Tyrone’s performance against Derry emphasised their physical and athletic prowess

It’s great to have the Ulster Championship back isn’t it?

Fermanagh and Antrim whetted the appetite a fortnight ago, while Tyrone and Derry filled out plates with a footballing feast last weekend, although it was probably more scraps that Derry where feeding on in Celtic Park.

Tyrone put on a masterclass of transition football. They packed their own defensive third, made it nigh impossible to get near their own goals without forcing their opponents to turn back and start again or dispossessed them altogether. Then once with ball in hand they travelled at breakneck speed up the field and threw footballing haymaker after haymaker until Peter Harte finally delivered the knockout blow with a well taken goal which finished off another swift attack from defence to attack.

According to the elderly man who walked past me with ten minutes still to play in the game, “There’s more craic at a wake.” And when your team is twelve points down in their own back yard against their fiercest rivals…you’re probably right.

Even though Tyrone were able to take their foot off the pedal as the game went on, it still takes a lot physically to be able to maintain that level of intensity throughout the course of the game. So how can you fulfil your physical potential and reach Intercounty levels of strength, speed and fitness?

The first thing you have to accept is that it isn’t going to happen overnight. Using Tyrone as an example once again, I can’t imagine it’s a coincidence that their game plan utilises the skill set of the men in their squad. It’s a system that has been honed over the past couple of years and allowed the players to develop physically as well as technically.

You must build a strong base, both aerobically and in terms of pure strength. This means regular weights training as well as covering plenty of grass on the field. Be consistent in challenging yourself in these two disciplines and your body can’t help but develop physically.

A strong base is useless if you’re unable to move, so dedicate a little time to mobility every day. It doesn’t have to be long, but modern day life unfortunately doesn’t promote flexibility and movement. In fact, as you’re reading this right now you’re probably sat down, hamstrings shortening and glutes getting tighter. So learn how to move, and move as often and as freely as you can – this goes a long way to being able to navigate a football pitch at high speed.

And that speed is where we touch upon next. Adding explosive power to the legs is always high on the agenda of the athletes I deal with, but unless they tick the boxes of the above criteria it can often be a wasted exercise. Concentrate on getting stronger, getting more mobile and having the aerobic capacity to get up and down the field, once all that’s in order then look at bringing in jumps, bounds, sleds and prowlers to give you the athletic edge that will separate you from the pack.

For more training and nutritional advice you can catch me on Snapchat, Instagram, Twitter and Facebook by simply searching PGthePT, or go to www.pgthept.com and sign up to my email club to receive some top notch info every Monday, Wednesday and Friday!