Player welfare the camogie association
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the camogie association
player
welfare
2020
Table of Contents
Contents
SECTION 1: Injury Prevention and Concussion
• Injury Prevention Programme 3
• The Camogie Early Movers Programme (Under 8 - Under 12) 6
• The Camogie Rapid Movers Programme (Under 13 and Under 14) 8
• The Camogie Mature Movers Programme (Under 15 and Under 16) 10
• Recovery for Camogie Players 18
• Concussion Management Guidelines 21
SECTION 2: Nutrition and Lifestyle
• Nutrition 28
• Hydration 32
• Sleep 34
• Work-Life Balance 36
SECTION 3: Health and Wellbeing
• Developing Emotional Wellbeing 41
• Mental Health First Aid 46
• Be Body Positive 48
• Alcohol and Sports Performance 52
Player Welfare 2 Camogie Associtaion
SECTION 1: Injury Prevention and Concussion Injury Prevention Programme Welcome to the Camogie Injury Prevention Programme. This programme is an injury prevention warm-up based on the GAA Activate Warm-up. It was developed by researchers in Dublin City University School of Health and Human Performance led by Dr Siobhán O’Connor in collaboration with the Camogie Association. Programme Layout The programme consists of three phases. Phase one is composed of running, cutting and landing exercises, phase two is composed of strength plyometrics and balance exercises and phase three is composed of agility and power exercises. In phases one and three, coaches should encourage players to move in multiple directions and include sport specific skills throughout e.g. striking, hand-passing and roll/jab lift. Player Welfare 3 Camogie Associtaion
section 1: Injury Prevention and Concussion
Camogie Injury Prevention Programme
PHASE 1: RUNNING, CUTTING AND LANDING MECHANICS
PHASE
PHASE 1:1: RUNNING,
RUNNING, CUTTING
CUTTING AND AND LANDING
LANDING MECHANICS
MECHANICS
PHASE
PHASE 1:1: RUNNING,
RUNNING, CUTTING
CUTTING AND AND LANDING
LANDING MECHANICS
MECHANICS
PHASE 1: RUNNING, CUTTING
Reps Out AND LANDING MECHANICS In
Reps
Reps Out
Out In
In
Reps
Reps Out
Jog
Out (focusing on upper In
InSkip
1 2 reps
Reps Jog
Out
Jog (focusing
(focusing on
on upper
upper A
InSkip
1 2 reps
1 2 reps body
Jog
Jog technique)
(focusing
(focusing on
on upper
upper A
A Skip
1 2 reps
1 2 reps body
body
Jog technique)
technique)
(focusing on upper A
A Skip
Skip
1 2 reps body
½ Pace technique)
Run (focusing on lower A
2 2 reps body
½
body
½ Pace
Pace
technique)
Run (focusing
technique)
Run (focusing on
on lower
lower IceSkip
Hockey Stop
2 2
2 2 reps
reps body
½ Pace
½ Pace technique)
Run (focusing on lower
Run (focusing on lower Ice
Ice Hockey Stop
Hockey Stop
2
2 2
2 reps
reps body
body
½ Pace technique)
technique)
Run (focusing on lower Ice
Ice Hockey Stop
3 2 reps
2 body technique)
Jump,technique)
Catch and Land PickHockey
Ice Ups Stop
Hockey
3 2
3 2 reps
reps body
Jump, Catch and
body technique)
Jump, Catch and Land
Land Ups Stop
Pick Ups
Pick
3
3 2
4 2 reps
reps Jump,
Jump, Catch
Partner Shuffle
Catch and
and Land
Land Pick
Pick Ups
Lunge Stops
Ups
4
4 2 reps
3 2 reps Partner
Jump, Catch
Partner Shuffle
Shuffleand Land Lunge
Pick Ups
Lunge Stops
Stops
4
5
4 2
2 reps
reps Partner
Slow
Partner Shuffle
Plant & Cut
Shuffle Lunge
Squat
Lunge Stops
Stops
Stops
5
4
5 2
2 reps
reps Slow
Partner Plant & Cut
Shuffle
Slow Plant & Cut Squat
Lunge Stops
Stops
Squat Stops
5
5 2 2 reps
reps Slow
Slow PlantPlant && Cut
Cut Squat
Squat Stops
Stops
5 2 reps Slow Plant & Cut Squat Stops
PHASE 2: STRENGTH, PLYOMETRICS AND BALANCE
PHASE
PHASE 2: STRENGTH,
2:between
STRENGTH, PLYOMETRICS
PLYOMETRICS AND
AND BALANCE
BALANCE
Alternate
PHASE 2:
PHASE 2:between
STRENGTH,
STRENGTH, Circuits 1 and 2 on a monthly
PLYOMETRICS
PLYOMETRICS basis
AND BALANCE
AND BALANCE
Alternate
Alternate
PHASE 2:between
STRENGTH, Circuits
Circuits 1
1 and
and 2
PLYOMETRICS 2 on
on aa monthly
monthly
AND basis
basis
BALANCE
Alternate between
Alternate between Circuits
Circuits 11 and
and 2 2 on
on aa monthly
monthly basis
basis
Alternate
Repsbetween CircuitsCircuit 1 and 21on a monthly basisReps Circuit 2
Reps
Reps Circuit
Circuit 1 1 Reps
Reps Circuit
Circuit 22
1 Reps
5 reps per leg
Reps Circuit
Arabesque
Circuit 1
1 Reps
5 reps per leg
Reps Circuit
Arabesque
Circuit 2
2
1 5 reps
1 Reps per
5 reps per legleg Arabesque
Circuit
Arabesque 1 5 reps
Reps per leg
5 reps per leg Arabesque
Circuit
Arabesque2
1
1 5
10reps
5 per
per leg
swings
reps leg Arabesque
Arabesque 5
10reps
5 per
per leg
swings
reps leg Arabesque
Arabesque
2 10
1 5
10 swings
reps per leg
swings Leg Swings (front)
Arabesque 10
5
10 swings
reps per leg
swings Leg Swings (lateral)
Arabesque
2 each
2 10
10 side
swings
swings Leg
Leg Swings
Swings (front)
(front) each
10
10 side
swings
swings Leg Leg Swings
Swings (lateral)
(lateral)
2 each
each
10
2 each side
side
swings Leg
Leg Swings
Swings (front)
(front) each
each
10 side
side
swings Leg
Leg Swings
Swings (lateral)
2 10
each side
reps
side – 5 reps Partner
Leg Swings Push into
(front) each
each side
side Partner
Leg Swings Push(lateral)
into Lunge
(lateral)
3 10 reps
each
10 side
reps – 5 reps Partner Push into 10 reps
each side Partner Push
Push into
into Lunge
3 each
3 10
10 leg––– 5
reps
reps
5 reps
5 reps
reps
Partner
Partner
Push into
Lunge (straight)
Partner Push
Push into
into 10
10 reps
reps
Partner
(multi-directional)
Partner
Partner Push
Push into
into
Lunge
Lunge
Lunge
3 each
each
10
3 each leg
leg
reps – 5 reps Lunge
Lunge
Partner (straight)
(straight)
Push into 10
10 reps
repsinitially (multi-directional)
(multi-directional)
Partner Push into Lunge
3 5 reps
each leg
initially
leg Lunge
Nordic (straight)
Hamstring
Lunge (straight) 5 reps
10reps
reps (multi-directional)
(multi-directional)
4 5 reps
each initially
repsleg Nordic Hamstring 5 reps initially Nordic Hamstring Curl
4
4 5
5
(increasing
5 reps to 10) Lunge
initially
reps initially
initially Curl (straight)
Nordic
Nordic
Nordic
Hamstring
Hamstring
Hamstring
5
5
5 reps
