1. Training to Prevent Risk-of-Injury for Soccer Officials

2. 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.

3. 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.

4. 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

5. 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

6. 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.

7. 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

8. Dynamic Warmups-Movement Butt Kicks High skipping High Knees Carioca Back Peddling-long reach Lateral Shuffles

9. 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.

10. Agility Drills

11. Cone Drills Box Drills T-Drills

12. 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

13. Quickness / Reaction Drills

14. Jack Rabbit Variations Two Ball Variation

15. Card Catch

16. 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.

17. Jump And Reach

18. Star Jump

19. Tuck Jump

20. Skipping & Bounding

21. 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

22. Scientific 7-Minute Workout ACSM Health & Fitness Journal, May/June, 2013 1.Jumping jacks 2.Wall sit 3.Push-ups 4.Crunches 5.Step-ups on chair 6.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 Do each exercise for 30 seconds; rest for 10 seconds.

23. 30-20-10 Program Journal of Applied Physiology, July, 2012 1.Easy jog for 1 mile 2.Jog for 30 seconds 3.Run for 20 seconds 4.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. 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.

24. 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

25. 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

26. Glutes,Hamstrings & Quads Lunges Hip Flexor Stretch w/ rotation Hip-hinge Bent-over reach stretch Quad Stretch

27. Hams & Calves Stretches

28. 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.

29. 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.

30. 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