Paul Fisher
@PaulFisher17
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BSc | MRes | Assistant Lecturer in Sport @ATUDonegal_ | S&C Coach @atusportdonegal | Co-Head Performance Coach (Gym Owner) @Donegalphysio
Donegal
Joined October 2011
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Pinned Tweet
End of an era... after 6 seasons I have made the difficult decision to step away as head of s&c for the Donegal senior footballers. What an honour and privilege it has been 🔰 wishing them continued success in 2021
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Last rep of 10 & the buck who was mid group all set appears… there is always one…
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Simple Multi-Sprint Endurance drill that can be varied in many ways for the desired goal - manipulate distances, recovery pace etc.
Sample:
Sprint 15m + Jog 45m.
Sprint 30m + Jog 30m.
Sprint 45m + Jog 15m.
Sprint 60m.
Walk back recovery.
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My own take on the MAS Tabata method (2:1)… 400m of mixed distances including shuttles. A nice variation to use in-season to expose all players to elements they may not get enough of within training games.
Accel
HSR
Decel
COD
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Preseason = extensive & continuous in nature type conditioning ✅
Incorporate sport specific elements = kick / hand pass, solo, angled running towards a ball carrier…
3 x 5min bouts of continuous / interval training would be a nice duration to work off 🏃🏻 🏐
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Broken Bronco
20/20 + 40/40 + 60/60
If you have used the bronco as your preseason assessment and want to improve it these are good conditioning option… able to attack each rep at greater speeds due to recovery b/t reps and ultimately are rehearsing the test in training
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Club player missing a training session? What you should target if completing an individual session…
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The Copenhagen Adduction exercise has shown to be an easy and effective way to increase hip adductor strength and has been a big part of all our field based athletes programmes in recent times...
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@SmallerFishGAA
the most unassuming & modest s&c coach in Gaa & has been for years. S&C coaches perform neural activation prior to most training sessions and games irrelevant or comp, venue, telvised etc for physiological reasons…
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“Simplicity is the ultimate sophistication…”
It does what it says on the tin… a SSG focused on increasing repeated efforts.
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Creating a chase / race type environment for your speed is great method to elicit intent. Add a sports skill element and you’ve a quality drill.
I really like this from Derry’s WU (see video 2).
Drill could be easily manipulated to bias speed or repeated speed qualities.
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Gaelic Football High Speed Running Drill with the ball.
As an S&C coach at the business end of season, I find the simple addition of a basic skill / phase of play within the conditioning bouts really helps with player engagement, effort and intent. Win win for all involved.
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Sample GAA warm up using the R.A.M.P protocol… Session prep is an ideal opportunity for a physical prep coach to micro dose movement / speed qualities. The use of handling drills in the RAISE phase can link technical skill elements to our physical prep so a win win for all.
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Conditioning in-season: 🏐+🏃🏽♂️
Alternating your work bouts between running and SSG’s is an easy method to keep a check on technical & tactical elements of the game while overloading the physical requirements…
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7 years ago I was made head of s&c to a senior Inter-County team, who had no gym.
So I opened my own.
Albeit in a new premises - still squatting out of the same racks with the same bars and throwing around the same dumbbells 💪🏼
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Fun agility - shooting drill based off a rugby drill I seen last week (see in thread) Defender is the instigator and selects / blocks one gate, the attacker scans & reacts before going through the free gate to have a shot at pace. Loads of progressions in this one 🤔
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Recently I posted an off-season checklist highlighting importance of MSS exposure.
❗️This doesn’t mean you should neglect other speed qualities during the off season
I like programming a ‘speed circuit’ to be performed on a skills day taking adv of time on feet 🏃🏻 🏐
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Our perfect baby girl and Harry’s beautiful little sister, Holly Fisher 💝
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When “in-season” one of the major challenges is speed training with optimal recovery times between reps. Now is a great opportunity to focus on quality reps & more optimal recovery times. Mix & match linear & multidirectional drills across a training week 🏃💨
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Another skill based drill that combines some game specific acceleration work in the middle grid. The players TIMING of acceleration is physical focus point - in order to receive the ball at pace.
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As an S&C coach, when targeting speed qualities such acceleration and agility nothing beats the game itself in terms of application…
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Delighted to have my MRes study accepted for publication in an upcoming
@Sports_MDPI
special issue edited by
@DKieranCollins
Thanks to co-authors
@theronandoherty
@Maria_Faulkner
& Dr. Michael McCann for their support throughout.