initially
(increasing to 10)
reps initially
initially
(multi-directional)
Nordic
Nordic Hamstring
Hamstring CurlCurl
4
4 5(increasing
(increasing
reps to
to
initially 10)
10) Curl
Curl
Nordic Hamstring (increasing
(increasing
5 reps to
to
initially 10)
10) Nordic
Nordic Hamstring
Hamstring CurlCurl
4 (increasing
Hold of 10s to
(increasing to 10)
10) Curl
Curl (increasing
10 reps holding
(increasing to 10)
to 10)
for Nordic Hamstring Curl
5 Hold of
of 10s
(increasing
10s to Front Plank 10 reps
reps holding for Front Plank with Leg Lift
5 Hold
(increasing
5 Hold
Hold of
of 10s
10s toto 10)
30s) Curl
Front
Front Plank
Plank
(increasing
10
2 secs
10
10 reps
reps holding
to 10)
holding for
holding for
for Front
Front Plank
Plank with
with Leg
Leg Lift
Lift
5 (increasing
5 (increasing
Hold of 10s
(increasing to
to 30s)
30s) Front
to 30s) Front
30s) Front
Side Plank
Plank
Plank with leg
2
2 secs
10secs
reps
2 secs
secs holding for Front
Front Plank with
Plankwith
Side Plank
Leg
withleg
Leg Lift
liftLift
5 (increasing Plank 2 Front Plank with Leg Lift
6 (increasing
6
10 reps each 30s) Side
toside Side Plank with
with leg
Plankknee leg 10secs
2 reps each side SideSide Plank with
with leg
Plankleg leg lift
lift
6 10
10 reps
reps each
each side lift – bent
side Side
Side
lift Plank with
with leg
Plankknee leg 10
10 reps
reps each
each side
side Side– straight
–Side Plank with
with leg
Plankleg leg lift
lift
6
6 10
10 reps
reps each
each side
side lift –– bent
Side bent
Plank knee
with leg 10
10 reps
reps each
each side
side – straight
Side straight
Plank leg
with leg lift
7 10
6 5 reps
repspereachlegside liftlift
Split– bent
– bent knee
Leg Squats
knee 10 reps
reps each side ––Scissor
straight
Scissor leg
Jumps
straight leg
7
7 55 reps
reps per
per leg
leg Split
lift
Split Leg
Leg Squats
– bent knee
Squats 10
10 reps –Scissor Jumps
straight leg
Jumps
7
7 5
5 reps
reps per
per leg
leg Split
Lateral
Split Leg
Leg Squats
Hop
Squats 10
10 reps
reps Scissor
DiagonalJumps
Scissor Hop
Jumps
8 5 reps per leg
7 Lateral
Split
Lateral Leg Hop
Squats
Hop 5 reps
10 reps per leg Diagonal
Scissor
Diagonal Hop
Jumps
Hop
8
8 55 reps
reps per
per leg
leg and Hold
Lateral
Lateral Hop
Hop 5
5 reps
reps per
per leg
leg and Hold Hop
Diagonal
Diagonal
8
8 5 reps per leg and
and Hold
LateralHold Hop 5 reps per leg and Hold Hop
and Hold
Diagonal Hop
9 5
8 10reps
5 repsper
reps per
leg
leg and
and Hold
Prisoner
Hold Squats 5
10reps
5 repsper
reps per
leg
leg and HoldSquats
Prisoner
and Hold
9
9 10
10 reps
reps Prisoner
and HoldSquats
Prisoner Squats 10
10 reps
reps Prisoner
and HoldSquats
Prisoner Squats
9 10 reps
9 10 reps Prisoner Squats
Counter Movement
Prisoner Squats 10 reps
10 reps Prisoner
Prisoner Squats
Counter Movement
Squats
10
9 10 reps Counter
Prisoner
Counter Movement
Squats
Movement 10 reps Counter
Prisoner
Counter Movement
Squats
Movement
10
10 10
10 reps
reps Jump Movement
Counter
Counter Movement 10
10 reps
reps Jump with
Counter
Counter a Twist
Movement
Movement
10 10 reps
10 10 reps Jump
Jump Movement
Counter 10
10 reps
reps Jump with
Jump with
Counter aa Twist
Twist
Movement
10 10 reps Jump
Jump 10 reps Jump
Jump with
with aa Twist
Twist
Jump Jump with a Twist
PHASE 3: AGILITY & POWER
PHASE
PHASE 3:3: AGILITY
AGILITY & & POWER
POWER
PHASE 3:
PHASE 3: AGILITY
AGILITY & & POWER
POWER
PHASE 3: AGILITY & POWER
Reps Out In
Reps
Reps Out
Out In
In
1 2 Reps
reps
Reps Out
¾ Pace Run
Out In
High Skip
In
1 2 reps
Reps
1 2 reps ¾
Out Pace
¾ Pace Run Run High
High Skip
In Skip
1
2 2
1 2 reps
reps ¾ Pace Run
2 Forwards
¾ Pace Run1 Back High
Bounds
High Skip
Skip
2
1 2
2 2 reps
reps 2 Forwards
¾Forwards
2 Pace Run1 1 Back
Back Bounds
High Skip
Bounds
2
3
2 2 2 reps
2 reps
reps 2 Forwards
Fast Plant
2 Forwards &1 Back
Cut
1Cut
Backwith Ball Bounds
One
Bounds on One
3
2 2 reps
3 Fast Plant
2 Forwards
Fast &
Plant &1CutBackwith Ball
with Ball One
Bounds
One on
on One
One
3
3 102 reps
2 reps Fast Plant
Feet
Fast Feet & Cut
Shuffle:
PlantShuffle: with Ball
Front
& Cut with to Back
Ballto Back One
Fast on
on One
Feet
One Feet Shuffle: right to left
One
4
3 10 reps
2 reps Fast
Fast Plant
Feet & Cut
Shuffle: Front
with Ball
Front to Back Fast
One
Fast on Shuffle:
Shuffle: right
One
Feet right to
to left
left
4 reps
4 10 reps (TwoFeet
Fast
Fast legs)Shuffle:
Feet Shuffle: Front
Front to
to Back
Back (single
Fast
Fast leg)
Feet
Feet Shuffle: right
Shuffle: right to
to left
left
4
4 5 10 reps
10reps
repseach leg (Two
(Two
Fast legs)
legs)
Feet Shuffle: Front to Back (single
(single
Fast leg)
leg)
Feet Shuffle: right to left
5
4 5 10reps
repseach leg (Two
Dynamic
(Two legs) Lunge
legs)Lunge (single leg)
(single leg)
5
5 5 reps each leg Dynamic
(Two
Dynamic legs)Lunge (single leg)
5
5 5 5 reps
reps each
each legleg Dynamic
Dynamic Lunge Lunge
5 5 reps each leg Dynamic Lunge
For more information on the Camogie Injury Prevention Programme please see
https://learning.gaa.ie/camogieinjuryprevention
Player Welfare 4 Camogie Associtaion
section 1: Injury Prevention and Concussion
Camogie Early, Rapid and Mature Movers
Programmes
Introduction:
The Camogie Early Movers (Under 8 – Under 12), Rapid Movers (Under 13 and Under
14), and Mature Movers (Under 15 and Under 16) Programmes are warm-ups designed
for underage Camogie players. These warm-up exercises help players build strength,
coordination and develop good movement patterns, providing them with a solid
foundation of movement that is specific to each stage of their physical development
based on the Long-Term Player-Athlete Development Model. The exercises are not
seen as a replacement for current warm-up procedures, rather it is suggested that the
exercises can be introduced over time as deemed appropriate by the coach. They target
specific windows of trainability for each age group and provide a framework in which
players can progressively work towards being equipped to complete the full Camogie
Injury Prevention Programme (described above).
