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Presented by Healthy Baller Key Concepts to Training Smarter
Presented by Healthy BallerKey Concepts to Training Smarter
Plan of Attack-Why are we here?
-Proper Warm-up with Matt Boyd
-Injury reduction (understand what that means and what you can do on your own) with Dr. Wesley Wang
-Nutrition Concepts for Soccer Players with Natalie Leon
-Putting it all together
KEEPING OUR ATHLETES HEALTHY
Key Concepts to Staying on the Field
• Identify and understand how to prepare your body for the demands of the sport (speed, agility, strength, recovery)
• Understand the factors that increase your risk of injury (specific to you vs. general for the sport)
• Implement a program that addresses the risk factors
• Injury Prevention-WHAT DOES THAT MEAN?
Perception vs Reality
PERCEPTION: Soccer training involves footwork and conditioning
REALITY: Soccer training involves strength, stability, flexibility and recovery techniques
STRENGTH: Soccer players are STRONG, to be strong with the ball, to develop speed, and to stay healthy-Your legs are pistons, a strong piston fires faster (strength->speed)
STABILITY: Most of the game is played on one leg-sprinting, cutting, hoping-stability->reduce risk of injury
Demands of Sport
SPEED/AGILITY: -quick accelerations, burst of speed-quick change of direction-long sprints
CONDITIONING: -long periods of light movement with quick sprints mixed in-Anaerobic and Aerobic combo
Demands of Sport
Take Ownership of your Health
-YOU are in control of several factors that can keep you healthy
-PREPARE your body for the demands of practice, games, workouts, etc (warm up)
-RECOVER hard: focus on recovery tactics as much as you focus on foot skills, speed, conditioning
-STRENGTH TRAIN: important part of becoming a complete athlete
-MANAGE TRAINING VOLUME- Think about the intensity of your training from 1-10, you cannot train at a 10 level everyday or even every other day
Proper Warm Up
• Why do we warm up before we train or play?
• KEEP IT SIMPLE (the best athletes prepare the same way for EVERY practice and EVERY game)
• Repetition, repetition, repetition
Foam Roll/Active Stretch-Target areas for Foam rolling: Quads, calves, glutes, hamstrings
-Light Movement: Skips, shuffle, carioca, backpedal
-Active Stretch: Pick 3-4 stretches that are most beneficial
1) Elbow to Instep 2) Inchworm3) Half kneeling quad stretch4) Lateral Lunge with hip stretch
Activate-Goal is to turn on these muscle groups (Hamstrings, Quads, Hip Flexors, Glutes)
-Studies have shown when these muscles groups are activated prior to exercise injury risk decreases
-Split Squat
-Single leg RDL
-Mini Band Monster Walk, Lateral Step, Knee Knocks
Split Squat (quad/hip flexor)
Dynamic/Movement Prep-Increase movement speed and intensity
-Address linear, lateral and multi-directional movements
-sprint outs, shuffle, crossover run, hip turns, COD
HB example:
-light skip to sprint
-angled shuffle, angled crossover run
-shuffle out, shuffle back
-quick turns
Neuro-muscular Activation• Send the message from your brain to your extremities
to MOVE FAST• Faster Pace movement with short bursts of max effort
Ex: Drop and rapid fire then sprint out
• Practice game like movements• Make them reactive (use a partner)
• Keep the reps LOW, goal is not to do too much that you’re exhausted heading into the game/practice
Dynamic Warm-Up Recap1) Foam Roll/Active Stretch2) Activate- Turn on muscle groups before using them3) Dynamic Movement4) NM Activation
-Keep warm-up progressive in nature
-Practice game like movements
-Keep the same format every-time you practice/play!
Introduction• Physical therapist at Healthy Baller• Specialize in treating sports injuries and ACL reconstructions• Developed an ACL injury reduction program
I Love What I Do!
What We Believe In
Where Would You Rather Rehab?
Standard PT Facility Healthy Baller PT
Most Common Soccer Injuries
• ACL tears• Meniscus tears• Ankle sprains• Patellofemoral pain• Hamstring/groin strains• Tendonitis
Speaking of ACL Injuries...• Estimated 150,000 ACL reconstructions take place
each year in the United States, estimated 80% are non-contact
• Soccer has the highest rate of ACL tears• Females are 4 times more likely than males• 9 month MINIMUM recovery• Studies have found that 65% of athletes recovering
from ACL surgery return to their pre-injury level
What Can Be Done?• Key factors to reduce injuries
– Proper warm-ups– Strength training*– Neuromuscular training*– Stress management*– Nutrition– Sleep
Benefits of Strength Training• Gets an athletes stronger• Improves athlete performance• Allows the athlete to better handle the demands of
sports• Offers different movements rather than just the sport • Target glutes, quads, hamstrings*, calves
Benefits of Neuromuscular Training (NMT)
• Neuromuscular control is an athlete’s ability to control his or her body to improve dynamic joint stability
• Significant research supports utilizing NMT and has been stated to reduce injuries by at least 50%.
• Recommended a minimum of 10-15 minutes twice a week
Neuromuscular Training (NMT)
• Correlated with proprioception• Involves postural control with dynamic movements
such as jumping, landing and cutting• Improves the positioning of the trunk, hips, knees and
ankles• Allows our bodies to better respond and react in
specific sporting tasks
Let’s See What You Got!
Drop To Single Leg Landing
Angled Bounding
Lateral Bounding
Learn MoreInstagram
@WesleyWang.DPTWebsite
www.WesleyWangDPT.com
