Sport Specific Training for Soccer Dusty Paul MS, CPT Kim Bailey ATC, CSCS

Our Experience Kim Bailey ATC, CSCS Head Athletic Trainer Ithaca High School 2001-2010 Physician Extender at Cayuga Medical Center Sports Medicine and Athletic Performance Dusty Paul MS, ACPT Exercise Physiologist: Island Health & Fitness/SMAP Former Div III Hockey Player Buffalo State 2000 NJCAA National Ice Hockey Champion Former Sponsored Racquetball Player / Teaching Pro Advanced Certified Personal Trainer - AFAA

Why Train? Optimize Performance Decrease Injury Increase Fitness

Common Soccer Injuries Hamstring/Quad/ Groin Strains Shin Splints/Medial Tibial Stress Ankle Sprain Knee Sprain Concussion Facial Laceration Thumb sprains (goalies)

Program Development Have a plan Define goals Sport analysis, demands of the sport

Components of Conditioning Periodization Muscular Strength Muscular Power Muscular Endurance Agility Speed

Periodization Periodization is an organized approach to training Progressive cycling of various aspects of training programs throughout different times of the training period Alternates training in order to peak during in-season

Periodization Schedule Post Season: Rest and recover; light training, end of season to about 1 month out Off-Season: Heavy lifting; building foundation, up to 6-8 before the season Pre-Season: Speed, agility, endurance, and some skill work, 6-8 weeks before up until the start of the season In-Season: Maintenance and skill work

Muscular Strength Muscular Strength: The ability of a person to exert force on physical objects using muscles ex. Bench Press Strength affects speed, balance, shielding, dribbling, headers and shot power

Muscular Power Muscular Power: The ability of a muscle to exert a max force in the shortest period of time ex. Vertical Leap Power can easily be confused with strength Soccer Power mostly refers to shot, header and throw power

Muscular Endurance Muscular Endurance: The ability of a muscle to sustain repeated contractions against a resistance for an extended period of time. Match 80-90 min Poorly trained athletes loose focus Injuries Poor performance

Agility Agility: The body’s ability to change positions efficiently Requires the integration of movement skills using a combination of balance coordination speed reflexes strength endurance stamina

Speed Speed: The ability to move from one point to another in the shortest possible time. Adapt fundamentals to include speed work (tackling, dribbling, shooting, crossing)

In-Season Training Objectives Maintain conditioning for upper-classmen Improve athleticism for freshmen or redshirts Gains made during the off-season needs to be preserved

In-Season Training Objectives Focus: Overused muscles rested Less activated muscles stimulated Injury prevention Sport specific strengthening Flexibility

In-Season Training Objectives Quality and consistent Backbone of long term success Its easier to get stronger in the next off-season when you maintain during the in-season, rather than spending time regaining lost strength

In-Season Training Objectives Work on upper/lower body strength and power in-season Distance running should be used sparingly Soccer is a game of short bursts of speed

In-Season Training Objectives Cardio/aerobic conditioning should be done through sprint drills, speed/agility drills and interval training This will reduce the risk of injury and train fast twitch muscle instead of slow and have your players training in a more typical game simulation.

In-Season Training Objectives No if’s and’s or but’s, as a “general rule” no optional workouts no choices of lifts performed no phantom injuries that mean they can’t lift Easy policy, If you didn’t have to talk to the athletic trainer, you weren’t hurt. Too injured to lift too injured to play.

THE PROGRAM any well designed program contains the following components Dynamic warm-up/ dynamic flexibility Balanced core work Plyometrics (upper and lower) Movement training/speed/agility Explosive movement (olympic/jumps) Squat movements (2 and 1 leg) Upperbody push Upperbody pull

Scapular stabilization Rotator cuff endurance Glute activation and hip stabilization Calf/anterior tibialis strength Conditioning Tissue quality/length (foam roll MR/stretching)

When to Train? When ever you can Always allow at least 36 hours from the time of workout to the time of next game 1-3x per week Higher intensities but lower volume

Warm Up Increase muscle temperature Increase blood flow Increase oxygen to working muscles Improve flexibility Avoid injury Mentally prepare for play

Dynamic Warm Up Why and How? Competitive edge Sport specific warm ups should have similar movements to the game The warm up should be progressive.

Dynamic Warm-up Continued Create functional mobility through full range of motion and in all three planes of movement Integrate and progress with increased ROM into more dynamic movement patterns The final progression is a transition to movements closer to game speed and game movements

Sample Dynamic Warm Up Low intensity jog Foam roll or Ball MR Walk lunge with knee pull on toe Monster walk T walk with quad hip flexor pull Inch worm Lateral lunge with foot drag Hurdle walk forwards in/backwards out

Sample Continued Hip circles Butt kick – jog High knee – jog Skipping for height with high knee Skipping for distance with leg thrust Jog to diagonal sprint through small space

Sample Program Warm up – Light cardio Foam Roll Dynamic Warm Up + ladder drills

Leg Exercises Squat: 8-12 reps 2 sets Use variation Add progressions

Leg Exercises Single Leg Dead Lift or Russian Hamstring Falls: 8-12 reps 2 sets Posterior chain exercise

Leg Exercises Bulgarian Split Squat / TRX lunge/ or lateral lunge: 8-12 reps 2 sets Promotes flexibility Unilateral strength

Leg Exercises Swiss Ball Hamstring Curl: 8-12 reps 2 sets Stability Body weight

Leg Exercises Plyometric Jumps: High knee tuck jump or jump lunge: 20 sec on 40 sec off 3 sets

Upper Body Exercises Alt DB Chest Press: 8-12 reps 2 sets Use Variation Push Up Alternative

Upper Body Exercises Pull Up: 8-12 reps 2 sets No kipping Fatigue set

Upper Body Exercises Single arm DB Snatch or KB Swings if Inexperienced: 8-12 reps 2 sets

Upper Body Exercises Standing cable Overhead Extension: 8-12 reps 2 sets

Upper Body Exercises Close Grip Seated Cable Row: 8-12 reps 2 sets

CORE EXERCISES Superman back extension 15 reps

Core Exercises Crunch with med ball 15 reps

Core Exercises Leg raise/ Rev crunch 15 reps

Core Exercises Russian Twist w med ball 15 each way

Core Exercises Plank variations For time or reps

Sports Specific Drills Speed and agility drills Begin practice

Conclusion Train smart Make a plan Be consistent For more information contact: Cayugamed.org/sportsmed IslandHealthFitness.com