The full programme is completed by players from Under 17 up. It is important to note
that, as players mature at different rates, coaches are encouraged to implement the
programme as they deem most appropriate for their players.
There are three age-specific adapted versions also available:
1. The Camogie Early Movers Programme (Under 8 - Under 12)
2. The Camogie Rapid Movers (Under 13 and Under 14)
3. The Camogie Mature Movers (Under 15 and Under 16)
These age-specific programmes have been tailored to match the developmental needs of
underage Camogie players and it is encouraged that they are made as fun as possible to
increase player engagement.
Player Welfare 5 Camogie Associtaion
section 1: Injury Prevention and Concussion
The Camogie Early Movers Programme
(Under 8 - Under 12)
Phase 1
Exercise Sample Cue for Children
Jog “Run on hot ground”
A-March “March like a soldier”
½ Pace Jog “Run on lava”
Ice Hockey Stop “Stop like an ice hockey player”
Jump, catch and land* “Jump and land on a horse”
Pick ups “Dig up the ground”
Partner Shuffle “Walk like a crab”
Lunge Stops “Walk like a robot”
Slow plant and cut “Walk like an astronaut”
Squat Stops “Lay an egg”
*progress to include catching
Phase 2
Exercise Sample Cue for Children
Arabesque “Pretend you’re an aeroplane”
Leg Swings (Front) “Cut the grass with your foot”
Leg Swings (Side) “Cut the grass with your foot”
Lateral Hop and Hold “Stuck in the mud”
Phase 3
Exercise Sample Cue for Children
¾ Pace Run “Run with rockets on your feet”
High Skips “Skip to the sky”
2 Forward, 1 Back “Rocket racers”
Fast Foot Shuffle (Front) “Itchy Feet”
Player Welfare 6 Camogie Associtaion
section 1: Injury Prevention and Concussion
What are the aims for this group?
• Build the mechanics of good movement while incorporating basic object control.
• Ensure that the programme is kept fun throughout. This can be done by making
exercise descriptions simpler such as ‘laying an egg’ rather than ‘squat stop’ and
limiting the amount of time spent explaining the exercise to your players.
What does the Early Movers Programme do?
• Emphasises fundamental movement and sports skills
• These phases occurs during a window of accelerated adaption to motor co-
ordination training in young players between the ages of 8-11. Emphasising these
skills at this age helps develop young players’ overall movement quality and sport-
specific skill levels.
How do you coach it?
• It is important that these phases are fun.
• Continuous exercises without specified reps should be done for a moderate period
of time – about 10-15 seconds or to your own discretion. A repetition or rep is one
successful completion of an exercise. So for the squat stop there are two reps
meaning you do two squats fully.
• It is recommended that you gradually introduce the programme phase by phase to
allow you and your players to become accustomed to it.
• Use simple instructions or cues that describe good technique for that exercise.
Too much information to players in this age group will decrease their engagement
and interest.
• Make sure to adapt it to your group. The exercises below are rough guidelines but
the best judgement of what will be suitable to a group is your own knowledge of
their skill and maturity levels so the exercises and coaching style can be adjusted
to this accordingly.
Player Welfare 7 Camogie Associtaion
section 1: Injury Prevention and Concussion
The Camogie Rapid Movers Programme
(Under 13 and Under 14)
Phase 1 – As above
Phase 2 – Early Movers Plus the Following
Exercise Sample Cue for Children
Side Plank “Pretend you’re a Starfish”
Diagonal Hop and Hold “Stuck in the Mud”
Counter Movement Jump “Jump on a Trampoline”
Phase 3 – Early Movers Plus the Following
Exercise Sample Cue for Children
Two Foot Bounds “Jump/Bound like a Rabbit”
Fast Plant and Cut “Run like a ninja”
One on One “Show n’ go”
Fast Foot Shuffle (Side) “Hot Potato”
What are the aims for this group?
• Build the mechanics of good movement and strength while incorporating basic
object control.
• Ensure that the programme is kept fun throughout. This can be done by making
exercise descriptions simpler such as ‘laying an egg’ and limiting the amount of
time spent explaining the exercise to your players.
What does the Rapid Movers Programme do?
• Emphasises early strength training while incorporating fundamental movement
and sports skills.
• This phase occurs at the beginning of a window of accelerated adaption to strength
and aerobic training.
• Skill and speed is also maintained or further developed at this phase.
How does it differ from the Early Movers Programme?
• At this age we are still looking to keep the warm-up fun and engaging, but we
are also looking to incorporate more strength training. There are six additional
exercises implemented at this age.
Player Welfare 8 Camogie Associtaion
section 1: Injury Prevention and Concussion
How do you coach it?
• It is important that this phase is fun. At the Under 12 age group although players
are maturing we want to stay on the fun side of training to keep them interested
and engaged.
• Continuous exercises without specified reps should be done for a moderate period
of time – about 10-15 seconds or to your own discretion. A repetition or rep is one
successful completion of an exercise. So for the squat stop there are two reps
meaning you do two squats fully.
• It is recommended that you gradually introduce the programme phase by phase to
allow you and your players to become accustomed to it.
• Use simple instructions or cues that describe good technique for that exercise.
Too much information to players in this age group will decrease their engagement
and interest.
