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Posted by
Richard Bucciarelli,
September 19, 2012
Email Richard Bucciarelli
Richard Bucciarelli is the Fitness Coach for the University of Ontario Institute of Technology (UOIT) Ridgebacks Women’s Varsity Soccer Team, which has begun its historic inaugural 2012 season in the OUA West division this month. For more information about Richard and
Soccer Fitness, please visit www.soccerfitness.ca.
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Injury prevention
strategies for a Senior
level team – Part 2
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In Part 1 of this article, some of the protocols which I used in during the UOIT Ridgebacks Women’s Soccer Team’s pre-season training over the last 2 weeks were discussed. The focus of these protocols involved hamstring strengthening, as well as plyometric training, both of which have specific implications to injury prevention in soccer. In part 2, the specific warm-up protocol we use prior to all training sessions and games at UOIT, which has been advocated by FIFA (called the “FIFA-11”) will be examined.
Warming up properly prior to training and competition is another essential component for injury prevention in soccer. In a recent study by Soligard et. Al (2008), a comprehensive 3-part warm-up protocol was used with elite level female youth soccer players from Norway. An expert group convened by FIFA, with representatives from the Oslo Sports Trauma Research Center, the Santa Monica Orthopaedic and Sports Medicine Research Foundation, and the FIFA Medical Assessment and Research Centre, developed the warm-up protocols. Eventually this warm-up program was given the title “FIFA 11” – comprised of 11 specific exercises that should be done before all training and games.
The three-part “FIFA 11” warm-up is shown in Figure 1 in this article. The first part consisted of running exercises at slow speed combined with active stretching and controlled contacts with a partner. The running course included six to ten pairs of cones (depending on the number of players) about five to six metres apart (length and width). The rationale for this first part is to raise the body’s core temperature, as well as to stretch and activate working muscles through a full range of motion, which will prevent muscle and ligament strains and sprains, as well as increase force production – thereby improving performance – in the muscles used.
The second part consisted of six different sets of exercises; these included strength, balance, and jumping exercises, each with three levels of increasing difficulty. The rationale for the second part is to progressively load the muscles, using movements which mimic those that are typically done in training and games.
The third and final part consisted of high-speed running combined with soccer-specific movements with sudden changes in direction. This final part is aimed at preparing the central nervous system by forcing the working muscles to contract at faster rates, with sprinting and with changes of direction, both of which are soccer-specific high-speed movements.
In this particular study, of the 1892 total female players who participated, 1055 performed the warm-up protocol, and another 837 did not, for 1 full league season (8 months in total). The players who performed the warm-up saw significant decreases in severe injuries, overuse injuries, and overall injuries as compared to the players who did not. This was one of the first studies to demonstrate that a comprehensive warm-up like the “FIFA 11” could prevent injuries in soccer players. In a further study, conducted by the same group of researchers from Norway, elite male professional players were assessed over the course of a full season (8 months). Players who performed the “FIFA 11” in this study had 37% fewer training injuries, and 29% fewer game injuries, and also saw a total decrease in severe injuries of almost 50%.
These results clearly indicate that a comprehensive three-part warm-up can have a significant effect on the reduction of all types of injuries (training, game, overuse, and severe) in male and female soccer. The “FIFA 11” warm-up protocol should be used by all senior / elite level soccer teams before training and games. The “FIFA-11” warm-u[ protocol has worked well for the Ridgebacks so far this season, and it is definitely an efficient and effective tool for coaches and fitness coaches with soccer players of all ages and levels of ability.
Richard Bucciarelli is the Fitness Coach for the University of Ontario Institute of Technology (UOIT) Ridgebacks Women’s Varsity Soccer Team, which has begun its historic inaugural 2012 season in the OUA West division this month. The Ridgebacks recently recorded their first win vs. the University of Windsor on Saturday, September 1st, and hope to contend for a play-off spot this season.
For more information about Richard and Soccer Fitness, please
visit www.soccerfitness.ca
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