Injury prevention in Soccer/football Cisc
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Injury prevention in Soccer/football Cisc
Oct. 11, 2012•0 likes•5,624 views
11 likes
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Education
/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
- 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
- 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
- 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
- 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
- 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
- Diff. : Chronic < > acute injuries Most 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
- 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
- Chronic < > Acute injuries Most 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
- 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
- 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
- Chain Reaction • Top down drivers • Example • Bottom up drivers • Example Which body parts influence the knee in playing soccer? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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
- 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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
- 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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
- 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
- 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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
- 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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
- 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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? Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- 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
- 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
- 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
- Feedback Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
- ‘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
- More information 1. www.Act2Prevent.com 2. Willem Timmermans : +32 477 / 80 50 50 info@Act2Prevent.com 3. Soccer DVD : ‘Injury Prevention and strength training by …’ Willem Timmermans www.Act2Prevent.com © Copyright Willem Timmermans, St-Kat-Waver 3/4/2012
Editor's Notes
- Welcome !
- Introduction !
- It is not a matter of doing exercises, but a matter to work towards the goal of a soccer player
- Why should the attendees listen to this? What is their advantage
- What injuries do we see most these days? Do you have an idea that we have less/more injuries then 20 years ago? What are the causes? In recreational soccer? In professional soccer?
- Which chronic injuries do we see most?
- What are the causes?
- Most acute injuries?
- Which causes?
- Basic Principles : From table top anatomy to functional anatomy.
- Hands and trunk on the feet , feet on knee, hip, trunk
- Impact on ‘stability training’ ?
- Hamstrings
- ANKLE, KNEE, HIP, …
- Hamstrings ! Advantage and disadvantage of Gravity Glutes BRING LOGIC !
- Abdominals ! Q-ceps
- Will there be a difference with ‘functional stretching for volleybal’?