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Injury prevention in Soccer/football Cisc

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/This presentation was given by Willem Timmermans at the Cyprus International Soccer Conference, Nicosia. ( Act2Prevent ). Meaning was to share the basic principles of Applied Functional Science, developed by Gary Gray ( Gray -Institute ) with the soccer/football world and share some idea's to bring more logic into 'flexibility' and 'functional strength for soccer/football'. The presentation combined the theory and slides with the practical part, training demo.
More information about our soccer DVD/ Functional Stretch and Strength Program / training demo's and presentation : www.act2prevent.com

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Injury prevention in Soccer/football Cisc

  1. 1. Soccer Education :Injury prevention by ‘functional stretching’ Willem Timmermans Act2Prevent CISC, Nicosia, May 26th 2012 Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  2. 2. 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 Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  3. 3. 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  4. 4. Your advantage?• More insights in the physical part• Personal growth• Teach your players !• Your players and you deserve ‘the very best’ Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  5. 5. 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, … Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  6. 6. Diff. : Chronic < > acute injuriesMost chronic injuries?• Muscle attachments : Abdominals, groin, …• Joints : cartilage knee, ankle, hip, …• Tendon inflammation : knee, heel, … Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  7. 7. Cause of chronic injury?• Too much?• Not enough recovery?• Nutrition?• Repetitive?• Other?Or is some part of the body not doing its job? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  8. 8. Chronic < > Acute injuriesMost acute injuries?• Muscle injuries : strain, tear• Tendon : partial or full tear• Ligaments : sprain, tear, … Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  9. 9. 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  10. 10. 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 ! Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  11. 11. Chain Reaction• Top down drivers• Example• Bottom up drivers• ExampleWhich body parts influence the knee in playing soccer? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  12. 12. 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  13. 13. 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 dimensionalmovement in soccer? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  14. 14. Understanding 3D joints• Joints function in 3 planes of motion• S–F–T• Example• In which directions does the knee go… in soccer? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  15. 15. 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 inputIn what position(s) do we play soccer? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  16. 16. Conscious - Unconscious• ‘The body is a reactor’• ‘The body recognizes movement – not muscles’• Will conscious training/exercises help us in unconscious movement?• ExampleWhich muscles and joints are activated in a KICK? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  17. 17. 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  18. 18. 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  19. 19. Stretching• Useful or not? Depends on …• Static or dynamic?• Position?• Does it look like a soccer movement?Which stretches are dynamic and look likesoccer? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  20. 20. 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 !” Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  21. 21. Advantages• More logic for muscles and joints• More logic for the nervous system• More holistic movement : ‘FLEXIBILITY’• Building more resistance for elongationFor which activities can static, one- dimensional stretches be useful? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  22. 22. 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  23. 23. Practical part• Starting with the feet !• 3D dynamic stretches : lower limbs• 3D dynamic stretches : trunk & upper limbsWhich way takes more time : dynamic stretching or holding for 20-30 seconds? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  24. 24. From Flexibility to Strength• Same Principles• Strategy : think ‘functional’!• Techniques : 3D movement with ‘extra load’• ExamplesWhat do we want to strengthen in soccer?Muscles? Or movements? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  25. 25. 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  26. 26. Interesting or necessary?• We are used differently• Our athletes are used differently• Avoiding resistance : try, feel and teach Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  27. 27. Conclusion• Mobility and flexibility• 3D and dynamic• Think Functional : task = soccer>>> Functional Flexibility and Strength ! Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  28. 28. FeedbackWillem Timmermanswww.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  29. 29. ‘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 Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
  30. 30. More information1. www.Act2Prevent.com2. Willem Timmermans : +32 477 / 80 50 50 info@Act2Prevent.com3. Soccer DVD : ‘Injury Prevention and strength training by …’ Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012

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