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A take on fartlek training for team sports. It’s essentially adding changes of speed “speed play” to a more continuous bout. Rest 3min b/t sets. Mix and match your set format
#ItishSC
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Good to be back coaching after some time away from it - looking forward to the challenges ahead in 2022 🏐🏃🏽♂️💪🏼
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The Club championships are truly up and running when you see us s&c coaches tweeting the positive results - I’ll break the mould, a team I’m involved with was beat this weekend, they actually win last week - but my association to them doesn’t go week to week or on wins only 😅🤠
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Things I’d recommend considering as you prepare for return of your sport...
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To say that was an eventful two years would be some understatement. Delighted to graduate today with my Master of Research 👨🎓 📚 thanks so much to
@theronandoherty
and
@Maria_Faulkner
for all their guidance and support throughout my research.
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Whilst working towards my own MRes I find it useful having relevant research in info graph form or other visual representations around me...
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Fun agility drill for team sports ✅
3 defenders cover 4 bases - attacker in middle is aiming to create separation and space to target a free base before accelerating through.
Great to use at end of a warm up in prep for game based activities particularly SSGs
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MSE pyramid - in the past I’ve used this classic pyramid drill to work alongside a SSG to keep linear accels and some high speed running meters within the training component. You can alter your distances based on outcome
#IrishSC
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What’s an amazing bunch - ridiculously proud of this group!
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⬆️ RSA & conditioning elements in a 4v4 SSG
❓Attacking forward who scores must retrieve the next ball & give it to opposing team forcing an 4v3 overload
Although conditioning focused (I’m an s&c coach!) there’s is lots tech / tact football elements that can be targeted also
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Cool to see our article has made the cover story on this months issue on
@Sports_MDPI
Few of my previous players will know the scene all too well
📸:
@cathalellis
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When asked by external reviewers how do you plan to disseminate your research - I said it would be cool if
@YLMSportScience
did an info-graph of it! He does a great job at simplifying the paper and it’s findings 🏃🏻🏐⚽️🏀🏈🏃🏻
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First season complete as a player in around 6 years. Was enjoyable and will def help me empathise with GAA athletes going forward - Couple of soft tissue injuries - Learned a few lessons that will def alter some of my coaching practices.
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MCL Reconstruction ✅
Will be back doing demos in no time 👌🏼💪🏼
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Once teams have accumulated appropriate training load in preseason the use of SSGs as a conditioning tool is a great method to intro technical demands coupled with the physical demands.
4v4 x 4min on a 80m x 20m pitch won’t be long working the turkey off you 😅
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Had a chat with
@andyirishnews
last week about some of the challenges that exist in preparing inter county footballers to meet the demands of what is now required and ultimately why I personally had to step away...
A level playing field? Donegal coach Paul Fisher laments lack of resources in quest to close gap on Dublin
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Post Game Top up
Not getting playing minutes can be a factor in the ⬇️ of fitness levels and ⬆️ risk in subsequent training sessions.
Exposing yourself to sprint and high speed running post game may be an option to keep on top of fitness and injury risk management
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Kick pass & stride... another simple drill that incorporates a skill component with a conditioning element - see sample progression in comment below
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3 weeks of hoping my knee would settle down after a slip at Gaelic training… MRI revealed enough damage to end my club season 🙄 big plus is not blowing my ACL out, expert opinions suggest the strength of my quads & hamstrings was a big help. Do your strength work 💪🏼
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Sample on feet session that I have provided as part of my online preseason programme. May come in useful over the next few weeks along with the home workout in a previous post - make sure to thoroughly warm up prior to all sessions 👍🏼
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RIP
@patshovelin1
- the definition of a gentleman, you'll be sorely missed, thinking on all his family & friends at this difficult time.
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MAS RUNNING IS NOT JUST 15sec on:15sec off - All Gaa athletes are in off season - more extensive methods such as Grids may be worth considering. As per Dan Bakers original paper similar heart rate response can be targeted with maximal aerobic speeds vs supra-maximal speeds.
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Simple linear acceleration drill - by introducing the ball it adds the external element of timing your run to be off the shoulder of the receiver.
Speed = quality over quantity and adequate recovery between reps and sets.
(S&C coach training accel not a football coach)
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Some weekend 👌🏼
Harry making his big U7 debut with Malin - proud as punch! ⚫️🟡
Then a good day out in Clones, looking forward to heading to an Ulster final with the Donegal Ladies in a couple of weeks 💪🏼
And the men making their 10th Ulster final in 12 seasons, some going! 🔰
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So many questions lately from Gaelic football and S&C coaches, it’s important that both coaches are aligned in their approach to best serve their players. This seminar will aim to bridge the knowledge gaps and help us all understand each other’s strengths and roles better.
