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CLARE CAMOGIE FOUNDED 1934

5. Isolation Program

Clare U14 Camogie Panel – “Isolation” Sessions - April 2020
Strength / Agility

• See below Exercises – 35 seconds on for each / 25 seconds rest and move onto next exercise
§ Zombie Squats
§ Plank on elbows and toes
§ Hurdle Jumps
§ Shoulder Flutters
§ Alternate Superwoman on hands & knees
§ Alternate Right Angle Leg Lunges
§ Press Ups
§ Alternate Dead bugs
§ Squat Jumps
§ Single & double Hop Sticks
o Time – 10 minutes (morning or evening)
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o Frequency – 4 to 6 days a week – Best time 1 thing in morning or at night before bed
o Coaching Point - Remember technique is all important so take it slow and steady, get technique right and
repeat. If you cannot remember how to do some of these, simply check them out on Google / You Tube.

Fitness

o Endurance
§ 4km Run in 18 to 20 minutes or
§ 15/20km on Exercise Bike in 30 minutes (…if you have one)
§ Time – 20 to 30 minutes
§ Frequency – Once a week
o Conditioning
§ Interval Runs – mark out 64 metre run (or 2 x 32) – with a timer you have 15 seconds to run one length,
15 seconds rest and go again)…repeat 12 times each time making the full length in 15 seconds.
§ Time – 6/7 minutes
§ Frequency - 2 days a week (same day as Speed work)
o Speed
§ 25 metres – concentrate on getting low and driving leg power and acceleration through first 3 to 4 strides,
transitioning to fully upright by the end… Recover between sprints and go again.
• 3 flat out sprints from crouched ready position start facing forward
• 3 flat out sprints starting from jogging on the spot off right
• 3 flat our sprints starting from jogging on the spot off left
• 3 flat out sprints starting from jogging on the spot facing on opposite direction
§ Time – 6/7 minutes
§ Frequency – 2 days a week (same day as Conditioning work)