Tomas Shinnick Neuromuscular Physical Therapist

15/01/2026

Landmine rotation and press.
Lovely little explosive exercise as a relatively full body movement. Drive from the hips, rotate and press as hard as you can. Great exercise for your core or anyone playing any team sport that involves some kind of rotation.

07/01/2026

STAY WARM LIFT HEAVY!!!

Box Squat. The main stay of any program I write unless you have an injury that limits you to a different variation.

Lift Heavy, move it fast. Add in an explosive exercise afterwards and you have the recipe for a good preseason program.
Make sure the work you do in the gym translates back onto the pitch.

Aerobic block completed in off season. (15 sec, 45 sec and 4 min Intervals using MAS to calculate distance)

Sprint x 2 times per week (access, flys, and max sprint add in curved sprints after 2 weeks)

Add in conditioning drills (build lactate with exercise and running both with and without the ball)

Skill work (work on weaknesses personally, kicking striking, scoring.

Sprint tempos for Aerobic top ups (200m+ at 6-7m/s x 6 to 10 times)

Have a good preseason everyone 👍

31/12/2025

30/12/2025

After a good few days of sitting make sure you look after those hip flexors.
A key muscle in the source of potential back pain at times, and one that weakens when loaded with extra running

With new years resolutions and Gaa preseasons om the horizon get ahead of the game and get them strong.

Banded March is your level 1 go to exercise. Handy to do before runs also.

Kettlebell March is a level up where you will find the most progression. Use a small step or a bench to make sure you can lift from level.

19/12/2025

Counter Movement Jump.
I use this as an explosive exercise coinciding with a power movement such as a squat or rdl.
I also use this when teaching basic jumping and landing mechanics and how to absorb the load before you spring into the next movement be it a jump or into a run.


rehab prehab performance gaa rugby soccer strength conditioning running trailrunning training climbing Bestrong running Basecamptraining off-season preseason movebettermovewell

12/12/2025

Zercher Squat.
A nice alternative to a front squat if like me you have dismissed wrist flexion.
Keep the chest up just like your front squat to maintain posture and plenty padding for the elbows!!


-season

05/12/2025

Resisted Deadbug.
Fire up your hip flexors and core.
Band around the feet to target hip flexors and pull a band or cable and hold it under tension over your chest!!


# -season

26/11/2025

Best way to build a bigger back!


-season

13/11/2025

Reverse Lunge and Arnold Press.
Multiple muscle groups covered here.
Glutes, quads, adductors, hamstrings, anterior/lateral and posterior deltoid, rotator cuff, core etc.

Add this to your next workout.


# -season

01/11/2025

Off feet conditioning.
With the weather poor of late, getting those aerobic runs hasn't been optimal.
Try this conditioning set on the bike.


# -season