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ST MA SOCCER CLUB

ST MA SOCCER CLUB. BUILDING A BETTER ATHLETE IMPROVE ATHLETIC PEFORMANCE INJURY REDUCTION / PLAYER DURABILITY. WINTER 2013. DESIGNED PROFESSIONALLY Expert in Lower Extremity Injuries / Soccer Professional. JULIE EIBENSTEINER PT, DPT, CSCS USSF A LICENSE NSCAA PREMIER DIPLOMA

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ST MA SOCCER CLUB

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  1. STMASOCCER CLUB BUILDING A BETTER ATHLETE IMPROVE ATHLETIC PEFORMANCE INJURY REDUCTION / PLAYER DURABILITY WINTER 2013

  2. DESIGNED PROFESSIONALLYExpert in Lower Extremity Injuries / Soccer Professional • JULIE EIBENSTEINER PT, DPT, CSCS • USSF A LICENSE • NSCAA PREMIER DIPLOMA • USSF NATIONAL YOUTH LICENSE PHYSICAL THERAPIST SPECIALIZING IN ACL INJURY REHAB & PREVENTION

  3. THE GOAL • 1. KEEP STMA PLAYERS ON THE FIELD • DECREASE LOSS OF PLAYERS FOR SEASON WITH MAJOR INJURIES (ACL INJURIES) • DECREASE LOSS OF PLAYERS FOR GAMES WITH MINOR INJURIES (MUSCLE PULLS / ANKLE SPRAINS / ETC) • MUSCLE BALANCE / SYMMETRY • STRENGTH • PROPER MOVEMENT PATTERNS 2. IMPROVE ATHLETIC PERFORMANCE • PHYSICAL AND MENTAL READINESS TO TRAIN • BUILDING A MORE EFFICIENT ATHLETE

  4. THE PLAN • IMPLEMENTING A PROPER DYNAMIC WARM-UP TO FACILITATE GOOD HABITS • USED EACH PRACTICE: MOST VALUABLE 10-15 MIN OF EACH TRAINING SESSION. • MODIFIED VERSION AVAILABLE FOR GAMES IMPROVED ATHLETIC PERFORMANCE  LESS INJURIES

  5. SOCCER INJURIES • 1 in 3 sports related injuries occur at the knee (37%) • 2 in 5 occur at the ankle (40%) in pediatric populations • OTHER COMMON SOCCER INJURIES: Quad, Hip Flexor, and Hamstring sprains, stress reactions/fractures in lower back. • Females have up to 8x higher risk of ACL injuries • 70-80% of ACL injuries are non-contact • Most occur between the ages of 14-18 • Risk of early osteoarthritis: ~50% at 10 years following ACL injury • IOC recommends prevention programs should be introduced as early as possible; in some sports as early as 6-10 years old.

  6. ACL • ANTERIOR CRUCIATE LIGAMENT – 1 of 4 main ligament stabilizers of knee • MAIN PURPOSE: PASSIVE STABILITY Provides secondary support when muscles don’t provide active stability. • Connects thigh bone to shin bone • Prevents shin bone from shifting forward and twisting inward around thigh bone • INJURIES TYPICALLY OCCUR: • - STOPPING / CUTTING / LANDING

  7. TREATING A TORN ACL • SURGICAL • $17,000 avg cost • 6-9 months of rehab • Lost time in sport • Psychological costs • CONSERVATIVE / NON SURGICAL • Strengthening and Neuromuscular Training • Risk of further structural damage • Not generally recommended for return to competitive cutting/jumping/pivoting sports. • 1/3 return to sport at previous level, 1/3 return to sport but not at previous level, 1/3 don’t return.

  8. WHY ARE (ALL) INJURIES SO PREVALENT?THINGS IN OUR CONTROL! • Muscle Imbalance / Weakness • Left / Right • Front / Back • Poor Mobility / Flexibility at Adjacent Joints • Knee is the slave to the hip and ankle • Low back is the slave to the hips and upper spine • Poor Strength and Stability from Surrounding Muscles • Core / Hip Strength and Stability • Poor Movement Patterns (resulting from #2-4)– ESPECIALLY FEMALES ! • OVERUSE • Not enough rest • Not enough variety – too sport-centered and not enough athlete-centered

  9. WHAT WE CAN CHANGE • Strength / Muscle Imbalance – Quad Dominance, Hip/Core/Posterior Chain Strength, Flexibility • Neuromuscular Control / Movement Patterns = HOW WE MOVE! – Knee/Hip Flexion, Knee Positioning, Balance • Training Load – PeriodizationIt takes 72 hours for body to recover from a game. Soccer players who play 2 games per week are at 5x greater risk of injury compared to 1 game per week.Young athletes are not simply small adults. RECOVERY IS A MUST. OFF TIME IS A MUST.

  10. DECELERATION • INJURIES TYPICAL OCCUR WHEN STOPPING. • LEARNING TO START AND STOP EFFICIENTLY NOT ONLY MAKES YOU LESS PRONE TO INJURY….IT MAKES YOU A MORE EFFECTIVE ATHLETE. • GAMES ARE WON/LOST IN THE INDIVIDUAL BATTLES OF CHANGE OF DIRECTION ALL OVER THE FIELD.

  11. U13+ PROGRAM • LAURUS SOCCER SPECIFIC PROGRAM • CENTRAL NERVOUS SYSTEM RAMP UP / CORE TEMP RAMP UP • GLUTE STRENGTHENING/ACTIVATION & FORCE ABSORPTION • MOBILITY – FOCUS ON HIP AND ANKLES • SINGLE LEG PLYOMETRICS / PROPRIOCEPTIVE TRAINING • GLUTE-HAMSTRING • EVIDENCE BASED PROGRAM – UNDERLYING PRINCIPLES BACKED BY CURRENT RESEARCH DEMONSTRATING EFFECTIVENESS.

  12. U9-12 PROGRAM • FIFA 11+ PROGRAM • FIFA SPONSORED PROGRAM PROVEN TO REDUCE INJURIES • EASY TO FOLLOW FOR YOUNGER ATHLETES • 15 MINUTES • 15 EXERCISES IN TOTAL WITH PROGRESSIONS • 1 PAGE SUMMARY OF EXERCISES • F MARC 11+ WEBSITE • VIDEO DOWLOADS + FIELD SET UP

  13. QUESTIONS? WOODBURY, MN www.laurusrehab.com JULIE EIBENSTEINER PT, DPT, CSCS jeibensteiner@laurusrehab.com

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