sport specific training for soccer dusty paul ms, cpt kim bailey atc, cscs
TRANSCRIPT
Sport Specific Training for Soccer
Dusty Paul MS, CPT
Kim Bailey ATC, CSCS
Our ExperienceKim Bailey ATC, CSCS
Head Athletic Trainer Ithaca High School 2001-2010Physician Extender at Cayuga Medical Center Sports Medicine and Athletic Performance
Dusty Paul MS, ACPTExercise Physiologist: Island Health & Fitness/SMAPFormer Div III Hockey Player Buffalo State 2000 NJCAA National Ice Hockey ChampionFormer Sponsored Racquetball Player / Teaching Pro
Advanced Certified Personal Trainer - AFAA
Why Train?
• Optimize Performance
• Decrease Injury• Increase Fitness
Common Soccer Injuries
• Hamstring/Quad/ Groin Strains• Shin Splints/Medial Tibial Stress• Ankle Sprain• Knee Sprain• Concussion• Facial Laceration• Thumb sprains (goalies)
Program Development
• Have a plan• Define goals• Sport analysis, demands
of the sport
Components of Conditioning
• Periodization• Muscular Strength• Muscular Power• Muscular Endurance• Agility• Speed
Periodization
• Periodization is an organized approach to training
• Progressive cycling of various aspects of training programs throughout different times of the training period
• Alternates training in order to peak during in-season
Periodization Schedule• Post Season: Rest and
recover; light training, end of season to about 1 month out
• Off-Season: Heavy lifting; building foundation, up to 6-8 before the season
• Pre-Season: Speed, agility, endurance, and some skill work, 6-8 weeks before up until the start of the season
• In-Season: Maintenance and skill work
Muscular Strength
• Muscular Strength: The ability of a person to exert force on physical objects using muscles
• ex. Bench Press• Strength affects speed,
balance, shielding, dribbling, headers and shot power
Muscular Power
• Muscular Power: The ability of a muscle to exert a max force in the shortest period of time
• ex. Vertical Leap• Power can easily be
confused with strength• Soccer Power mostly
refers to shot, header and throw power
Muscular Endurance• Muscular Endurance: The
ability of a muscle to sustain repeated contractions against a resistance for an extended period of time.
• Match 80-90 min• Poorly trained athletes
loose focus• Injuries • Poor performance
Agility• Agility: The body’s
ability to change positions efficiently
• Requires the integration of movement skills using a combination of
• balance• coordination• speed• reflexes • strength • endurance • stamina
Speed
• Speed: The ability to move from one point to another in the shortest possible time.
• Adapt fundamentals to include speed work
(tackling, dribbling, shooting, crossing)
In-Season Training Objectives
• Maintain conditioning for upper-classmen
• Improve athleticism for freshmen or redshirts
• Gains made during the off-season needs to be preserved
In-Season Training Objectives
Focus:• Overused muscles rested• Less activated muscles
stimulated• Injury prevention • Sport specific
strengthening• Flexibility
In-Season Training Objectives
• Quality and consistent• Backbone of long term
success• Its easier to get stronger
in the next off-season when you maintain during the in-season, rather than spending time regaining lost strength
In-Season Training Objectives
• Work on upper/lower body strength and power in-season
• Distance running should be used sparingly
• Soccer is a game of short bursts of speed
In-Season Training Objectives
• Cardio/aerobic conditioning should be done
through sprint drills, speed/agility drills and interval
training• This will reduce the risk of injury and train
fast twitch muscle instead of slow and have your
players training in a more typical game simulation.
In-Season Training Objectives
No if’s and’s or but’s, as a “general rule”• no optional workouts• no choices of lifts performed• no phantom injuries that mean they can’t lift• Easy policy, If you didn’t have to talk to the athletic trainer, you weren’t hurt. Too injured to lift too injured to
play.
THE PROGRAMany well designed program contains the following components
• Dynamic warm-up/ dynamic flexibility• Balanced core work• Plyometrics (upper and
lower)• Movement
training/speed/agility
• Explosive movement (olympic/jumps)
• Squat movements (2 and 1 leg)
• Upperbody push• Upperbody pull
• Scapular stabilization• Rotator cuff endurance• Glute activation and hip
stabilization• Calf/anterior tibialis
strength
• Conditioning• Tissue quality/length
(foam roll MR/stretching)
When to Train?
When ever you can• Always allow at least 36
hours from the time of workout to the time of next game
• 1-3x per week • Higher intensities but
lower volume
Warm Up
• Increase muscle temperature
• Increase blood flow • Increase oxygen to
working muscles• Improve flexibility• Avoid injury• Mentally prepare for play
Dynamic Warm Up
Why and How?• Competitive edge• Sport specific warm ups
should have similar movements to the game
• The warm up should be progressive.
Dynamic Warm-up Continued
• Create functional mobility through full range of motion and in all three planes of movement
• Integrate and progress with increased ROM into more dynamic movement patterns
• The final progression is a transition to movements closer to game speed and game movements
Sample Dynamic Warm Up
• Low intensity jog• Foam roll or Ball MR• Walk lunge with knee pull on toe• Monster walk• T walk with quad hip flexor pull• Inch worm• Lateral lunge with foot drag• Hurdle walk forwards in/backwards out
Sample Continued
• Hip circles• Butt kick – jog• High knee – jog• Skipping for height with high knee• Skipping for distance with leg thrust• Jog to diagonal sprint through small space
Sample Program
• Warm up – Light cardio Foam Roll
• Dynamic Warm Up + ladder drills
Leg Exercises
• Squat: 8-12 reps 2 sets
Use variationAdd progressions
Leg Exercises
• Single Leg Dead Lift or Russian Hamstring Falls: 8-12 reps 2 setsPosterior chain exercise
Leg Exercises
• Bulgarian Split Squat / TRX lunge/ or lateral lunge: 8-12 reps 2 setsPromotes flexibility
Unilateral strength
Leg Exercises
• Swiss Ball Hamstring Curl: 8-12 reps 2 sets
Stability
Body weight
Leg Exercises
• Plyometric Jumps: High knee tuck jump or jump lunge: 20 sec on 40 sec off 3 sets
Upper Body Exercises
• Alt DB Chest Press: 8-12 reps 2 sets
Use VariationPush Up Alternative
Upper Body Exercises
• Pull Up: 8-12 reps 2 sets No kipping
Fatigue set
Upper Body Exercises
• Single arm DB Snatch or KB Swings if Inexperienced: 8-12 reps 2 sets
Upper Body Exercises
• Standing cable Overhead Extension: 8-12 reps 2 sets
Upper Body Exercises
• Close Grip Seated Cable Row: 8-12 reps 2 sets
CORE EXERCISES
• Superman back extension
• 15 reps
Core Exercises
• Crunch with med ball 15 reps
Core Exercises
• Leg raise/ Rev crunch
15 reps
Core Exercises
• Russian Twist w med ball 15 each way
Core Exercises
• Plank variations For time or reps
Sports Specific Drills
• Speed and agility drills
• Begin practice
Conclusion
• Train smart• Make a plan• Be consistent• For more information contact:
Cayugamed.org/sportsmed
IslandHealthFitness.com