• Make sure to adapt it to your group. The exercises below are rough guidelines but
the best judgement of what will be suitable to a group is your own knowledge of
their skill and maturity levels so the exercises and coaching style can be adjusted
to this accordingly.
Player Welfare 9 Camogie Associtaion
section 1: Injury Prevention and Concussion
The Camogie Mature Movers Programme
(Under 15 and Under 16)
The Camogie Mature Movers Programme is a functional movement programme based
on the Activate* Warm-up. This takes fifteen minutes and can be done before all training
and matches as part of your warm-up. The programme is done with helmets on and
where possible with hurley in hand. In this example, the programme was completed
inside a 20 x 20 metre sqaure, but the size and number of squares is flexible to the
number of players in your group. In between exercises in phases 1 and 3 players move
in multiple directions around the square. Coaches should encourage players to include
sport specific skills throughout e.g. striking, hand-passing and roll/jab lift. The Camogie
Mature Movers Programme is a sample recommendation of exercises that may be
suitable for the Under 15 and under 16 age groups. This breakdown is based on the
player pathway and long-term player-athlete development programme.
The injury prevention programme consists of three phases:
Phase 1: Phase 2:
Phase 3:
Running, cutting Strength
Agility and
and landing Plyometrics and
Power
mechanics Balance
NOTE: Phase 2 should not be done before matches
What are the aims for this group?
• Optimise and progress strength and aerobic training
• Begin to introduce structure and format to the warm-up
• Progress speed and skill training
Player Welfare 10 Camogie Associtaionsection 1: Injury Prevention and Concussion
What does the Mature Movers Programme do?
• Optimises and develops further strength and aerobic training
• Players come to the end of the window of accelerated adaption for strength and
aerobic training at this age. By emphasising this, we optimise players’ physical
development.
• Skill and speed is also maintained or further developed at this phase.
How does it differ from the Rapid Movers Programme?
• At this age group we begin to make the warm-up more structured throughout.
We move away from making exercises fun to a more rigid programme. We also
continue to build on the strength and aerobic training we did before. There are five
additional exercises in this phase.
How do you coach it?
• Give the players full instructions and continue to give cues and directions the
entire time they are doing each exercise. Make the warm-up more structured and
focused as we move away from training with an emphasis on fun.
• Give regular feedback to players throughout the warm-up to maintain good
technique for all exercises.
• Continuous exercises without specified reps should be done for a moderate period
of time – about 10-15 seconds or to your own discretion. A repetition, or rep, is one
successful completion of an exercise. So for the ‘squat stop’ there are two reps
meaning you do two squats fully.
• It is recommended that you gradually introduce the programme phase by phase to
allow you and your players to become accustomed to it.
• Make sure to adapt it to your group. The exercises below are rough guidelines but
the best judgement of what will be suitable to a group is your own knowledge of
their skill and maturity levels so the exercises and coaching style can be adjusted
to this accordingly.
Player Welfare 11 Camogie Associtaionsection 1: Injury Prevention and Concussion
Phase 1: Running, cutting and landing mechanics
Jog 10-15 seconds A-March 10-15 seconds
Instructions: Instructions:
Jog on the balls of With high knees and
your feet and move arms march on the
around the square balls of your feet
Watch out for: Players Watch out for:
running in circles and Players struggling to
not all around the move opposite arms
square and legs—this must be
corrected
½ Pace Jog 10-15 seconds Ice Hockey Stop 2 each leg
Instructions: Instructions:
Run on the balls of Stop with your feet
your feet staying tall wide, bend one knee
throughout and sit back. Put your
Watch out for: weight through the
Players heel-striking lunging foot, hold for
while running—this one second.
should be corrected Watch out for:
Players rounding their
back, ensure knee
is bent and player is
sitting back
Jump, Catch, Land 10-15 seconds Pick-Ups 10-15 seconds
Instructions: Instructions:
Jump in the air to Bend over and jab lift
catch a high ball and or roll lift the sliotar,
land with bent ankles, you should feel a
knees and hips gentle stretch in your
Watch out for: hamstring
Players’ knees caving Watch out for:
in, players landing with Player’s with poor
very straight legs—ex- lifting technique
tremely important that
this is corrected
Player Welfare 12 Camogie Associtaionsection 1: Injury Prevention and Concussion
Partner Shuffle 10-15 seconds Lunge Stops 2 each leg
Instructions: Instructions:
Side-step around On your call, drop into
partner with knees a quick lunge. Keep
slightly bent, stay knees and hips at right
facing the whole way angles. Hold for one
the entire time second.
Watch out for: Knees Watch out for: Knees
caving in as players caving in or rounding
sidestep. Players in the lower back
facing forwards rather
than sidewards.
Slow Plant & Cut 10-15 seconds Squat Stop 2 reps
Instructions: Instructions:
Pick a spot on the On your call, players
ground, bend your lower into a squat.
knee over your toe, Keep knees straight
drop opposite shoulder over the toes and sit
and change direction back into the squat.
Watch out for: Knees Hold for one second
caving in, cutting off Watch out for:
the wrong foot—must Players rounding their
be corrected backs, knees caving in.
Phase 2: Strength, Plyometrics and Balance
Arabesque 5 Each Leg Leg Swings (Front) 10 Each Leg
Instruction: Focusing Instructions:
on your balance, Face opposite
keep hips level and directions holding
tilt backwards. At shoulders, swing your
end range pull back inside leg back then
upright using the kick up into your hand
hamstrings Watch out for:
Watch out for: Player’s not kicking
Players rounding their inside leg/opposite
lower back rather than arm
hinging from hips
Player Welfare 13 Camogie Associtaionsection 1: Injury Prevention and Concussion
Leg Swings (Side) 10 Each Leg Partner Push into Lunge 5 Each Leg
Instructions: Instructions:
Stand behind partner Push partner gently in
and hold onto the back. Drop into a
shoulders, swing your lunge keeping knees
legs across your body and hips at 90 degrees
Watch out for: and upper body
Players moving upper upright
body rather than hips Watch out for:
Knee caving in, knee
hitting off the floor in
the lunge
Diagonal Push into Lunge 5 Each Leg Front Plank 10 Second Hold
Instructions: Instructions:
Push your partner Put your hands straight
gently in a diagonal underneath shoulders
direction. When and keep your body in
receive a push drop a straight line. Tighten
into a lunge keeping glutes and core
your knee in line with Watch out for: Players
the toes who cannot stabilise
Watch out for: Knee through their core and
caving in, players who lower back. These
fail to control the push players must be
regressed to an easier
version
Side Plank 10 Second Hold Each Leg Split Squat 5 Each Leg
Instructions: Instructions:
Bend knee to 90 Starting in a semi-
degrees and rest on lunge position, drop
elbow., keep backside your back knee
tucked in and head towards the ground.
