Performance & Lifestyle Support

Pillars of Performance

Do you want to improve as a player? Use our resources and check where you rate within the five pillars of performance.

Every player desires success – for some this means winning medals. However, success involves more than just winning, it’s about maximising your potential and performing as close to your potential in each and every match.

Your job as a developing player is to consistently improve.

To improve, it is essential that you profile your strengths and weaknesses and identify the areas that need extra attention.

Ulster GAA - Pillars of Performance
For a player to perform, there are 5 factors which contribute;

  • Physical
  • Technical
  • Tactical
  • Mental
  • Lifestyle

The exercise below allows each player to identify the performance factors most relevant to them and establish how they currently rate in each factor.

Self-Profiling exercise

Using the sheet below, follow steps 1-5

  • Step 1: For each of the 5 Pillars, select 3 qualities which you feel are important / relevant to your game. (See list below for example answers).
  • Step 2: Now that you have identified the factors that are important to you, score yourself out of 10 for where you currently feel you are (10 = elite – best in the sport). Your score must be realistic and honest. It may be of benefit to consult a coach at this point to ensure a balanced reflection
  • Step 3: Next, set yourself a realistic target, out of ten, for each area of how you want to rate in 12 months’ time.
  • Step 4: The lower scored areas can now become goals which you aim to achieve.

You should now have a better perspective into the direction you should be taking and can focus on improving weaker areas of your game in practice / training.

Remember, it is your responsibility as a player to get better year on year.

Finally, this exercise can also be used by Coaches with each member of their squad.

Example Answers

Please find below example answers under the 5 pillars:

1. Physical

  • Endurance
  • Strength
  • Agility
  • Flexibility
  • Speed
  • Core Strength
  • Leg Power
  • Jumping
  • Reaction time

2. Technical

  • Catching
  • Passing
  • Shooting
  • Tackling
  • Kick outs
  • Carrying Ball
  • Soloing
  • First Touch
  • Diving (Goalkeeping)

3. Tactical

  • Movement
  • Spacial Awareness
  • Decision Making
  • Positioning
  • Choice of Kick out
  • Knowledge of opposition
  • Reading Game
  • Vision
  • Know Role

4. Mental

  • Communication
  • Confidence
  • Prep for games
  • Resilience
  • Concentration
  • Leadership
  • Dealing with Mistakes
  • Keep Focused

5. Lifestyle

  • Schoolwork
  • Diet
  • Hydration
  • Health
  • Nutrition
  • Sleep
  • Social Time
  • Time Management
  • Not Overeacting
  • Relationships

Section Downloads

Interested in finding out more?

Do you have a question about any of the resources within the PALs Microsite? Or would you like to speak to a member of our team?

Contact us

Sign up now to get the latest from Ulster GAA