WARM-UP

An corp a théamh

Cad é mar atá tú? Is mise Conall Ó Máirtín. Is oifigeach óige mé le mo chlub áitiúil, an Eaglais, Naomh Pádraig.

Cad é mar atá tú? Is mise Bláithín Ní Mhurchú – imrím peil le mo chlub áitiúil, Teampall an Phoirt agus d’imir mé i San Francisco le ‘Fog City’ Harps.
Inniu beidh muid ag amharc ar an dóigh leis an chorp a théamh suas, mar a déarfá, ag déanamh réidh don aclaíocht.

Ar dtús, rothlaigh do ghuaillí chun tosaigh agus anois siar. Rothlaigh do chromáin leis an droim íochtarach a mhúscailt. Agus an dóigh eile. Tóg do ghlúin agus rothlaigh amach agus tóg glúin agus rothlaigh isteach. Bog na rúitíní suas is anuas, isteach sna méara coise agus rothlaigh iad. Suas agus anuas, isteach sna méara coise agus rothlaigh iad.

Athraigh an treo, sin é, ag reáchtáil thart, maith sibh! Anois, dá dtiocfadh libh dul chun tosaigh - trí cinn, bealach amháin agus trí cinn an bealach eile. Ag dul siar agus sála in airde, ar do chúl. Bain úsáid as na lámha, lámha in airde, agus sibh ag scipeáil thart, sin é, agus trasna do choirp. Agus anois agus sibh ag dul dó sin, ciorcal iomlán leis na lámha, chun tosaigh agus ar chúl. Anois agus sibh ag jogáil thart, glúin in airde agus tabhair cic amach chun tosaigh. Sin é, glúin in airde, tabhair cic amach chun tosaigh. Anois léim in airde, ag cur i gcéill go bhfuil tú ag dul a fháil liathróid. Ard san aer, sin é. Tabhair bualadh bos nuair a léimeann tú in airde. Arís eile, ar aghaidh libh. Sin é, tóg do ghlúin.

Anois an chéad chéim eile ná síneadh. Tosaíonn tú ag barr do choirp agus leanann tú ort síos. Seo an dóigh le do sciatháin a shíneadh - agus an ceann eile. Anois seo an dóigh le do cheathairmhatáin a shíneadh, seo do cheathairmhatáin - agus an ceann eile. Seo an dóigh le teannáin na hioscaide a shíneadh - agus an ceann eile ansin. Agus seo an dóigh leis na colpaí coise a shíneadh. Agus sin an síneadh.

Anois, tá muid ag dul a chaitheamh cúpla liathróid isteach, ag jogáil thart taobh istigh den spás sin arís. Liathróid amháin agatsa, má dhéanann sibh lámh go bróg taobh istigh ansin. Má bhuaileann tú le duine, tabhair pas dóibh. Sin é. Anois agus sibh ag dul thart, lámh go bróg amháin, cuir an liathróid ar an talamh agus an duine eile, téann siadsan isteach agus tógann siad an liathróid. Lámh go bróg amháin, caith san aer é. Anois ar ais le bheith ag jogáil thart agus lámh go bróg, tabhair pas don duine, má bhuaileann tú leis an duine sin. Anois, má tá an liathróid agat, déan ciorcal leis an liathróid, tabhair an liathróid don duine eile. Sin é, seo gluaiseachtaí chun tú féin a dhéanamh réidh le dul isteach chuig cluiche. Sin go hiontach.

Warm-up

How are you? I’m Conall Martin. I’m a youth officer with my local club, Saint Patrick’s, Eglish. I play football for my local club, Templeport, and I played in San Francisco with ‘Fog City’ Harps.

Today we’ll look at how to warm-up the body, so to speak, getting ready for exercise. First of all, rotate your shoulders forward and backward. Rotate your hips to help mobilise your lower back. And the other direction/way. Lift your knee and rotate out and lift knee and rotate in. Move the ankles, up and down into the toes and rotate them, up and down into the toes and rotate them.

Change the direction, that’s it, running around, well done! Now, if you could go forward – three, one way and three the other. Backwards and kick up the heels, behind you. Use the hands, hands up high, while you’re skipping around, that’s it, and across the body. And now while you’re doing that, a full circle with the hands, forward and behind. Now, as you jog around, raise your knee, kick out and forward. Now, jump up in the air, pretending that you’re going to catch a ball. High in the air, that’s it. Clap when you jump up. Once more, keep going. That’s it, lift your knee.

Now, the next step is stretching. You start at the top of the body and work your way down. Here’s how you stretch your arms and the other one. Here’s how you stretch your quad muscles, these are your quads – and the other one. This is how you stretch your hamstrings – and the other one. And here’s how you stretch the calf muscles. And that’s the stretching.

Now, we’re going to throw in a couple of footballs, jogging around inside that space again. You take one ball, if you do a toe-tap inside there. If you meet someone, pass to them. That’s it. Now, as you go around, one toe-tap, put the ball on the ground and the other person goes in and lifts the ball. One toe-tap, throw it up in the air. Now back to jogging around and a toe-tap, pass to the person if you meet them. Now, if you have the ball make a circle with the ball, give the ball to the other person. That’s it, these are movements to prepare yourself for a match. That’s wonderful.