training to prevent injuries and improve player performance
TRANSCRIPT
Training to Reduce Injuries and Improve Player Performance
Jim Launder - Calvin Deutsch
Starting PointThe Game of Soccer
• 90 min long (or less at various youth levels)
• Repeated mixture of sprinting, running, jogging, walking
• Many short duration “actions”
• Sprinting, receiving ball, passing, shooting, tackles, direction changes
• Constantly evolving and on the move, no time-outs/set plays (except free kicks)
Injury Info
Injuries
• Thigh- Strains (pulls)
• Knee- ACL (female)
• Ankle- Sprains (male)
Basic Principles
• Dynamic Warm-Up (Physiologic, Technical, Tactical, Psychologic)
• Strength, balance, movement education, footwork exercises ***Put in soccer language***
• Cool down, static stretching
• How much of this can we include the ball and how can make injury prevention and performance improvement soccer centric?
FIFA
FIFA 11+
http://f-marc.com/11plus/exercises/
9 Running Exercises
Each practice/
match
6 Strength Exercises
2-3x/wk
FIFA 11+
11+ with ball
FIFA 11+
11+ with ball
11+ with ball
Movement Quality
Movement Quality
Field Session
• 11+ without and with ball
• ACL Injury Prevention- integrated into soccer
• Ankle Sprain Prevention- integrated into soccer
• Hamstring Injury Prevention- semi-integrated
• Athletic Skill Development- fully integrated
Field Review
• ACL- improving knee position, athletic stance, 3-5 step stop / good footwork
• Ankle Sprain- balance exercises, good footwork
• Hamstring Strain- Eccentric exercises (Nordic Curl and deadlifts)
• Athletic Skills- emphasis on footwork, practice reacting/reading other players or the ball. “It’s OK to think once in a while” -Bob Gansler’s Grandfather
**** How can we simultaneously develop injury prevention and athletic skills while playing and learning soccer? ****
Knee Position
Examples
Examples
Examples
Examples
Examples
Examples
Movement Summary
• Quick footwork- shorter steps allow for faster change of direction, transfer of force, and improve the biomechanics of your body=Injury Prevention and Athletic Skill Development
• Defending- utilize quick short steps and angle body. Players need to learn how to time this correctly by practicing on real players with the ball.
• Integrate single leg opportunities into technical exercise
• Nordic Hamstring and/or single leg deadlift
Dribbling Agility
Dribbling Agility
Dribbling Agility
Prep Footwork
Prep Footwork
Reactive Agility
Isolated Agility
https://www.youtube.com/watch?v=5isQVrSti1w
https://www.youtube.com/watch?v=S6GfSfRCaxI
https://www.youtube.com/watch?v=LbQZ4FGv9ug