowns (foot touching the floor) in 60 seconds should be recorded. Both ankles should be assessed.
Muscular Strength / Power In multiple sprint sports such as Gaelic football, players are now required to be faster and more powerful than their predecessors. Strength is defined as the ability to apply force and power is defined as the ability to apply a force at speed. Strength in Gaelic football relates to the ability of a player to be able to give and take a shoulder tackle and to contest possession of the ball. In addition, skills need to be performed dynamically and explosively. Good muscular strength facilitates power development and lays the foundation for sprinting and high intensity training such as plyometrics. Grip Strength Grip strength is measured using the hand grip dynamometer. Using the right hand first, the dynamometer should be raised directly overhead (arm extended and elbow locked). Force should be applied to the dynamometer using grip strength. At the same time the dynamometer should be lowered to hip level (but not touching the outer hip), and force applied for another 2 seconds. The score should be recorded and the same procedure repeated on the opposite side. Two attempts with each hand should be made with the highest scores being recorded to the nearest 0.1 kg. Medicine Ball Throw The medicine ball throw is designed to measure upper body power. Players should sit with their buttocks, back and head resting against a wall, and with their legs resting horizontally in front of them on the floor. A two handed chest pass should be used to push the ball in the horizontal direction as far forward as possible. The distance from the wall to the first bounce of the ball is recorded to the nearest 10 cms and each player gets two trials. Chin-ups Chin-ups provide an alternative method of assessing upper body strength. The test starts when the player hangs from the bar with the arms fully extended (i.e. elbows locked). From this position the player pulls himself up so that their chin passes the top of the bar and then lowers back to the starting position. The maximum number of successful chin-ups should be recorded.
Muscular Strength / Power Countermovement jump (With and without arms) The vertical jump measures the explosive power of the legs and is best performed using a digital jump meter or jump mat. Players should stand in the centre of the vertical jump mat and attach the belt around their waist so that it sits comfortably. The string should be wound up until taught and the meter should be set to zero. To avoid arm assistance players are advised to place their arms on their hips. This eliminates the assistance of the upper body and ensures that changes in lower body performance are assessed. Once ready, players should bend their knees and crouch down and then jump up as high as possible. The position of the crouch can be varied and is left to the discretion of the player. Players should be encouraged to experiment with the depth of crouch. Once familiarised the players should be given three trials and the scores should be recorded in cm. The test should also be performed with an arm-swing to determine maximum jump height. Standing Long Jump The standinglongjump measures the explosive power of the legs and is best performed using a dedicated jump mat with associated markings. If a jump mat is unavailable the jump distance can be obtained using an appropriate measuring tape. Prior to the jump the player should stand at the baseline of the jump mat. With hands placed on the waists, the player should bend their knees and crouch down and then jump horizontally forward as far as possible. The position of the crouch can be varied and is left to the discretion of the player. The player should be encouraged to experiment with the depth of crouch. Once familiarised, the player should be given three trials and the best score should be recorded to the nearest cm (measured from the back of the heel).
Speed • Although, a player may spend less than one minute actually sprinting during a match, the ability to run faster than an opponent may give a team a competitive edge. Distances of 10 and 20m should be measured to the nearest cm and there should be a minimum of 15 metres beyond the 20m mark, in order to provide the players with ample space to decelerate. Players should perform a series of 5-8 strides, ranging from half- to three-quarter pace over 5-15 metres prior to sprinting, to re-warm and facilitate muscle fibre recruitment. Each sprint should be separated by an appropriate recovery period (2-3mins). For the starting position the player should adopt a low centre of gravity and a forward lean and stand on the line marked (30 cm behind the start line). If available digital timing gates should be used. Alternatively, The two sprint times can be recorded simultaneously by placing a tester at both positions (i.e. 10 and 20m). The leader at the starting point starts the test by shouting “2-1-GO”. The counting is co-ordinated with the following arm movements. On “2” the arm is raised vertically, on “1” the arm is then moved to an angle of 45 degrees between the vertical and horizontal and on “GO” it is moved to the horizontal. This is a signal for the other test leaders at 10m and the finish line to start their stopwatches. The stopwatches are then stopped once the player has passed the marked distance or finish line. The score recorded (accurate to 1/100th of a second) should be the best time for 2-3 trials.
