All Training Venues are currently suspended due to Covid 19 restrictions and will resume when possible.
Inchicore Athletic All Weather
Wednesday 6pm-7pm
Contact Anto Carey – 0872553443
Ballymun FC Sports Complex
Tuesday 8:30pm-9:30pm
Contact Terry Murphy – 0838156650
Balbriggan
Tuesday 6:30-7:30pm
Contact Niall Murray – 0861705055
Altipeak Long Mile Road
Monday 730-830pm
Contact Altipeak – 014659837
ISRS Partnered Physios
Stephen Braiden Musclefixdublin@gmail.com 0873671880
Alan Dooley Adsportsic@gmail.com 0896151138
Complete each exercise once Warm up Exercise | Description |
Jog forwards | |
Jog backwards | |
Jog side ways right | Turn to your right, feet parallel, jog sideways |
Jog side ways left | Turn to your left, feet parallel, jog sideways |
Walking lunges | Step forward, back heel comes off the ground. Bend both knees to 90degrees. Step forwards, change legs. |
Hip warm up | Lift r. knee to 90 degrees; rotate it out to the side. Step forwards, change legs. |
Heel flicks | Lift heels towards your buttocks, jogging forwards slowly |
Knee Raises | Lift knees to hip height as you jog forwards slowly |
Jog forwards, touch right, touch left | Jogging forwards, touch ground to your right side, then left side |
Right knee over left knee | Turn to your left, raise right knee 90degrees, place foot over left knee & travel sideways |
Left knee over right knee | Turn to your right, raise left knee 90 degrees, place left foot over right knee & travel sideways |
Riverdance | Kick heels into the floor & point toes to the side |
Jog forwards, arms forwards | Jogging, make a full circle forwards with the arms |
Jog forwards, arms backwards | Jogging, make a circle backwards with the arms |
Sprint 70% effort | Walk back to recover |
Jog this one | Walk back to recover |
Sprint 80% effort | Walk back to recover |
Jog last one. | Walk back to recover |