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Posted by
Richard Bucciarelli,
August 13, 2012
Email Richard Bucciarelli
Richard
Bucciarellii is the President of Soccer Fitness Inc., and Fitness Coach
for the Canadian National Women’s U17 team, which will be travelling to
Guatemala in May 2012 for the CONCACAF qualification tournament of the
FIFA Women’s U17 World Cup. 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
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Injuries are a reality in the game of soccer today. The Canadian interuniversity sport (CIS) soccer season is especially stressful on the body because, including exhibition games, regular season games, and play-off games, there can be as many as 20 games played over a span of less than 80 days.
In my role as Fitness Coach with the University of Ontario Institute of Technology (UOIT) Ridgebacks Women’s Varsity Soccer Team, one of my main objectives was to develop a plan to prevent injuries throughout this short, intense 2012 season. Because the 2012 pre-season starts in the middle of August, physical preparations must start at least 6 weeks before that date in order for effective results to be achieved.
Coaches and fitness trainers of senior / professional level soccer teams must pay careful attention to several different factors in order to prevent injuries from occurring in a senior / professional level soccer team. This two-part article will discuss the following two proven methods of injury prevention in soccer, both of which were an integral part of my plan for the UOIT Women’s team this season:
Physical preparation of players (which includes a focus on hamstring strengthening to improve the strength ratio between quadriceps and hamstrings)
Protocols for proper warm-up procedures for pre-training and games (which includes the “FIFA-11” protocols)juries are a reality in the game of soccer today.
Part 1: Strength and Plyometric Training
Without proper physical preparation, injuries in soccer are almost inevitable.
One of the most common causes of injuries in soccer players is strength imbalance between the quadriceps and hamstring muscles (commonly called the “Q:H ratio”). This imbalance is often attributed to deficiencies or weakness of the hamstring muscles. Because these muscle groups serve as the primary functional stabilizers of the knee, an improper balance or deficient ratio predisposes the ACL to injurious forces. Two common training methods have recently been investigated as a means of improving the Q:H ratio:
1. Eccentric – or “negative” – Hamstring Training
2. Plyometric training
1. Eccentric Strength Training
Eccentric muscular contractions occur when a muscle contracts as it lengthens. In soccer, the hamstring muscles contract eccentrically when slowing down the extension of the knee during high speed running and kicking movements. These movements are typically the mechanism of injury for hamstring strains, and thus proper strengthening of the hamstrings using eccentric movements will significantly help reduce the incidence of hamstring injuries.
In their study examining the effects of eccentric hamstring strengthening using the “Nordic” hamstring exercise (see Figure 1) with elite professional Danish soccer players, Petersen et. Al (2011) demonstrated a 75% reduction in hamstring injuries, as well as a 53% reduction in recurring hamstring injuries. The “Nordic” hamstring exercise is a simple body-weight exercise, and requires only the help of a partner to perform. As seen in Figure 1, the athlete will contract the hamstrings eccentrically while slowing down their descent to the floor. A simple protocol consisting of 3 sets of 10 repetitions, with 5 seconds rest between repetitions and 1.5 minutes rest between sets, is effective.
2. Plyometric Training
Plyometric training involves using repetitive jumps and bounds to develop explosive leg strength. When an athlete lands from a jump, the powerful muscles in the legs (quadriceps, hamstrings, glutes, and calves) stretch quickly. These muscles must subsequently contract quickly (or shorten) after the stretch in order to perform the next powerful jump. This action in exercising muscles is called the “stretch-shortening cycle”. If the hamstring muscles in the back of the leg are activated more, and quicker than the quadriceps muscles in the front of the leg, during the landing/stretching phase of the stretch-shortening cycle, the resulting jumps will be more powerful and place less strain on the knees. This, in turn, will lead to a reduction in knee injuries, especially to the anterior cruciate ligament (ACL) which is commonly injured while landing from jumps or turning / changing direction quickly.
Tsang et. Al (2011) examined the effects of plyometric training, using a variety of different single- and double-leg jumps and bounds (see Figure 2) in competitive female soccer players. They were able to achieve an increase in hamstring strength and power, while maintaining quadriceps strength (thereby improving Q;H ratio), using their protocol of plyometric exercises. This protocol comprises exercises requiring no equipment and very little space, which can easily be performed on a field before, during or after teams’ regular training sessions.ccentric muscular contractions occur when a muscle contracts as it lengthens.
A comprehensive, 6-8 week strengthening program, utilizing both eccentric hamstring exercises, as well as plyometric exercises, was used by the UOIT Women’s Varsity Soccer Team prior to pre-season, for prevention of hamstring and knee injuries. While strength training targeting these areas is recommended, proper strength training focusing on other parts of the body which may be injured in soccer (including the lower back, hip/groin, shoulders, and head/neck) will also be beneficial.
Figure 1 (above): Diagram of Nordic Hamstring Exercise: maintaining a flat back, the athlete slowly lowers themselves towards the ground, contracting the hamstrings eccentrically to slow their descent (1). Once they can no longer hold themselves up, they slowly fall to the floor (2), contacting with hands and chest, then push back up to repeat.
Figure 2 (above): Plyometric Training Protocol from Tsang et. Al (2011): This protocol of double-and single-leg jumps and bounds was used 2 days per week for 6 weeks with a competitive female soccer team. The players improved their hamstring strength and power, while maintaining their quadriceps strength, thereby improving their Quadriceps: Hamstring (Q:H) strength ratio.
Richard Bucciarelli is the Fitness Coach for the University of Ontario Institute of Technology (UOIT) Ridgebacks Women’s Varsity Soccer Team, which will begin pre-season training on Monday, August 13th. This historic 2012 season will see the Ridgebacks play their first ever games in their inaugural season in the OUA West division.
For more information about Richard and Soccer Fitness, please
visit www.soccerfitness.ca
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