Injury Prevention for Football
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Recent Presentation given to High School Football Coaches at the 1st Team Sports Regional Clinic in Ocean City, MD.
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Injury Prevention for Football
- 2. WHO AM I? • MARYLAND RESIDENT • MULTI-SPORT UPBRINGING IN A COMPETITIVE HOUSEHOLD • COLLEGE AND PROFESSIONAL LACROSSE • LIFELONG ATHLETE AND LIFELONG LEARNER • OWNER OF REHAB 2 PERFORM • PERFORMANCE PHYSICAL THERAPIST
- 4. PERFORMANCE MODEL • GENERAL TO SPECIFIC • BEST ATHLETES ARE THE BEST AT THE BASICS • WE ARE A LOT LIKE A HOUSE • SCHOOL CURRICULUM
- 5. INJURY STATISTICS FOR FOOTBALL • KNEE INJURIES ARE MOST COMMON (ACL/MCL/MENISCUS) • ANKLE SPRAINS • SHOULDER INJURIES (LABRUM AND AC JOINT) • CONCUSSIONS • OVERUSE • LOW BACK PAIN • PATELLA TENDONITIS
- 6. REALITIES OF TODAY’S YOUTH • LESS P.E. • LESS RECESS • LESS ACTIVE POPULATION WITH REGARDS TO FREE PLAY • LESS CONDITIONED • OVEREMPHASIS ON SPORTS SPECIFICS • LESS HEALTHY
- 7. WHAT DO WE DO? • INCREASE GENERAL MOVEMENT SKILLS • TEACH, PROGRESS AND STRUCTURE WEIGHT ROOM DIFFERENTLY • GET OUR WEIGHT ROOM EQUIPPED FOR SUCCESS • CHANGE THE WARM-UP • MAKE RECOVERY MANDATORY • TRAIN IN-SEASON INTELLIGENTLY
- 8. BIG PICTURE • MASTER THE BASICS • INCREASE BUFFER ZONE FOR INJURY • APPRECIATE THE SAID PRINCIPLE • CREATE A HIGH REWARD, LOW RISK ENVIRONMENT • UNDERSTAND THAT EVERYTHING NON-FOOTBALL IS MOST LIKELY MORE IMPORTANT TO KEEPING ATHLETES HEALTHY
- 9. WEIGHT ROOM PROGRESSIONS AND LATERALIZATIONS • OLYMPIC LIFT PROGRESSIONS • DB JUMP • BB JUMP SHRUG • BB HIGH PULL • BB CLEAN • OLYMPIC LIFT LATERALIZATIONS • DB HIGH PULL • DB SNATCH • DB CLEAN • BB 1->2 CLEAN • CYCLING CORE LIFTS • SQUAT • DB/KB GOBLET SQUAT • FRONT SQUAT • BACK SQUAT • SAFETY BAR SQUAT • DEADLIFT • DB/KB DEADLIFT • HIGH BAR TRAP BAR DEADLIFT • LOW BAR TRAP BAR DEADLIFT
- 10. WEIGHT ROOM PROGRAMMING • PULL MORE THAN PUSH • UPPER BODY ASSISTANCE EXERCISES • DB ROW • CHINS-PULLS WITH OR WITHOUT BAND • LANDMINE PRESS OR ROW VARIATIONS • FACEPULLS • PULL-APART VARIATIONS • USE 1 ARM MORE OFTEN • GET AWAY FROM SYMMETRY • LOWER BODY ASSISTANCE EXERCISES • LUNGE VARIATIONS • SINGLE LEG HINGE • SINGLE LEG BOX SQUAT • ELEVATED SINGLE LEG SQUAT • SINGLE LEG KNEE DROP SQUAT
- 11. WEIGHT ROOM FORM • APPRECIATE NEUTRAL • CUEING IS EVERYTHING • OVERRATED CUES • CHEST UP • BUTT BACK • KNEES OUT • CORE TIGHT • AVOID BEING A PEZ DISPENSER
- 12. WEIGHT ROOM PURCHASES • TRAP BAR • SAFETY SQUAT BAR • SUPERBANDS • MEDICINE BALLS • WEIGHT VESTS • SLEDS • PVC PIPE
- 13. DYNAMIC WARM-UP • GET ON THE GROUND • CRAWLS • HOLDS (PLANKS/BRIDGES/BEAR • FALLS • LANDING DRILLS • TRI-PLANAR • MULTI-DIRECTIONAL FOOTWORK/LOCOMOTION • SKIPS • GENERAL ATHLETICISM
- 14. RECOVERY • SOFT-TISSUE • PVC • LACROSSE BALL • AFTER GAME RECOMMENDATIONS • AEROBIC • STRETCH AND ROLL • NUTRITION • WHOLE FOOD
- 15. IN-SEASON CONSIDERATIONS • MANAGE VOLUME AND LOAD • LESS SETS/REPS • LESS AXIAL LOADING • INTENSITY SHOULDN’T CHANGE • SLOW DOWN AND STOP • LESS STRETCH-SHORTENING CYCLE (SSC) • FLOOR PRESS • DEADLIFT > SQUAT
- 16. END PRODUCT • WOLVERINE • PREPARED • CONFIDENT • ADAPTABLE • RESILIENT • READY FOR ANY SITUATION
- 17. CONNECT WITH ME • DRJOSHFUNK@GMAIL.COM • @JOSH_FUNK ON IG AND TWITTER