Agility Modified T-Test In Gaelic football players are required to perform sudden changes in body direction in combination with rapid movement of limbs. The whole-body movement can be in the horizontal plane, as when the player is evading an opponent, or in the vertical plane, as when a player is jumping. The cones for the T-Test need to be placed at locations B, C, and D at the correct distances illustrated in the diagram. For the starting position the player should adopt a low centre of gravity and a forward lean and stand just behind the start line (position A). On the command “GO” the player sprints forward as fast as possible to cone B and touches the cone. At cone B the player then accelerates to cone C and touches the cone. The player then accelerates to cone D, then across to cone B and then back to the finish line (position A). The time on the watch (or digital timing gates) is stopped once the player crosses the finish line. Each player gets one trial. The player must touch each cone otherwise the time is void. The player can choose to go either right or left once he first reaches position B.
Agility 505 Test Markers are set up 5 and 15 meters from a line marked on the ground. The player runs from the 15 meter marker towards the line (run in distance to build up speed) and through the 5 m markers, turns on the line and runs back through the 5 m markers. The time is recorded from when the player first runs through the 5 meter marker, and stopped when they return through these markers (that is, the time taken to cover the 5 m up and back distance ~ 10 m total). The best of two trails is recorded. The turning ability on each leg should also be tested. The player should be encouraged to not overstep the line by too much, as this will increase their time
Repeated Sprint Ability 6 x 40 m Test The ability to engage in repeated sprints and to recover quickly from these activities is extremely important for Gaelic footballers as this pattern of activity is commonly required during the course of a game. This test involves six sprints over a distance of 40 m. For the starting position the player should adopt a low centre of gravity and a forward lean and stand just behind the start line. When ready the player sprints forward as fast as possible through the gates to the turning position and touches the line (only one foot is required to touch the line). The player should then accelerate back through the light gates (finish line). Times should be recorded to the nearest 1/100th of a second. Once the player crosses the start line, this acts as a prompt for the test leader to start the stopwatch. Once the sprint is completed, there is a period of recovery during which the referee should walk back to the start position ready to start the next sprint. The referee has 30 seconds in which to complete the 40m, return to his place and start the next 40m.
Repeated Sprint Ability • Fastest Time: This is a useful measure of speed/agility. • Total Time: This is the sum of all the sprint times and expresses a player’s ability to perform several sprints within a short period of time. • Fatigue Index: This is the difference between the slowest and fastest times, divided by the fastest time and expressed as a percentage. The fatigue index is a measure of fatigue, hence a high fatigue index suggests a poor ability to recover from a sprint. • Fatigue Index (FI) = (Slowest time – Fastest time ) * 100 Fastest time
Repeated Sprint Ability 150 m Test This test can also be used to assess the anaerobic or speed endurance capacity of players. Each player is required to perform 6 all-out shuttle-runs lasting 30 seconds each, separated by a 30 second recovery period. From the baseline, the player has to sprint out to the cone at 5 m, turn back to the baseline and then out to the cone at 10 m and back, out to 15m and back etc. The total distance for the course is 150 m and players are expected to achieve at least 130m on their first go. During the recovery period, the player has to walk back to the start position in time for the next effort. A whistle is used to signal the start and end of each effort and the players are given a 5 second warning prior to the beginning of each shuttle run. The total distance over the 6 runs is then recorded.
Endurance Endurance (also referred to as aerobic power/stamina) can be described as the ability to take oxygen from the atmosphere and supply it to the working muscles, in order to produce energy which can then be used to fuel exercise. In Gaelic football, it is not uncommon for players to cover 7-11 km in a match. Therefore, a high level of endurance is essential, not only to reduce fatigue but also to maintain skill and concentration levels throughout the match, which can greatly reduce the risk of injury. Aerobic fitness can also enhance recovery in between sprints and aid recovery from games and training bouts. A sound aerobic foundation is also a prerequisite to higher intensity anaerobic training such as speed and speed-endurance training, since recovery from this type of training is largely aerobic in nature. The multistage fitness test is used as an accurate estimate of aerobic power. The activity is similar to that of Gaelic football, with respect to the stop, start, and change of direction movement patterns associated with the game. Players are required to run a set distance of 20 metres in time with an audio signal. As the test proceeds the interval between successive bleeps gets smaller, therefore the players have to run progressively faster. The test is terminated when a player can no longer keep pace with two successive audio signals. During the test, it is important that the players cover the set distance and touch each line prior to turning and proceeding towards the next line. In order to administer the test effectively, it is recommended that one test leader calls out or keeps a record of when players drop out of the test, or are unable to maintain the required pace. Results are expressed as the level and shuttle. The total distance covered should also be reported. Maximum heart rate should also be assessed if heart rate monitors are available.