back. Keep hips and knees
Watch out for: at 90 degrees
Players bodies not Watch out for:
in a straight line, hip Players without the
dropping down—must strength to keep knee
be regressed to an off the ground
easier exercise
Player Welfare 14 Camogie Associtaionsection 1: Injury Prevention and Concussion
Lateral Hop and Hold 5 Each Leg Diagonal Hop and Hold 5 Each Leg
Instructions: Instructions:
Jump side to side Jump diagonally
landing on a bent landing on a bent
knee, stick the landing knee, stick the landing
and propel to the other and propel back to the
side start position
Watch out for: Knee Watch out for: Knee
caving in on landing caving in on landing
Counter Movement Jump 5 reps
Instructions:
From a semi-squat position keep feet hip width distance apart and
use your arms to jump high in the air
Watch out for: Knees coming together on jumping or landing
Phase 3: Agility and Power
¾ Pace Run 10-15 seconds High Skips 10-15 seconds
Instructions: Instructions:
Run on the balls of Moving opposite arms
your feet staying tall and legs skip high in
throughout. the air
Watch out for: Watch out for:
Players running at Players not jumping
too slow a pace, heel high enough—
striking encourage explosive
jumps
2 Forward 1 Back 2 reps 2 Foot Bounds 2 reps
Instructions: Instructions:
Sprint out 2 meters, With your whole foot,
chop your feet and land on the ground and
backpedal 1 meter then jump out as far as you
run on can three times
Watch out for: Watch out for:
Players running in the Knee caving in on
wrong direction landing
Player Welfare 15 Camogie Associtaionsection 1: Injury Prevention and Concussion
Fast Plant and Cut 2 reps each leg One on One 2 reps each leg
Instructions: Instructions:
At speed, plant your Side-step off one leg to
foot in the ground, bend beat your defender
the knee over the toes Watch out for:
and change direction Knee caving in while
Watch out for: changing direction
Knee caving in while
changing direction
Fast Foot Shuffle Front 10 reps Fast Foot Shuffle Side 5 reps each leg
Instructions: Instructions:
On balls of the feet On one foot, shuffle
shuffle back and forth side to side as fast as
as fast as possible possible
Watch out for: Watch out for:
Players knees knocking Knee caving in, player
together not staying upright
Dynamic Lunge 5 reps each leg
Instructions:
Jump forward, landing with a bent knee spring back as fast as you can and land where you
started
Watch out for:
Big impacts on landing, landing with a straight leg, knee caving inwards
Player Welfare 16 Camogie Associtaionsection 1: Injury Prevention and Concussion Summary Table: Exercise selections for phase two and three of the Camogie Early Movers (EM), Camogie Rapid Movers (RM) and Camogie Mature Movers (MM) Programmes. Note – The entirety of Phase 1 is used in all three programmes Phase 2 Exercise EM RM MM Arabesque • • • Leg Swing (Front) • • • Leg Swing (Side) • • • Partner Push into Lunge • Diagonal Push into Lunge • Front Plank • Side Plank • • Split Squat • Lateral Hop and Hold • • • Diagonal Hop and Hold • • Counter Movement Jump • • Phase 3 ¾ Pace Run • • • High Skips • • • 2 Forwards 1 Back • • 2 Foot Bounds • • Fast Plant and Cut • • One on One • • • Fast Foot Shuffle (Front) • • Fast Foot Shuffle (Side) • Dynamic Lunge • For more information on the Camogie Injury Prevention Programme please see https://learning.gaa.ie/camogieinjuryprevention Player Welfare 17 Camogie Associtaion
section 1: Injury Prevention and Concussion
Recovery for Camogie Players
by Risteard Byrne
What is Fatigue? Fatigue is an important If this imbalance between training load
and necessary result of training where and recovery persists over a long period
we experience a temporary decrease in of time it can result in decrements in
physical and psychological performance physical and psychological performance
following a training session. If a training and can ultimately (in rare cases) result
session is at a sufficient intensity it pushes in overtraining syndrome.
our body beyond its normal capacity into
an overloaded state. Recovery from this Recovery Strategies
overload in turn results in an increase in
fitness or adaptation. Cornerstones of Good Recovery
Refuel + Rehydrate
What is Adaptation? Adaptation is our
Sleep
body’s ability to increase its capacity
for work in response to a training Avoid Alcohol
stimulus – as a result we increase our
Refuel – Foods containing protein and
fitness. In order to maximise adaptation
carbohydrate should be consumed
from training athletes must recover
within 30 minutes following exercise.
adequately.
An athlete’s diet should contain enough
What is Recovery? Recovery is our nutrients in the form of carbohydrate,
ability to return to a state where we can protein, fat, vitamins and minerals to
function and perform optimally. sustain normal bodily functions and
to allow for optimal performance and
Why is Recovery Important An recovery from training and competition.
imbalance between training load and
recovery can result in an unwanted Guidelines for athletes:
fatigued state and a reduction in physical
and psychological performance. This can Protein 1.2-1.7 g/kg body weight per day
manifest in a decrease in an athlete’s for strength and endurance athletes.
ability to perform on the pitch or the Carbohydrate: 5-8g per kg bodyweight
perception that more effort is required to per day depending on daily energy
produce that same performance. expenditure.
Poor recovery can result in a decrease Fat: While carbohydrate and protein
in neuromuscular function which can intake should be favoured immediately
lead to an increased risk of injury, if this post-exercise daily fat intake for athletes
is prolonged it can result in immune- should be 20-35% of total energy intake
function suppression which can increase and fat intake should not decrease below
an athlete’s susceptibility to illness. 20% of total energy intake.
Player Welfare 18 Camogie Associtaionsection 1: Injury Prevention and Concussion
Rebecca Delee
A good example of a post-training advocated as a cornerstone for an
recovery snack is Chocolate Milk within athlete’s recovery from training.
30 minutes of your session. This is
hydrating, contains simple carbohydrates Checklist for Good Sleep
and good quality protein which is easily
1. Quiet environment – Consider
absorbed after training. This should be
earplugs if needed.
followed up with a main meal ideally
within 2 hours and continued hydration. 2. Cool room temperature 18°C.
3. Consistent Routine: Stick to the
Rehydrate – The replacement of fluids
and electrolytes lost during exercises same time to fall asleep and to
is important in the immediate post wake up.
exercise period. Urine clarity may 4. Avoid caffeine for 6hrs pre bed.
serve as the most practical method
5. Avoid using screens before sleeping.
to evaluate hydration status. Drinking
alcohol dehydrates you further and can 6. Aim for a minimal of 7hrs per night.
impair muscle recovery and therefore Some people will benefit from up
adaptation to training. to 9hrs.
7. Ensure room is completely dark –
Sleep is extremely important for our
health and is among the most powerful Consider using an eye mask.
tools we have for recovery. It is widely
Player Welfare 19 Camogie Associtaionsection 1: Injury Prevention and Concussion
Other Strategies for recovery Active Recovery: Low intensity aerobic
exercise can be used following intense
Compression garments: Wear for at exercise to increase blood flow around
least 12hours post exercise to reduce the body and can help speed up recovery.
the severity of muscle soreness and This is usually completed the day after
accelerate the recovery of muscle intense exercise and can be for as little
function following strenuous exercise. as 20 minutes.
