INJURY PREVENTION FOR

FOOTBALLDR. JOSH FUNK, DPT, PRC, CSCS

OWNER OF REHAB 2 PERFORM

WHO AM I?• MARYLAND RESIDENT• MULTI-SPORT UPBRINGING IN A

COMPETITIVE HOUSEHOLD• COLLEGE AND PROFESSIONAL

LACROSSE• LIFELONG ATHLETE AND LIFELONG

LEARNER• OWNER OF REHAB 2 PERFORM• PERFORMANCE PHYSICAL

THERAPIST

PERFORMANCE MODEL• GENERAL TO SPECIFIC• BEST ATHLETES ARE THE BEST AT

THE BASICS• WE ARE A LOT LIKE A HOUSE• SCHOOL CURRICULUM

INJURY STATISTICS FOR FOOTBALL• KNEE INJURIES ARE MOST COMMON

(ACL/MCL/MENISCUS)• ANKLE SPRAINS• SHOULDER INJURIES (LABRUM AND AC

JOINT)• CONCUSSIONS• OVERUSE• LOW BACK PAIN• PATELLA TENDONITIS

REALITIES OF TODAY’S YOUTH• LESS P.E.• LESS RECESS• LESS ACTIVE POPULATION WITH

REGARDS TO FREE PLAY• LESS CONDITIONED• OVEREMPHASIS ON SPORTS

SPECIFICS• LESS HEALTHY

WHAT DO WE DO?• INCREASE GENERAL MOVEMENT

SKILLS• TEACH, PROGRESS AND STRUCTURE

WEIGHT ROOM DIFFERENTLY• GET OUR WEIGHT ROOM EQUIPPED

FOR SUCCESS• CHANGE THE WARM-UP• MAKE RECOVERY MANDATORY• TRAIN IN-SEASON INTELLIGENTLY

BIG PICTURE• MASTER THE BASICS• INCREASE BUFFER ZONE FOR INJURY• APPRECIATE THE SAID PRINCIPLE• CREATE A HIGH REWARD, LOW RISK

ENVIRONMENT• UNDERSTAND THAT EVERYTHING NON-

FOOTBALL IS MOST LIKELY MORE IMPORTANT TO KEEPING ATHLETES HEALTHY

WEIGHT ROOM PROGRESSIONS AND LATERALIZATIONS• OLYMPIC LIFT PROGRESSIONS• DB JUMP• BB JUMP SHRUG• BB HIGH PULL• BB CLEAN

• OLYMPIC LIFT LATERALIZATIONS• DB HIGH PULL• DB SNATCH• DB CLEAN• BB 1->2 CLEAN

• CYCLING CORE LIFTS• SQUAT• DB/KB GOBLET SQUAT• FRONT SQUAT• BACK SQUAT• SAFETY BAR SQUAT

• DEADLIFT• DB/KB DEADLIFT• HIGH BAR TRAP BAR DEADLIFT• LOW BAR TRAP BAR DEADLIFT

WEIGHT ROOM PROGRAMMING• PULL MORE THAN PUSH• UPPER BODY ASSISTANCE

EXERCISES• DB ROW• CHINS-PULLS WITH OR WITHOUT

BAND• LANDMINE PRESS OR ROW

VARIATIONS• FACEPULLS• PULL-APART VARIATIONS• USE 1 ARM MORE OFTEN

• GET AWAY FROM SYMMETRY• LOWER BODY ASSISTANCE

EXERCISES• LUNGE VARIATIONS• SINGLE LEG HINGE• SINGLE LEG BOX SQUAT• ELEVATED SINGLE LEG SQUAT• SINGLE LEG KNEE DROP SQUAT

WEIGHT ROOM FORM• APPRECIATE NEUTRAL • CUEING IS EVERYTHING• OVERRATED CUES• CHEST UP• BUTT BACK• KNEES OUT• CORE TIGHT

• AVOID BEING A PEZ DISPENSER

WEIGHT ROOM PURCHASES• TRAP BAR• SAFETY SQUAT BAR• SUPERBANDS• MEDICINE BALLS• WEIGHT VESTS• SLEDS• PVC PIPE

DYNAMIC WARM-UP• GET ON THE GROUND• CRAWLS• HOLDS (PLANKS/BRIDGES/BEAR• FALLS

• LANDING DRILLS• TRI-PLANAR

• MULTI-DIRECTIONAL FOOTWORK/LOCOMOTION• SKIPS• GENERAL ATHLETICISM

RECOVERY• SOFT-TISSUE• PVC• LACROSSE BALL

• AFTER GAME RECOMMENDATIONS• AEROBIC• STRETCH AND ROLL

• NUTRITION• WHOLE FOOD

IN-SEASON CONSIDERATIONS• MANAGE VOLUME AND LOAD• LESS SETS/REPS• LESS AXIAL LOADING

• INTENSITY SHOULDN’T CHANGE• SLOW DOWN AND STOP• LESS STRETCH-SHORTENING CYCLE (SSC)• FLOOR PRESS• DEADLIFT > SQUAT

END PRODUCT• WOLVERINE• PREPARED• CONFIDENT• ADAPTABLE• RESILIENT• READY FOR ANY SITUATION

CONNECT WITH ME• DRJOSHFUNK@GMAIL.COM• @JOSH_FUNK ON IG AND TWITTER