Camogie Speed Training: How Cara Built Explosive Pace | Atlas High Performance

Camogie Speed Training: How Cara Built Explosive Pace | Atlas High Performance

​FIT BUT NOT FAST 

​Cara was already playing at a high level with Bruff and the Limerick U23 panel, but she was facing the frustration that every ambitious athlete fears: Stagnation.

She wasn’t a starting player on the Intercounty Junior team the previous year simply because she lacked that "explosive pace" to get to the ball. She felt stuck at the same level of speed and fitness, and knew that if she wanted to break into the starting 15, something had to change.

WATCHING THEM PULL AWAY

For a defender, there is no worse feeling than the "chase." Cara described the specific frustration of chasing a forward, running out of steam, and watching them pull away as she fell behind. It wasn't just about fitness; it was about confidence. She felt frustration creeping in, knowing she had the work ethic but not the engine to be a dominant, physical player.

Cara realised that the popular fitness trends weren't the answer. She identified the biggest myth in training: "That Hyrox benefits Camogie training." She didn't need to be good at burpees or long-distance slogs; she needed specific speed and power. Generic hard work wasn't transferring to the pitch.

THE ATLAS HIGH PERFORMANCE SOLUTION

 We stripped back the training to focus on Purpose.

• The Detail: Unlike previous training, we obsessed over the "tiniest details" of her sprint mechanics in 1-on-1 sessions.
• The Structure: We built a specific gym and running plan to balance out her single-leg strength and build a body capable of speed.
• The Shift: We moved away from "just sweating" to ensuring every single movement had a direct transfer to Camogie.

THE OUTCOME

The days of "running out of steam" are gone.

• The Result: In match scenarios, Cara is now chasing down players she used to struggle against - and catching them.
• The Feeling: She feels physically dominant, comfortable, and confident on the pitch.
• The Mindset: The frustration is gone. She knows that the work she is doing is building a better Camogie player long-term.

THE NEXT STEP

Cara is now staying consistent to become a key Club and County player. If you are tired of being on the bench or feeling like you've lost that yard of pace, stop doing "general" fitness and start training for your sport.

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