Cold water immersion: During intense • 20 minutes easy bike riding or
periods of competition with games in water-based activity such as
quick succession or for athletes who play jogging in water or light swimming
multiple sports, cold water immersion can can be effective
help with short term recovery. However,
this can negatively affect some of the Psychological recovery: Our
longer-term benefits from training so may psychological and physiological
only be suitable for occasional use. systems can influence each other. A
holistic view of recovery will consider
• Up to 15 minutes at a temperature training, competition load and other
of 10-15°C after intense exercise life demands including what happens
has been shown to be effective. away from training and matches. Highly
competitive training and matches as
well as other stressful life events can be
psychologically fatiguing. It is important
that an athlete can switch off and engage
in other restful activities.
Sample Post match recovery plan:
1. Rehydrate + Refuel
2. Compression Garments
3. Avoid Alcohol
4. Good sleep
5. Next day active recovery in pool
for 20mins
Player Welfare 20 Camogie Associtaionsection 1: Injury Prevention and Concussion
Concussion ‘If in Doubt, Sit Them Out’
Concussion Management Guidelines
at any level or any age, the player should
be removed immediately from play, and
not return to action on the same day
(the impact itself may on occasion be
considered an indicator in this context,
even in the absence of any immediate
symptoms).
The player should be medically assessed
and not return to full contact play without
prior medical approval - “If In Doubt,
Sit Them Out”. In fact, research has
shown that by withdrawing a player from
play immediately following a potential
concussive impact, this reduced the
players’ recovery time when compared
with those who remained in games and
required a longer spell out of action before
making a full recovery.
This document sets out the Camogie
Association, GAA and LGFA Guidelines
in relation to Concussion Management.
What is Concussion?
The following recommendations are not
Concussion is a brain injury and can protocols or a clinical standard of care.
be caused by a direct or indirect hit to
the player’s head or body. Concussion Summary Principles
typically results in an immediate onset • Concussion is a brain injury that
of short-lived signs and symptoms. needs to be taken seriously to protect
However, in some cases, the signs and the short and long-term health and
symptoms of concussion may evolve over welfare of all players.
several minutes or hours or even days.
• If there are any signs leading to the
Concussion must be taken extremely
suspicion of concussion, a player
seriously as there is potential for
should be removed immediately from
catastrophic brain injury with children and
the field of play pending a full medical
adolescents at most risk.
assessment (the impact itself may on
The Camogie Association reaffirms its occasion be considered an indicator
position that if there are any signs leading even in the absence of any immediate
to a suspicion of a concussion for a player, symptoms). A player suspected
Player Welfare 21 Camogie Associtaionsection 1: Injury Prevention and Concussion
of having sustained a concussion impact syndrome, which is potentially
should not return to play on the same fatal in particular during adolescence
day. Subsequently a satisfactory, (Dick, 2009; Collins & Kontos, 2016).
supervised return to play protocol must In the interest of their long-term
be completed, followed by medical welfare, camogie and ladies football
approval, prior to return to play. If In players are advised to follow the GRTP
Doubt, Sit Them Out. protocol.
• Where a Team Doctor is present, he/she • A graduated return to school/
must advise the person in charge of the education strategy is also necessary.
team (i.e. Team Manager) in this regard Communication between the doctor,
and the player must not be allowed to parents and teachers is essential
continue their participation in the game. so that a flexible individualised plan
• Concussion diagnosis is a clinical allowing incremental progression
judgement – Use of the SCAT 5 can aid from daily activities, school activities,
the doctor in his/her diagnosis. If a full return to school part time and return
SCAT 5 assessment has been deemed to school full time be implemented.
necessary, the player should not return No player should return to competitive
to play on the day. sporting activity prior to being cleared
• Concussion is an evolving injury. It is to return to school.
important to monitor the player after • The vast majority of players can be
the injury for 24-48 hours. managed locally by a doctor with
• All players suspected of having a the necessary skillsets, for example
concussion, must have adequate rest GP, Sports Medicine Doctor or Team
(no activity) of at least 48 hours and Doctor.
then must follow a gradual return to • A minority of players with prolonged
play (GRTP) protocol. Players must symptoms (greater than 4 weeks
receive written medical clearance (from for under-18s or greater than 10-14
a doctor) and present to the person in days for adult players, players with
charge of the team before returning to recurrent injuries or experiencing
full contact training. Players should not educational difficulties) should be
return to full contact training/matches referred to an appropriate specialist or
for at least 15 days from when the multidisciplinary clinic.
injury has first been diagnosed. (It is • All coaches should be made aware
recommended that the GRTP should by players and/or parents if a player
take at least 14 days.)
under their care has received a
• Over the past decade, there is evidence concussion in another sport/event.
to suggest that female players can be
• In children and adolescents, there
more susceptible to concussion. There
is a risk of catastrophic injury from
is also evidence to suggest that recovery
second impact syndrome if players
can take longer, and female athletes
are returned to play before they are
can also be more prone to second
recovered from concussion.
Player Welfare 22 Camogie Associtaionsection 1: Injury Prevention and Concussion
Signs and Symptoms
Diagnosis of
Contrary to popular belief, most (over
acute concussion
90%) concussions occur without a loss of
should involve the
consciousness and so it is important to
following:
recognise the other signs and symptoms.
Concussion must be recognised as an 1. Player’s subjective report of her
evolving injury in the acute stage. symptoms.
2. Observation of the player for
Some symptoms may develop
physical signs of concussion.
immediately while other symptoms may
appear gradually over time. Monitoring 3. Assessment of the player for
of players - minutes, hours and days - cognitive change or decline.
after the injury is therefore an important 4. Observation of players for
aspect of concussion management. behavioural change.
5. Players’ report of any sleep
disturbance.
Player Welfare 23 Camogie Associtaionsection 1: Injury Prevention and Concussion
Signs and Symptoms
INDICATORS WHAT YOU WOULD EXPECT TO SEE
Symptoms Headaches*
Dizziness
‘Feeling in a fog.’
Fatigue
Sensitivity to light or noise
Physical Signs Loss of consciousness
Vomiting
Vacant Facial Expression
Clutching Head
Balance Disturbance (ataxia / unsteadiness)
Motor In coordination
Slurred speech
Cognitive Impairment Loss short term memory
Difficulty with concentration
Decreased attention
Diminished work performance
Behavioural Changes Irritability
Anger
Mood Swings
Feeling Nervous
Anxious
Sadness or Depression
Withdrawal
Sleep Disturbance Drowsiness
Difficulty Falling Asleep
*Most common symptom
Player Welfare 24 Camogie Associtaionsection 1: Injury Prevention and Concussion
Return to Play (RTP)
A player with a suspected/ concussion should NEVER be allowed to return to play on the day
of injury. In addition, return to play must follow a medically supervised stepwise approach
and a player SHOULD NEVER return to play while symptomatic. A graded program of
exertion prior to medical clearance and return to play (GRTP) is generally recommended.
