G4M&O Injury Prevention Series

The Gaelic4Mothers&Others Injury Prevention Series is to assist women who are starting or already playing G4M&O to Prepare to Play and reduce the risk of injury.

There is an introductory video and then 27 exercise videos in total to help you! The full playlist is available on the LGFA YouTube Channel or you can watch below.

 

Thank you to Paul Ginty (Quay Fitness) and the Gaelic4Mothers&Others teams from Enniscrone Kilglass and Castleconnor.

 

Introduction

 

Mobility 1: Hip Flexor Stretch

 

Mobility 2: Ankle Mobility

 

Mobility 3: Wall Calf Stretch

 

Mobility 4: Knee and Hip Roll

 

Mobility 5: Tall Standing T Spine Opening

 

Mobility 6: Cat Camel (T Spine)

 

Mobility 7: Diagonal Lat Stretch

 

Mobility 8: Front Hand Walk – Inchworm

 

Mobility 9: Tall Plank Groiners with T Spine Opening

 

Mobility 10: Frog Stretch

 

Mobility 11: Cook Hip Lift

 

Mobility 12: Hamstring Curls

 

Landing Mechanics 1: Bi Lateral Hops

 

Landing Mechanics 2: Alternating Hops

 

Home Strength 1: Reverse Lunge With Lateral Reach

 

Home Strength 2: Mini Band Lateral Sidestep

 

Home Strength 3: Mini Bank Kick Backs

 

Home Strength 4: Bilateral Bridge

 

Home Strength 5: Single Leg Bridge

 

Home Strength 6: Superwoman

 

Home Strength 7: Sideplank

 

Home Strength 8: Bear Crawl

 

Home Strength 9: Alternating Straight Leg Lowering

 

Home Strength 10: Wall Dead Bugs

 

Home Strength 11: Oxy Squats

 

Home Strength 12: Ball Woodchops

 

Home Strength 13: Push Ups