Flexibility Muscles respond to continuous training by becoming tighter and shorter, therefore limiting range of motion. This can result in injury, particularly if the muscle is forced beyond its natural limits. Moreover, specific joints need to have appropriate ranges of motion to facilitate skills such as kicking (hip, knee and ankle) and catching the ball (shoulder). Maintaining good flexibility through regular stretching can improve the range of motion of a joint and actively reduce the incidence of soft tissue injuries. Sit and Reach • The sit and reach test assesses the flexibility of the hamstrings and lower back. Players should remove their trainers and sit on the floor. Their legs should be straight and placed against the sit and reach unit. The player should then bend forward from the trunk, without jerking, pushing the marker as far forward as possible with their fingers, holding the final position for about three seconds. Each player is given three trials and the best score is recorded to the nearest 0.5 cm. It is acknowledged that there are a number of shortcomings associated with the validity of the sit and reach test, concerning limb lengths. However, the test provides a general assessment of lower body flexibility (which is very important), and its ease of administration warrants its inclusion in the battery of tests prescribed. Shoulder Rotation • The shoulder rotation test is not as common as the sit and reach test, but again it can be used to assess the general flexibility of the upper body, particularly the shoulder joint. Players should stand up straight and grasp the rotation bar (palms facing down), with a shoulder width grip, at chest level, in front of them. Keeping both arms straight, the player should then attempt to rotate the bar overhead, back behind the shoulders, and continue until they reach the base of the spine. In the overhead position, players should slowly slide their hands down the width of the bar until they can rotate to the finishing position. The aim is for both hands to be as close as possible at the finishing position. The distance between the inset of both thumbs is measured to the nearest cm on the bar. The closer the hands, the better the flexibility and vice versa. Shoulder width is also measured by recording the distance between the right and left acromiale (position where the collar bone joins the shoulder blade). The shoulder rotation score is determined by subtracting the shoulder width from the grip width in the finishing position.
Analysis and Interpretation • Meaningful changes should be highlighted • Compare percentage differences • Comparisons within positions may be useful • Compare results with benchmark data • Provide individual feedback to players in the form of a hard copy of their results • Realistic individual targets should be set for each player using their scores
Recommendations for U-14s • Physical (Height & Weight) • Strength (Vertical Jump & Medicine Ball Throw) • Speed (10 & 20 m Sprint) • Agility (10 m T-Test) • Endurance (Multistage-Shuttle Test) • Flexibility (Sit & Reach Box) • Start to build a test profile for each player • * Each county may decide which tests they feel most appropriate. What is most important is the strategy that is put in place to effect change.
Recommendations for U-15s • Physical (Height & Weight) • Strength (Vertical Jump & Medicine Ball Throw) • Speed (10 & 20 m Sprint) • Agility (10 m T-Test) • Endurance (Multistage-Shuttle Test) • Flexibility (Sit & Reach Box) • Look at each players test profile to establish trends • * Each county may decide which tests they feel most appropriate. What is most important is the strategy that is put in place to effect change.
Recommendations for U-16s • Physical (Height & Weight) • Functional Movt. (Overhead Squat/In-line lunge) • Strength (Vertical Jump & Medicine Ball Throw) • Speed (10 & 20 m Sprint) • Agility (10 m T-Test) • Endurance (Multistage-Shuttle Test) • Flexibility (Sit & Reach Box) • * Each county may decide which tests they feel most appropriate. What is most important is the strategy that is put in place to effect change.
Recommendations for U-17s • Physical (Height & Weight) • Functional Movt. (Overhead Squat/In-line lunge/Double hurdle hop) • Strength (Vertical Jump & Medicine Ball Throw) • Speed (10 & 20 m Sprint) • Agility (10 m T-Test) • Endurance (Multistage-Shuttle Test) • Flexibility (Sit & Reach Box) • * Each county may decide which tests they feel most appropriate. What is most important is the strategy that is put in place to effect change.
Summary • The initial assessment is used to establish the strengths, weaknesses, and priorities for development for each player, allowing an individualised programme to be prescribed. • This represents a baseline level and further evaluations allow the effectiveness of the individualised training programme to be determined. • Although sports performance is multifaceted, improvements in functional movement and physical fitness should facilitate enhanced performance during competition. • For any structured yearly training, the coach and sports physiologist should decide on and plan all testing dates in advance. Generally appropriate testing times are at the beginning and end of each training phase, allowing assessment of the effectiveness of each phase. The coach can then use this information to plan the next training phase at both the team and individual level.