GRTP for All Players
Rehabilitation Stage Functional Exercise at Each Stage of Objective of
Rehabilitation Each Stage
1. No Activity for a Physical and Cognitive Rest Recovery
minimum of 48 hours
2. Light Activity Walking, swimming, cycling, keeping Increase HR
(at least 4 days) intensitysection 1: Injury Prevention and Concussion
Graduated return to education strategy
Concussion may affect the ability to learn at school (or college). Initially, the player may
need to miss a few days of school, followed by a gradual return, avoiding activities that
exacerbate symptoms.
MENTAL ACTIVITY ACTIVITY AT EACH STEP GOAL OF EACH STEP
Daily activities that Typical activities that the athlete does Gradual return to
do not give the during the day as long as they do not typical activities.
athlete symptoms increase symptoms (e.g. reading,
texting, screen time). Start with 5-15
minutes at a time and gradually build
up.
School activities Homework, reading or other cognitive Increase tolerance to
activities outside of the classroom. cognitive work.
Return to school Gradual introduction of schoolwork. Increase academic
full-time May need to start with a partial school activities.
day or with increased breaks during
the day.
Return to school Gradually progress school activities Return to full academic
full-time until a full day can be tolerated. activities and catch up
on missed work.
Player Welfare 26 Camogie Associtaionsection 1: Injury Prevention and Concussion
Helping Players Cope with a • Attention to hydration and
Concussion Injury nutrition is important (dehydration
Players often feel tired and may exacerbates and prolongs
experience difficulties at work or headaches and other symptoms).
school when carrying out a task which • When dealing with persistent
requires concentration. Players may symptoms, it is essential that
also encounter mood difficulties and players only take medications
feel depressed, anxious or irritable with prescribed by their doctor.
family or team mates. The following
actions can help players cope: • Recovery from concussion should
not be rushed nor pressure applied
• Once symptoms initially resolve to players to resume playing until
a light exercise programme (See recovery is complete. The risk of
GRTP) appears to speed up recovery. re injury is high and may lead to
• Support should be provided to recurrent concussion injuries. – “It
players during this recovery period. is better to have missed one game
Parents, Coaches and Team-mates than the whole season.”
should reassure the player to follow • Remember in children and
the recovery protocols and ask the adolescents, there is a risk of
player if he has any questions or catastrophic injury from second
concerns regarding the injury. The impact if players are returned
player should be included in social before they have recovered.
activities which do not put the player
at risk of a further concussion.
• Alcohol should be avoided as it may
delay recovery and put the player at
increased risk for further injury.
• Minimise exposure to TV, PC,
Laptops, Smartphone, Tablet, Video
Games etc These items should be
avoided two hours before sleep as
they can cause sleep disturbance.
• Sleep disturbance is common Remember
and hence restoring normal sleep
patterns and Circadian rhythms
full
is essential. Napping is generally recoverY
not recommended during recovery is possible!
from concussion, as it can disrupt
the circadian cycle of sleep and
wakefulness.
Player Welfare 27 Camogie AssocitaionSECTION 2:
Nutrition and
Lifestyle
Nutrition disturbances, delayed recovery, poor sleep,
fatigue, poor cognitive functioning. If you’re
by Kate McDaid experiencing any of these, your overall
It is well established that what we energy intake may need to be improved.
eat has an impact on our overall
With the above in mind, there is no one
performance and wellbeing. The better
diet that we can prescribe specifically
we can maintain our health, the more
to suit every athlete but there are some
likely we are to think, train and function
guidelines we can provide as seen below.
more effectively. We also reduce our
susceptibility to illness and injury. Different macronutrients will play various
roles in our recovery and fuelling. It’s
Food provides us with energy in the form
important to recognise their differences
of calories. The more exercise we carry
and to know where you can find them:
out and the greater its intensity, the more
energy we require to recover and fuel Carbohydrates: These are our main
sufficiently for our next session or game. energy source for high intensity exercise,
It must also be noted that every athlete they support our strength and power as
is different; different size, height, weight, well as our immune system. The higher
lifestyle, occupation and responsibilities. our training load and demand, the more
These too will have an impact on how carbohydrates need to be included in
much energy you require to sustain your our overall diet. Therefore carbohydrate
training load. Therefore it is important intake can vary with the time of season
that you start to think like an individual and our training schedules. Sources
and take note of changes made to your include foods like potatoes, rice, oats,
diet that support your needs. Practices fruit, couscous, bread, pasta.
that make you feel good and perform to a
level that you are happy with. Did you know that there is no great
difference between white and sweet
Inadequate fuelling can impair our potatoes so if you prefer one over the
performance and health, signs of this other that’s not a problem.
include: irritability, sleep disturbances,
increased illnesses, menstrual cycle
Player Welfare 28 Camogie Associtaionsection 2: Nutrition and Lifestyle
Protein: It is essential in supporting Vitamin C will aid iron absorption so
muscle growth, retention and repair. It including foods like citrus fruits, berries,
will also support our immune system peppers in your diet is important too.
and as it is the most filling out of the You should look to get your iron levels
macronutrients, including it in our meals checked regularly to ensure you are
makes them a little more satisfying. meeting your iron needs.
Protein intake should remain relatively
consistent each day looking to including Fat: Another energy source, fat provides
it in your main meals and a snack. us with fat soluble vitamins, supports
Protein is an essential part to recovery our recovery hormones and our immune
so it should always be part of our post- system so it plays a pivotal role in our
training/ match meal. Sources include health and performance. Some of the
poultry, dairy, red meat, eggs and fish. most nutrient dense sources of fat
Plant based sources include tofu, Quorn include dairy, oily fish, eggs, avocados,
and lentils for example. olives, nuts and seeds. A lot of athletes
don’t realise that fat should make up
Did you know red meat is a rich source ~ 25% of their total energy intake. It is
of iron, a mineral that as females is easier to opt for foods that are higher
particularly important for our health. in fat on days away from training and
Player Welfare 29 Camogie Associtaionsection 2: Nutrition and Lifestyle
matches as you are not as dependent
on carbohydrates those days to perform
optimally.
Did you know that consuming multiple
eggs per day will not have a negative
effect on our health? When we consume
cholesterol through food (present in the
yolk of an egg), our body starts to make
less of it. Great news for egg lovers!
