5 Essential Strength Exercises for GAA Players in the Off-Season
The off-season is the most critical period for GAA players to build the physical foundation that will carry them through an entire championship campaign. Whether you're playing hurling or Gaelic football at club or county level, the strength you develop from November through February will directly impact your performance when it matters most.
As a strength and conditioning coach with over 30 years of experience working with All-Ireland athletes and county-level GAA players across Galway and the West of Ireland, I've seen firsthand which exercises deliver the biggest performance gains on the pitch. At Sports Academy X in Tuam, we've refined our approach to focus on movements that translate directly to the unique demands of Gaelic games.
Here are the five essential strength exercises every GAA player should prioritize during the off-season.
1. The Trap Bar Deadlift: Building Total Body Power
Why It's Essential for GAA:
The trap bar deadlift is arguably the single most effective exercise for developing the explosive hip power that GAA players need for sprinting, jumping, and physical contests. Unlike traditional barbell deadlifts, the trap bar allows for a more natural lifting position that reduces lower back stress while maximizing power development through the hips and legs.
In Gaelic football and hurling, nearly every crucial action—breaking from a standing start, jumping for a high ball, holding your ground in a tackle—requires powerful hip extension. The trap bar deadlift trains exactly this movement pattern under heavy load.
How to Perform It:
Stand inside the trap bar with feet hip-width apart
Grip the handles with arms straight down
Push your hips back, keeping chest up and spine neutral
Drive through your heels, extending hips and knees simultaneously
Stand tall at the top, squeezing glutes
Control the descent back to the floor
Off-Season Programming:
Early off-season (Nov-Dec): 4 sets of 6-8 reps at 75-80% of max
Late off-season (Jan-Feb): 5 sets of 3-5 reps at 85-90% of max
Rest: 3-4 minutes between sets
Common Mistakes to Avoid:
Rounding the lower back (keep neutral spine throughout)
Starting with hips too low (this isn't a squat)
Dropping the bar too quickly on the way down
Not fully extending hips at the top
2. Single-Leg Romanian Deadlifts: Hamstring Strength & Injury Prevention
Why It's Essential for GAA:
Hamstring injuries are one of the most common and frustrating injuries in GAA, often occurring during high-speed running or when decelerating. Single-leg Romanian deadlifts (RDLs) build hamstring strength in a functional, sport-specific way while also developing balance and stability—crucial qualities for GAA athletes competing on unpredictable grass surfaces.
This exercise also addresses the reality that most GAA movements happen on one leg. You sprint on one leg, you land on one leg after catching a ball, you pivot and change direction on one leg. Training single-leg strength is essential for both performance and injury prevention.
How to Perform It:
Stand on one leg holding a dumbbell or kettlebell in the opposite hand
Maintain a slight bend in the standing leg
Hinge at the hip, pushing the non-standing leg straight back
Lower the weight toward the floor while keeping back flat
Feel the stretch in the hamstring of your standing leg
Drive through the heel to return to standing position
The non-standing leg and torso should move as one unit (like a seesaw)
Off-Season Programming:
3-4 sets of 8-10 reps per leg
Perform 2-3 times per week
Focus on control and balance rather than heavy weight initially
Can be done as a warm-up before main lifts or as accessory work
Coaching Cues:
"Push your heel to the wall behind you"
"Keep your hips square to the ground"
"Feel the stretch in your hamstring, not your lower back"
At Sports Academy X, we've used single-leg RDLs as part of comprehensive hamstring injury prevention programs for GAA players across Galway, and the results speak for themselves. Players who consistently perform this exercise show significantly lower hamstring injury rates during the season.
3. Front Squats: Building Lower Body Strength with Athletic Positioning
Why It's Essential for GAA:
While back squats are excellent, front squats offer unique advantages for GAA players. The front-loaded position forces you to maintain an upright torso, which better mimics the body positions you'll find yourself in during matches—whether that's accelerating from a crouched position, competing for possession, or landing from a jump.
Front squats also develop tremendous quad strength (crucial for deceleration and change of direction) while being easier on the lower back than back squats. For GAA players who are already accumulating significant training load through running and field sessions, this is an important consideration during the off-season.
How to Perform It:
Position the barbell across the front of your shoulders
Keep elbows high (aim to get them parallel to the ground)
Feet shoulder-width apart, toes slightly turned out
Descend by pushing knees out and sitting back
Maintain upright torso throughout the movement
Descend until thighs are at least parallel to the ground
Drive through the full foot to stand back up
Off-Season Programming:
Strength phase: 4 sets of 5-6 reps at 80-85% of max
Hypertrophy phase: 3-4 sets of 8-10 reps at 70-75% of max
Perform 2 times per week with at least 48 hours between sessions
Key Benefits for GAA Athletes:
Develops the upright posture needed for aerial contests
Improves ankle and hip mobility
Builds core strength (you must engage your abs to keep the bar stable)
Translates directly to acceleration and deceleration mechanics
4. Landmine Press: Overhead Power in a Safe Position
Why It's Essential for GAA:
Overhead pressing strength is crucial for GAA players—whether you're contesting a high ball in Gaelic football or reaching overhead in hurling. However, traditional overhead presses can be problematic for athletes with shoulder mobility restrictions or those already managing high training loads.
The landmine press provides a perfect compromise. It trains overhead pressing power in a more natural arc that's easier on the shoulders, while also incorporating a rotational component that's highly relevant to throwing, striking, and physical contests in GAA.
