Training to Prevent Risk-of-Injuryfor Soccer Officials

Who is at Risk?

• Typically these are individuals who cram all of their physical activity into 1-2 months of the year, 3-7 days a week.

• At one time active in sports, but now work full time and save little time for exercise.

• Despite their low level of activity they tend to think they can still perform the same athletic abilities as they could in their youth.

Considerations for Running

• Most common injuries include plantar fasciitis, shin splints, patella tendonitis.

• Use drills to improve stride length and stride frequency.

• Incorporate 1 leg strength and plyometric exercises.

Considerations for Soccer

• Common injuries include ACL/PCL tears, patella tendonitis, and ankle sprains

• Plan program appropriately. – Lower body plyometrics w/

upper body strength– Upper body plyometrics w/

lower body strength

Benefits of Sports Conditioning

• For Training– Reduce risk of injuries

on and off the field– Improve performance– Easier weight

management– Perceive workouts as

practice not as exercise

– Makes physical activity enjoyable

– Sense of accomplishment to see improvements in athletic ability

The Functional Warm Up• Create a warm up routine that can be used for

workouts and for competition.• Exercises should mimic movement that will be

performed• Light Resistance is ok for more advanced

clients.• Move in all 3 planes of movement. • Focus on mobilizing the ankles, hips, t-spine,

and shoulders.

Sample Dynamic Warm Up

• Perform 6-10 reps of each exercise:– Toe/Heel Walks– Leg Swings (Sagital &

Frontal)– Inverted Hamstring

Stretch– Lunge with elbow to

instep

Dynamic Warmups-Movement

• Butt Kicks• High skipping• High Knees• Carioca • Back Peddling-long reach• Lateral Shuffles

Understanding Speed, Agility, & Quickness

– Speed- the ability to move the body in one direction as fast as possible.

– Agility- the ability to start (accelerate), stop (decelerate), and change direction quickly.

– Quickness- the ability to react and change body position with maximum rate of force production, in all planes of motion and all body positions.

Agility Drills

Cone Drills

• Box Drills • T-Drills

More Drills• L.E.F.T. Drill

1. Sprint2. Backpedal3. Side-Shuffle4. Side-Shuffle5. Carioca6. Carioca7. Sprint

• Hexagon Drills

Quickness / Reaction Drills

Jack Rabbit Variations• Two Ball Variation

Card Catch

Plyometrics

What are PLYOS?Plyometrics are quick, powerful, ballistic type

movementsThe purpose of plyometrics is to increase power

by using both the natural elastic components of muscle and connective tissue as well as the stretch reflex.

Jump And Reach

Star Jump

Tuck Jump

Skipping & Bounding

Training Complexes

• 2 or more high intensity, high load, or plyometric exercises performed consecutively with minimal to no rest interval.

• Typically using one piece of equipment for easy transition between exercises

1. Jumping jacks2. Wall sit3. Push-ups4. Crunches5. Step-ups on chair6. Squats

7. Tricep dip on chair8. Plank9. High Knee run in

place10.Alternating lunges11.Push-up with rotation12.Side Plank

Do each exercise for 30 seconds; rest for 10 seconds.

30-20-10 Program30-20-10 Program30-20-10 Program30-20-10 ProgramJournal of Applied Physiology, July, 2012

1. Easy jog for 1 mile2. Jog for 30 seconds3. Run for 20 seconds4. Sprint for ten

seconds5. Repeat for a total of

5 reps. (5 minute set)6. Repeat steps 2 – 6

two or 3 times7. Finish with 2 minute

jog

• This workout enhanced performance AND health with less joint stress

• Competitive runners improved performance by 6% while cutting training time in half

• Blood pressure & LDL cholesterol levels improved too.

• This workout enhanced performance AND health with less joint stress

• Competitive runners improved performance by 6% while cutting training time in half

• Blood pressure & LDL cholesterol levels improved too.

Sample Complexes• Barbell Complex

– Power Cleans, Bent Over Row, Front Squats, Push Press

• KB Complex– Push Ups, Swings, Shoulder Press, Overhead Squat

• MB Complex– Mt Climbers, Burpees, Med Ball Slams

• Superband Complex– Deadlift, Bent Over Row, Speed Squats, Speed

Curls

Stretching

• Should ONLY be done when muscles are warmed-up

• Preferably after Dynamic Warm-up Drills• Allows for a greater stretch and flexibilty• Hold positions for at least 20 – 30 secs

Glutes,Hamstrings & Quads

• Lunges• Hip Flexor Stretch w/ rotation• Hip-hinge Bent-over reach stretch• Quad Stretch

Hams & Calves • Stretches

Ankle Mobility-Stretches

Ankle Circles:• Standing up straight, lift one foot a few inches

off the ground in front of the body.• Draw the largest clockwise circles possible

with the toes.• Rotate the foot for 10 circles.• Repeat in a counter-clockwise motion.

Ankle Mobility-StretchesToe Points:• With the leg raised, first point the foot

downward, then flex it up toward the shin as far as possible.

• Do 10 toe points with each foot.

Performance Tips• Move at the ankle joint only; keep the rest of

the body still, including the raised leg.• For the most effective stretch, move the ankle

through a full range of motion.• Move the foot slowly and fluidly.http://www.nyrrf.org/ycr/ars/activity/middle/prerun/m11.asp