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The off season is great time to work on range of movement - possibly positions that your athlete won’t get into a lot once In-season. The anterior loaded BB reverse lunge is one of my go-to in recent times.. a real bang for buck single leg exercise
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“Changing the picture”
Another speed drill with the ball, encourage aggressive accelerations and decelerations to efficiently train those physical qualities. Technically - nice drill to change the angle of play and work that interaction on the reverse pass at high speeds.
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Yes, totally, that’s all strength & conditioning coaches are good for.
🫡🦖
John Prenty is right: why are counties paying so much for strength and conditioning when contact is being avoided so regularly in Gaelic football?
#GAA
column:
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It can be a fickle game... having lost previous ulster finals it was a dream to be a part of this years title... loads of learning to take from a season that didn’t end the way we wanted. To a man the players are just a credit to themselves, their families and clubs. 💚💛
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Another simple shuttle type conditioning drill (with the ball)... side note: as an s&c coach my primary objective of most drills will be on movement / fitness development...
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400m running drill consisting of varied distances (with respective rest periods) including shuttles. Go every 5 min for 5 reps
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Mixed distance max aerobic speed (MAS)... Nice way to get some variation compared to the straight set approach... (4.1m/s MAS x 120%: 5m/s, 5m/s x 10sec, 15sec, 20sec) feel free to adjust to your personal MAS
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From a physical preparation perspective it’s important for coaches to be able to stand over their programme. Your battery of tests should contain tests that are valid & reliable. My go to for aerobic capacity last couple of seasons is the YO-YO IR1. Reasons below ⬇️
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Repeated sprint ability with a quick exchange with player running in opposite direction. 30m x 6 reps - 20sec rotations...
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Lately I’ve explored some dynamic hip lock & foot plant variations and think they are a great tool for linking our gym / strength work to running positions and also identify any leaks / weaknesses that may be there in our running mechanics… can clean up a lot of inefficiencies
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First seminar ✅
Although nervous, really enjoyable experience presenting to the leading coaches, trainers & physios in the north west.
The level of attendees made the breakout discussions & practicals very valuable for all, myself included.
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@irishscnetwork
@David_synapse
@coachpadraic
@CoachCaoimhe
@coach_roche_
@hiitscience
One of my own go-to, overlord attackers (6v4) to ensure successful outcome, after each ball goes dead all attackers must return to start line before the next ball can start. Can time how long it takes for teams to get X number of balls dead.
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Accounting for an athletes Speed Reserve Ratio (MSS ÷ MAS) into conditioning blocks and how that might be applied to account for your AEROBIC players vs your SPEED players.
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I’ve no great knowledge in marketing to the general population etc but I can’t stand trainers/coaches constantly reminding prospective clients that “you’ve no excuses, you should be doing this… you have to do that…” why belittle anybody, are we not here to help no matter what?
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Here’s a link to a webinar I did for the
@GAAmiddleEast
earlier this year on the important things to factor in re preseason - may be some useful tips in here for club players and coaches alike...
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These issues have been around for far too long - glad to see someone shed some light on the reality of it all - I have seen first hand these shortcomings and it needs to be sorted for the good of Donegal football ASAP.
The inside story of Karl Lacey's departure as head of the academy in Donegal, from this morning's
@irishnewssport
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There is lots of training content readily available for athletes. It may be beneficial learning to track & monitor your training load via some simple metrics. Example attached. If / when sport is back having a record of your training load will be invaluable for you & your coach!
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Relative Distance a go to for me for in-game snapshot of work rate. This off season / preseason when running drills have set distances & durations it’s easy to calculate both the intensity of drill and overall session - may help with sport / position specificity
#IrishSC
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A multi-directional drill that targets accel - decel - crossover step to crossover run (face the play!) - upper body plyo (to mimic a contact) - backpedal - shuffle - accel (press the ball). can be used for ESD work or speed by altering your rest b/t reps
#IrishSC
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An unbelievable leader of men. The standard bearer for us all for so long - Thanks for everything
@murphm95
and enjoy the break 🔰
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Floating sprints / Ins & Outs... nice options to progressing your speed work. Pick lines & distances appropriate to your position / role. Originally designed to be used as a linear max velocity drill
#IrishSC
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Smarter conditioning options for athletes rather than Burpees... Complexes - you can use DB, BB, KB, Medball, powerbag, etc
Select a series of exercises and do them back to back for set reps.