How to Perform It:
Position one end of a barbell in a landmine attachment (or corner)
Hold the other end at shoulder height with one hand
Stand in a split stance with the same-side leg forward
Press the bar up and slightly forward in an arc
Fully extend your arm at the top
Control the descent back to shoulder height
Complete all reps on one side before switching
Off-Season Programming:
3 sets of 8-10 reps per arm
Can be performed 2-3 times per week
Use moderate weight—this is about power development, not max strength
Pairs well with pulling exercises (alternate sets)
Sport-Specific Benefits:
Mimics the arm action when competing for high balls
Develops rotational power useful for tackling and striking
Builds shoulder stability to reduce injury risk
Improves core strength and anti-rotation capability
For Galway GAA players training at Sports Academy X, we often program landmine presses as part of upper body circuits, allowing athletes to develop pressing power without the joint stress of heavy overhead barbell work.
5. Nordic Hamstring Curls: Elite-Level Injury Prevention
Why It's Essential for GAA:
If you could only add one exercise to your training program for injury prevention, Nordic hamstring curls would be it. Research consistently shows that this exercise dramatically reduces hamstring injury rates in field sport athletes—and hamstring injuries are among the most common in GAA.
Nordic curls develop eccentric hamstring strength, which is exactly what you need when you're sprinting at top speed. Most hamstring injuries occur during the late swing phase of sprinting when the hamstring is lengthening while under tension. Nordic curls train this exact action.
How to Perform It:
Kneel on a padded surface with ankles secured (partner, sturdy bench, or specialized equipment)
Keep your body in a straight line from knees to head
Slowly lower yourself toward the ground using only hamstring control
Keep hips extended (don't break at the waist)
Use your hands to catch yourself at the bottom
Push off the ground to return to the starting position
Gradually increase the range of motion as you get stronger
Off-Season Programming:
Early off-season: 3 sets of 3-5 controlled reps (assisted on the way down if needed)
Late off-season: 3-4 sets of 6-8 reps with full range of motion
Perform 2 times per week
Progress slowly—this exercise is harder than it looks
Progression Strategy:
Beginner: Partner-assisted lowering, push hard off floor to return
Intermediate: Control 50% of the descent, light push to return
Advanced: Full eccentric control, minimal push to return
Elite: Full eccentric control, hamstring curl back to start
At Sports Academy X, we've implemented Nordic curls into the programs of GAA teams across Galway and the West of Ireland. The data is clear: teams that consistently perform Nordics have significantly fewer hamstring injuries during the championship season.
Putting It All Together: Sample Off-Season Program
Here's how to structure these five exercises into an effective off-season strength program:
Session A (Monday/Thursday):
Trap Bar Deadlift: 4 sets of 6 reps
Landmine Press: 3 sets of 8 reps per arm
Nordic Hamstring Curls: 3 sets of 5 reps
Core work: 3 exercises
Session B (Tuesday/Friday):
Front Squats: 4 sets of 6 reps
Single-Leg RDL: 3 sets of 8 reps per leg
Upper body pull exercise: 4 sets
Core work: 3 exercises
Key Programming Points:
Allow 48 hours between lower body sessions
Increase weight by 2.5-5kg when you complete all prescribed reps with good form
Take 1 full week off every 4-6 weeks (deload week)
Combine with 2-3 field sessions and 1-2 conditioning sessions per week
The Sports Academy X Approach to GAA Strength Training
At Sports Academy X in Tuam, we work with GAA athletes from club level through to county standard across Galway, Mayo, Sligo, and beyond. Our approach is built on three key principles:
1. Evidence-Based Programming Every exercise we prescribe is backed by sports science research and proven to work with field sport athletes. We don't chase fitness trends—we focus on what gets results on the pitch.
2. Individualized Assessment While these five exercises form the foundation, every athlete is different. Through our comprehensive testing at the X Lab, including VO2 max testing and body composition analysis, we identify each athlete's specific needs and limitations.
3. Long-Term Athletic Development Off-season strength training isn't about looking good in the gym—it's about building the physical foundation that allows you to express your skills when it matters most. Whether you're preparing for your first senior championship or chasing another All-Ireland medal, the principles remain the same.
Ready to Take Your GAA Performance to the Next Level?
The off-season is your opportunity to make the physical improvements that will define your season. These five exercises provide the foundation, but personalized programming, proper technique coaching, and consistent progression are what turn potential into results.
At Sports Academy X, we've helped GAA players at every level—from club hopefuls to All-Ireland finalists—develop the strength, power, and resilience needed to excel in Gaelic games.
Our services for GAA athletes include:
Individual strength and conditioning programs tailored to your position and playing level
Team fitness testing and programming for GAA clubs across Galway and Connacht
VO2 max testing and body composition analysis at our X Lab facility
Injury prevention programs with evidence-based protocols
Pre-season preparation and in-season maintenance
Based in Tuam, County Galway, and serving athletes across the West of Ireland.
Whether you're a club player looking to break into the county panel or a county player aiming for championship success, we can help you build the physical foundation to achieve your goals.
Contact us today to book your performance assessment:
Phone: 087 902 2585
Email: info@sportsacademyx.com
Location: HQ Gym, N17 Business Park, Tuam, Co. Galway
Don't let another off-season pass without building the strength your game deserves. Get started today.
About the Author: Tom French is a Master's-qualified Strength & Conditioning Coach with over 30 years of experience working with elite athletes. He currently serves as the full-time S&C coach for Sligo Rovers FC (League of Ireland Premier Division) and has coached athletes to World Records, European Championships, and All-Ireland Finals. He holds two Master's degrees in Strength & Conditioning and Advanced Sports Performance and is a Sport Ireland Level 2 Tutor Trainer. Based in Tuam, County Galway, Tom works with GAA athletes from club to county level across the West of Ireland.
