Injury Prevention for Football
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Transcript of Injury Prevention for Football
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• [email protected]• @JOSH_FUNK ON IG AND TWITTER