Variety is an important aspect of any diet
so look to get a mixture of the sources
mentioned above.
aim to consume in your pre-training/
Fruit and vegetables – they cannot pre-match meals. The choice you go for
be forgotten. They aren’t always should be specific to you. When it comes
everyone’s favourite however they are to game day, pre-match meals should
very important. They provide us with be tried and tested around training to
vitamins, minerals, fibre, water and ensure it does not have any negative
anti-oxidants supporting our cognitive outcomes on your performance. As a
functioning, digestive health and helping rule of thumb, it is best to avoid food that
us to avoid illness and injury. Your daily is spicy, creamy and high in fibre before
target should be 6 + portions, a portion training and matches. Your last meal
size equivalent to: 2 small pieces of should be consumed 2-4 hours before
fruit (e.g. satsumas/ peaches)/ 1 piece training or throw in and should contain
of medium sized fruit/ half or 1 slice of carbohydrates, protein, a small amount
a large fruit (e.g. melon/ grapefruit)/ of fat and vegetables. Examples include:
1 fist of vegetables. Try incorporating
homemade smoothies and sauces into • Porridge, sliced banana, scoop of
your nutritional framework to help whey protein
contribute to your intake. Experimenting • Seasoned chicken, spinach and
with different cooking methods when it rice
comes to vegetables can also help you to • Tuna mayo, sliced peppers and
get a flavour for them. pasta
• Lean mince Bolognese with baked
Did you know that frozen vegetables and potato
fruits are just as nutritious as the fresh
alternatives? Having some in your freezer If you’re training and it’s an early
means you’re never stuck for options. morning start, look to include a meal that
is rich in carbohydrates the night before
Taking all of the above into account, to help you prepare for your morning
let’s have a look at what you should session.
Player Welfare 30 Camogie Associtaionsection 2: Nutrition and Lifestyle
With 30-60 minutes to go before training, 2. Add your vegetables, chickpeas,
should you want a snack, go for some tinned tomatoes and coconut milk
that is rich in carbohydrates and easy to and give your mix a good stir. Add
digest: spices and stir again
3. Increase the heat until your mix is
• Cereal/ cereal bars bubbling and then reduce the heat
• Fruit/ dried fruit so that it simmers
• Jellies 4. Add your chicken and allow the
• Toast and jam mix to simmer for ~20-25 mins,
stirring occasionally
Post-training/ match meals should
look similar to your pre-training/ match Training? Enjoy this curry with 2 fists of
options, including both protein and rice or potatoes.
carbohydrates (the amount of the latter Rest day? Enjoy this meal with 1 fist of
will depend on the intensity of the session). rice and a extra portion of vegetables
Being able to throw together some
Chilli Con Carne (4 servings)
easy, quick meals is so important as an
athlete. Cooking is a great skill to have Ingredients:
and it is certainly something everyone • 500g 5% minced beef
can master. It does not need to be
• 1 tin chopped tomatoes
complex, who has time for that! Below
are two, one pot recipes that are very • 1 tin kidney beans
easy to throw together. • 1 onion
• 2 large carrots, peeled and
NK curry (5 servings) chopped
• 2 peppers, de-seeded and chopped
Ingredients: • Fresh chilli, 2 gloves of garlic
• 1 x 400g tin chopped tomatoes
• Brown basmati rice
• 1 x 400g tin chickpeas
• 1 x 400ml tin of coconut milk
• 1 onion
• 2 large carrots, peeled and
chopped
• 2 peppers, de-seeded and chopped
fresh chilli, garlic, chopped
• mild curry powder
Method:
1. Chop your vegetables; peppers,
carrots and onions and open the
tins (carrots will need to be peeled
before also)
Player Welfare 31 Camogie Associtaionsection 2: Nutrition and Lifestyle
Method: Hydration
1. Prepare the mince first: Place pan
on hob and add all of the mince. Hydration plays a key role in
Using the spatula, separate it so that maintaining optimum health as well as
it is not in one big block. There is fat contributing to sporting performance.
already present in mince so that acts Being dehydrated by as little as 2%
as an ‘oil’ when cooking so there is can have negative consequences on
no need to add extra. Reduce the heat our performance. It will affect our
and stir the mince regularly until it is concentration, focus and our rate
all completely brown. of perceived exertion (i.e. it makes
2. While the mince is cooking, you exercise feel harder than it should).
need to chop your vegetables; From a health perspective, hydration
peppers, carrots and onions and plays an important role in immunity
open the tins. (Carrots will need to as it supports our saliva production
be peeled also before). which is our first line of defence against
3. When the mince is brown, add your germs. Therefore to make sure you’re
vegetables, kidney beans and tinned available to train and play and to get the
tomatoes and give your mix a good most out of your performance when you
stir. Add your spices and stir again. do, staying on top of your hydration is
4. Increase the heat until your mix is important. All athletes should arrive to
bubbling and then reduce the heat training and matches well hydrated.
so that it simmers.
Like other nutrition strategies, your
Training? Enjoy this chilli with 2 fists of hydration protocol is very specific to
rice or baked potato. It could also be you. We differ when it comes to the
served with some rice and salad in a wrap amount we sweat which has an impact
as a burrito. on how much fluid we need to consume
to replenish the fluid we lose while
Rest day? Why not have it with some cheese, training and in matches.
guacamole, salad and a fistful of rice.
This is an important factor to note as
rehydration is a really important part of
recovery too. Fluid isn’t the only thing
we lose when we sweat. We also lose
electrolytes, sodium being one of the
most important ones to consider. It can
be added to homemade sports drinks,
present in commercial sports drinks
or it will be present in oral rehydration
solution tablets you can get in most
pharmacies to add to your water bottle.
This is what makes these drinks more
Player Welfare 32 Camogie Associtaionsection 2: Nutrition and Lifestyle
Did you know?
• Adding no-added sugar squash/ slices of lemon/ lime or
berries to your water can make it tastier and easier to drink
• Tea and coffee will contribute to your overall fluid intake too
(espressos are not included though!)
• Soups, smoothies, fruit and vegetables are also contributors
to overall fluid intake
rehydrating that water on its own. Bearing Want to work out your sweat losses to
this is mind, these sorts of drinks should ensure you’re consuming enough fluid
be considered over the course of games to perform at your best?
in particular. You should trial different
Weigh yourself pre and post training. If
techniques at training so that come game
there is a difference of more than 1-2%
time you have a strategy you know works
of your bodyweight, you are probably not
and that you are comfortable with.
consuming enough fluid.
How can I stay on top of my fluid intake?
Here’s how you can make your own
Your urine! Below is a urine chart, the sports drink:
colours indicating where your hydration
• 500ml water, cordial of your
status is at. Aim to get your urine a clear/
choice, pinch of sea salt and 3tbs
straw like colour consistently over the
of sugar – give it a good stir!
course of the day.
Another way to stay on top of your
hydration is to drink to thirst. Carry a
water bottle with you and keep sipping
on it and refilling it as necessary over the
course of the day.
It is important not to consume a large
amount of fluid right before bed as
that can disrupt your sleep which in
turn, can have a negative impact on our
performance and recovery.
Player Welfare 33 Camogie AssocitaionYou can also read
