A Human Web
Join

Sports training

Gaelic games warm-up (built on the GAA 15)

This follows the GAA 15, the Gaelic Athletic Association's 15-minute injury prevention warm-up, in its order and with its doses and levels: running, strengthening, balance, jumps, Nordic lowers and sport-specific running. Where our figure has no exact match for a GAA exercise, the note gives the GAA's own exercise. The GAA's videos of every exercise are on its learning site, learning.gaa.ie/GAA15. Do it at the start of every training session, and only the running parts before matches. A small randomised trial found better balance and landing, and in one college cohort that wasn't randomised, players using it had 66% fewer injuries. You need a partner and cones, and your hurley if you play hurling or camogie.

15 minBeginner20 movesCardio machine · A wall · A dumbbell · Other / check instructions · An anchor pointQuads · Calves · Hip abductors · Glutes · Hip flexors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Part A: running (up to 5 minutes)

  1. Treadmill jogging2 runs to the 20 m line and back
    Intermediate · Quads, Calves, Glutes · 3D demoGAA 15: a slow jog on the pitch, upper body straight, hip, knee and foot in lineEasier: Treadmill walkingHarder: Sprint intervals
  2. Standing hip circles2 runs to the 20 m line and back
    Beginner · Hip abductors, Adductors, Hip flexors · 3D demoGAA 15: hip out while jogging: every 5 steps, lift the knee forwards, turn it out and put the foot down. The figure shows standing hip circlesHarder: Lying IT band stretch with a strap
  3. Standing hip CARs2 runs to the 20 m line and back
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoGAA 15: hip in while jogging: every 5 steps, lift the knee to the side, turn it forwards and put the foot down. The figure shows standing hip rotationsEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  4. Butt-kick jump2 runs to the 20 m line and back
    Intermediate · Quads, Glutes, Hamstrings · 3D demoGAA 15: jogging heel flicks with short strides, heels towards your glutes. The figure shows a butt-kick jumpEasier: Standing long jumpHarder: Single-leg butt-kick hop
  5. Hip-hinge practice2 runs to the 20 m line and back
    Beginner · Glutes, Hamstrings, Back · 3D demoGAA 15: touch toes: every 5 steps, one heel forward with the knee straight, bend the back knee and roll your hands or hurley down the shin, hold 3 s. The figure shows a hip hingeHarder: Dumbbell Romanian deadlift
  6. Treadmill running2 runs at 50%, then 2 at 80%
    Intermediate · Quads, Calves, Glutes · 3D demoGAA 15: run to the 20 m line and jog back, on the pitchEasier: Treadmill walkingHarder: Sprint intervals

Part B: strengthening (up to 4 minutes)

  1. Single-leg glute bridge8 each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoGAA 15: push the heel into the ground and hold for 1 s at the topEasier: Glute bridgeHarder: Barbell hip thrust
  2. Walking lunge6
    Intermediate · Quads, Glutes, Hamstrings · 3D demoGAA 15: forward lunge with your arms raised straight overhead, held for 2 s, then walk through; front knee no further than the toes. The figure shows a walking lunge without the arm raiseEasier: Split squatHarder: Split squat with dumbbells
  3. Reverse lunge6
    Intermediate · Quads, Glutes, Hamstrings · 3D demoGAA 15: push off the front foot to standEasier: Split squatHarder: Split squat with dumbbells
  4. Bodyweight squat2 × 8 (level 1)
    Beginner · Quads, Glutes, Hamstrings · 3D demoGAA 15: hands on opposite shoulders, knees in line with the toesEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  5. Skater squat2 × 8 each leg (level 2)
    Advanced · Quads, Glutes, Hamstrings · 3D demoGAA 15: single-leg squat towards 90 degrees, the other knee lifted in front. The figure shows a skater squatEasier: Patrick step-downHarder: Pistol squat
  6. Forearm plank2 × 30 s, turning to a side plank and back, 6 s in each position
    Intermediate · Abs, Shoulders, Glutes · 3D demoGAA 15: body straight from head to feet; levels 2 and 3 add leg and arm lifts. The figure shows the front plankEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  7. Side plankWithin the same 30 s
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoGAA 15: hips up, in line from shoulder to foot. The figure shows the side plankEasier: Knee side plankHarder: Side plank with leg lift

Part C: balance (up to 1 minute)

  1. Single-leg Romanian deadlift6 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoGAA 15: single-leg lunge: free leg back, arms forward to touch a partner's hands, then bring the knee to your chest; level 2 adds a partner's pushes, level 3 a heel raise. The figure shows a single-leg Romanian deadliftEasier: Dumbbell Romanian deadlift

Part D: jumps (up to 1 minute)

  1. Jump squat2 × 8 (level 1)
    Intermediate · Quads, Glutes, Calves · 3D demoGAA 15: countermovement jumps off both feet, landing softly on the balls of the feet with knees bentEasier: Bodyweight squatHarder: Box jump
  2. Lateral cone hops2 × 8 (level 2)
    Intermediate · Calves, Quads, Adductors · 3D demoGAA 15: box jumps across an imaginary cross: forwards, back, sideways and diagonally. The figure shows side-to-side hopsEasier: Lateral bound (skater jump)Harder: Single-leg cone hops
  3. Lateral bound (skater jump)2 × 8 (level 3)
    Beginner · Glutes, Quads, Hip abductors · 3D demoGAA 15: jump about 1 m sideways onto one leg and hold for a secondHarder: Box push-off jump

Part E: hamstrings (up to 1 minute)

  1. Nordic curl3 to 5 (level 1), 7 to 10 (level 2), 12 to 15 (level 3)
    Advanced · Hamstrings, Glutes · 3D demoGAA 15: a partner pins your ankles; lean forward slowly with your body straight, then catch yourself in a press-up positionEasier: Slider hamstring curlHarder: Full Nordic curl

Part F: sport specific (up to 3 minutes)

  1. Treadmill running2 × 20 m at 75 to 80%
    Intermediate · Quads, Calves, Glutes · 3D demoGAA 15: upper body straight; jog back. On the pitchEasier: Treadmill walkingHarder: Sprint intervals
  2. Alternate-leg bounding2 runs of 6 to 8 bounds
    Advanced · Glutes, Quads, Calves · 3D demoGAA 15: high knee, opposite arm across, land on the ball of the foot and springEasier: SkippingHarder: Diagonal bounds
  3. Shuttle runs30 s of plant and cut
    Advanced · Quads, Glutes, Calves · 3D demoGAA 15: jog 4 to 5 steps, plant and cut on the coach's call, sprint 5 to 7 steps. The figure shows shuttle runsEasier: Treadmill jogging

Tips

  • At the start of every training session; before matches, Parts A and F only, as the GAA advises.
  • Start each exercise at level 1 and move up a level when it feels easy.
  • Hurling and camogie: helmet with face guard on from the first drill, because eye injuries still happen in warm-ups without face guards. Football and ladies' football: mouthguard in training too.
  • The Nordics make hamstrings sore at first, so start at level 1 and build up; our muscle soreness guide explains why it eases.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the gaelic games warm-up (built on the gaa 15) take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A dumbbell, Other / check instructions, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 17 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.