Training to Prevent Risk-of-Injury
for 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. Sprint
2. Backpedal
3. Side-Shuffle
4. Side-Shuffle
5. Carioca
6. Carioca
7. Sprint
• Hexagon Drills
Quickness / Reaction Drills
Jack Rabbit Variations
• Two Ball Variation
Card Catch
Plyometrics
What are PLYOS?
Plyometrics are quick, powerful, ballistic type
movements
The 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
Scientific 7-Minute Workout
ACSM Health & Fitness Journal, May/June, 2013
Do each exercise for 30 seconds;
rest for 10 seconds.
1.
2.
3.
4.
5.
6.
Jumping jacks
Wall sit
Push-ups
Crunches
Step-ups on chair
Squats
7. Tricep dip on chair
8. Plank
9. High Knee run in
place
10.Alternating lunges
11.Push-up with rotation
12.Side Plank
30-20-10 Program
Journal of Applied Physiology, July, 2012
1.
2.
3.
4.
Easy jog for 1 mile
Jog for 30 seconds
Run for 20 seconds
Sprint for ten
seconds
5. Repeat for a total of
5 reps. (5 minute set)
6. Repeat steps 2 – 6
two or 3 times
7. 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.
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-Stretches
Toe 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/pr
erun/m11.asp