Can be general or as specific as you like! Heres an old personal favourite of mine...
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Delighted to be back on the gym floor today! It’s been a long long time since I was that nervous taking a session... I’ve been very lucky and thankful for having a very loyal & patient clientele and it was great to see them all back today - thanks for the continued support 👊🏼💪🏼
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Sample Hip Activation circuit focusing on Adductors - Glute Max - Glute Med - Lateral Core - Hip Flexors
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Little insight to an elite inter-county Gaelic football gym session on a game week (1/4 final of senior ulster football championship)
2019 - before online / remote coaching was a thing. White board and players auto regulating loads based on how well the bar was moving
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Some context - there’s many ways to increase your heart rate or get a metabolic response in your home workout - why not improve your speed technique at the same time (rather than burpees)...
Today we have Donegal GAA and Derry City S&C coach
@PaulFisher17
with some ideas to get active!
#OffTheCouch
He has focused on movements which will increase your heart-rate and improve functional movement patterns
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Like something a maor uisce would do in the middle of an Ulster Championship game…
Thoughts on Amdouni knocking over an entire row of water before taking the last one?
3K
5K
23K
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One of the reasons athletes train speed is to increase the ability to ‘play’ the game at higher speeds. Simple drill here to intro the important timing of your run / sprint on order to take and give the ball at pace.
#IrishSC
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Got the chance to speak to
@LYIT
MSc of Sport Science Performance Practice students today around S&C topics.... Accreditation, PT vs S&C, periodisation, Isometrics, 5km runs, the lot! Thanks to
@theronandoherty
&
@Maria_Faulkner
for the invite to present.
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Official opening a great success, great catching up with ex colleagues players etc particularly
@patshovelin1
#SomeManForOneMan
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@WayneMiddleton9
@irishscnetwork
I haven’t crossed over to the test myself as of yet, still a fan of the yo-yo & have highlighted why below in a previous post. Would take a coach some time to create his own averages for specific positions or seasonal change etc which already exists with YoYoIR1 & GAA research.
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Following on from yesterday’s recommendations - here’s a simple method to monitor your training load
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ONLINE PRESEASON PROGRAMME
Looking forward to rolling out a Gaa preseason programme next week 🏐🏋🏻♂️
2 x 4-Week blocks building you towards your competitive season.
For full details on pricing and requirements please PM
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Big thanks to
@MMurphySports
for helping me source & print boot-bags for the Donegal Senior football squad. Top class product & service as always 👌🏼
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Not to be for the Donegal Ladies today, they’ve done the county proud making the league final 🔰 nice to be back at Croke Park especially with this crew ❤️
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Are you attacking the line or looking for the line?
When planning a COD within your conditioning - it is worth considering the intensity / speed at which you approach your COD - difference when accelerating into it & when approaching it from upright running position
Mix it up
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Once teams are back in full training it’ll be vital to keep a speed component within a session. One of the best (anecdotally!) methods to drive intent and effort is creating a race or chase environment, athletes hate losing!
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Nice to get the opportunity to present my research today as part of the
@LYIT_Research
Virtual symposium. Looking forward to sharing some of my findings and practical implications soon!
Novel results on training load within elite gaelic football. 📊 Well done to
@PaulFisher17
. Great presentation at today's
@LYIT
Research symposium.
#LYITResearch
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@SmallerFishGAA
Slightly diff focus, something speed / power focused just before a throw up reduces the risk of injury on your first big movement of game… parades & national anthems on big days means players can go 3-5min doing very little pre throw up hence the need for this 👍🏽
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I’ve put together a 4 week GPP programme for Gaa athletes that can be accessed remotely. See details below
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Resisted low box step up with hold... acceleration mechanics (horizontal force required to overcome band resistance) & top end speed mechanics via the upright posture hold...
@RUGBY_STR_COACH
inspired drill here
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Pass & Move...mixture of direct passing & passing into space in a ‘closed’ environment. Dimensions / number of players / number of balls on the move can all be altered to dictate the drill outcome.
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Floating Sprints
Exposing players to maximal velocity has been shown to play a massive role in reducing risk of soft tissue injuries. This variation allows players to run angles / lines specific to their field position.
ACC 20m - MXV 20m - Float 10m - MXV 20m - DEC over 20m
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One of the issues Im seeing at the minute is athletes are following ‘sessions’ rather than a programme. Variation of course is an important training principle but its not as important as progressive overload... mapping out your next 4-6 weeks is important...
#IrishSC
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