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Injury prevention in Soccer/football Cisc
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Transcript of Injury prevention in Soccer/football Cisc
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Soccer Education :Injury prevention by ‘functional
stretching’
Willem Timmermans
Act2Prevent
CISC, Nicosia, May 26th 2012
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Willem Timmermans
• Physical Therapist, Personal & Lifestyle Trainer
• Fellow of ‘Applied Functional Science’
• Soccer Coach
• Creator of the soccer DVD: ‘Injury Prevention and Strength training’.
• Author and Educator
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Injury Prevention
• What do we need to know about injuries?
• Differences between acute or chronic?• Causes of injuries?• Principles : Understanding of the body and
biological sciences ?• Strategy : So what can we do about it?• Techniques : How?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Your advantage?
• More insights in the physical part
• Personal growth
• Teach your players !
• Your players and you deserve ‘the very best’
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Most common injuries in soccer
• Muscles : hamstrings, calf, Q-ceps, abdominals, adductors, groin, …
• Tendon : Achilles, Patellar, …
• Ligaments : ankle, ACL, knee, shoulder, …
• Joints : cartilage, luxation, …
• Head : nose, concussion, …
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Diff. : Chronic < > acute injuries
Most chronic injuries?
• Muscle attachments : Abdominals, groin, …
• Joints : cartilage knee, ankle, hip, …
• Tendon inflammation : knee, heel, …
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Cause of chronic injury?
• Too much?• Not enough recovery?• Nutrition?• Repetitive?• Other?
Or is some part of the body not doing its job?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Chronic < > Acute injuries
Most acute injuries?
• Muscle injuries : strain, tear
• Tendon : partial or full tear
• Ligaments : sprain, tear, …
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Cause of acute injuries?
• Contact < > non contact?• Tiredness / fatigue?• Bad luck / coincidence?• Circumstances? Environment?• Not prepared : Warming-Up?
How can we help the body achieve a safer performance?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Understanding the body and the biological sciences!
• Chain Reaction : The body as a whole !
• Dynamic
• 3D muscles
• 3D joints
• Gravity and GRF
• Unconscious
• Task Driven !
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Chain Reaction
• Top down drivers• Example• Bottom up drivers• Example
Which body parts influence the knee in playing soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Dynamic
• The body is made to move, not to hold still• Body stabilizes by movement • Load to unload : example• Should we prepare a dynamic sport static or dynamic?
When do we hold ‘still’ in soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Understanding 3D muscles
• Muscles function in 3 planes of motion• Sagittal : forward – back• Frontal : left –right lateral• Transverse : left –right rotational• Example :
When do we have a 1 dimensional movement in soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Understanding 3D joints
• Joints function in 3 planes of motion
• S – F – T
• Example
• In which directions does the knee go… in soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Gravity and Ground Reaction Force
• Muscles function differently depending on their position
• Example
• The body use those forces to react : load to unload
• The nervous system gets a different input
In what position(s) do we play soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Conscious - Unconscious
• ‘The body is a reactor’• ‘The body recognizes movement – not
muscles’• Will conscious training/exercises help us in unconscious movement?• Example
Which muscles and joints are activated in a KICK?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Task Driven : soccer
• The nervous system regulates our muscles and joints by ‘proprioceptors’
• Muscles and joints react differently depending on position
• The body recognizes movements like ‘kicking’, ‘heading’, ‘jumping’, ‘running’
How will this influence our strategy and exercises?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Make it functional !
• There is often a GAP between our exercise and the task : soccer
• What is the task of our soccer player?• What do we want to improve?• Making it ‘functional’ : Do the exercises
look like soccer?
How will exercises in a supine position help us in ( upright ) soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Stretching
• Useful or not? Depends on …
• Static or dynamic?
• Position?
• Does it look like a soccer movement?
Which stretches are dynamic and look like
soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Functional stretching in soccer
• Bridging the gap between the exercise and the task
• Preparing the nervous system
• Tweaking in 3D
• Not a matter of correcting and avoiding ‘bad movements’ but “preparing the body for its tasks : soccer !”
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Advantages
• More logic for muscles and joints• More logic for the nervous system• More holistic movement : ‘FLEXIBILITY’• Building more resistance for elongation
For which activities can static, one-dimensional stretches be useful?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Stretching or … Flexibility?
• Flexibility as injury prevention• Working the whole ‘chain’• Basis for strength training• Basis for performance : loading the bow !• = saving ENERGY ?
Does more elasticity increase or decrease performance?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Practical part
• Starting with the feet !
• 3D dynamic stretches : lower limbs
• 3D dynamic stretches : trunk & upper limbs
Which way takes more time : dynamic stretching or holding for 20-30 seconds?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
From Flexibility to Strength
• Same Principles
• Strategy : think ‘functional’!
• Techniques : 3D movement with ‘extra load’
• Examples
What do we want to strengthen in soccer?
Muscles? Or movements?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
From Stability to Mostability
• Stabilizing by using movement• Reality : ‘controlling movement’• Example
• Should we teach the knee to only move forward? Or controlling 3D movements during soccer?
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Interesting or necessary?
• We are used differently
• Our athletes are used differently
• Avoiding resistance : try, feel and teach
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Conclusion
• Mobility and flexibility
• 3D and dynamic
• Think Functional : task = soccer
>>> Functional Flexibility and Strength !
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
Feedback
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
‘Transform yourself into an athlete’
• Educational concept for clubs, trainers/coaches and players
• Personal Development in sports
• From recreational to top-sports level
• From intro to ‘soccer-pro’
• 1 day up to max. 3 months
© Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Willem Timmermanswww.Act2Prevent.com
More information
1. www.Act2Prevent.com
2. Willem Timmermans : +32 477 / 80 50 50 [email protected]
3. Soccer DVD : ‘Injury Prevention and strength training by …’