RETURN TO SPORT PROGRESSION: SOCCER

Transcription

1 1. The athlete must pass all functinal tests and/r be cleared by sprts medicine medical prvider befre beginning Return t Sccer Prtcl. 2. Recmmend pursuing Transitinal Therapy fr return t sprt activities during this phase Transitinal Therapy is a strength and cnditining prgram that is led by medical prfessinals with a sprts medicine backgrund with the gal f transitining frm therapy back t sprt. 3. The athlete may prgress thrugh the phases as tlerated. Crss-training can be perfrmed n ff days. (Crss training can be dne by perfrming nn sprt specific activities i.e. swimming, biking, yga, and/r PT hme exercises, see attached instructins). 4. The hme exercises and training activities in each phase are a cmprehensive guideline, it is nt necessary t cmplete every activity and/r exercise n the day yu are training. The athlete shuld pick 1-2 activities r exercises per sectin t avid ver training. 5. Each phase shuld be perfrmed 2-3 times with ne day rest between each sessin, the athlete shuld prgress t the next phase nce he/she is able t cmplete the current phase withut pain, swelling, decreased range f mtin r difficulty. 6. If the athlete experiences pain, swelling, decreased range f mtin r difficulty during a phase, he/she shuld take a day ff and g back t the prir phase where they were nt experiencing pain and r difficulty cmpleting activities. D nt keep mving thrugh the phases if yu are having pain r difficulty. Seek medical attentin if necessary. 7. The athlete shuld ice the affected area fr minutes fllwing the activity. Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Begin n field running drills Prgress running and ball drills (Nn-cntact) Team practice (Light cntact) Team scrimmage (Cntact) Games/ cmpetitin Turnaments (back t back games) *** Playing time Begin with playing minutes at a time during team scrimmage. Prgressively increase yur playing time as yu tlerate. *** Yu may return t turnaments if tw games can be played back t back days withut pain/ limitatin. Warm Up t be perfrmed befre each sessin: Fam rlling: large lwer extremity muscle grups r specific areas f fcus as instructed by Physical Therapist. Dynamic Warm up: Walking quadriceps stretch, walking hamstring stretch, inchwrm walkuts, ½ kneel ankle rcking, frward lunges t 18 yard bx, lateral lunge t 18 yard bx, high knees, pwer skips, lateral shuffles t 18 yard bx

2 Phase 1 Begin n field running and sccer drills Running: Jg t midfield and back ¾ speed sprint t midfield, dwn and back Line tuches at ¾ speed (6 yds, 18 yds, midfield) Agility/ Jumping/ landing: Diagnal frward leaps, 18 yard bx and back Agility cne & ladder drills at ¾ speed: Emphasis n gd acceleratin and deceleratin nt cutting and sprinting Figure 8, X-Lane Drill, M Drill, ZigZag, and T Drill *See attached sheet fr agility drills descriptins Dribbling: ½ speed straight plane dribbling frward inside 18 yard bx Phase 2 Prgressin f n field running and sccer training (nn-cntact) Running: Jg full field and back 2x ¾ speed sprint full field, dwn and back 2x Full speed sprint full field, dwn and back 2x Line tuches at full speed (6 yds, 18 yds, midfield, full field) Agility/ jumping/ landing: Diagnal frward leaps, 18 yard bx and back Agility cne & ladder drills: Figure 8, X-Lane Drill, M Drill, Zig Zag, and T Drill Passing with a Teammate: begin passing at 50% effrt Shrt distance passes (6 yds) Passing n grund 4x10 passes Vlley in the air (inside and laces) 4x 5 passes Lnger distances (18 yds+) Passing n grund 4x 10 passes Cntrlling a ball frm lng distance pass Dribbling ½ speed dribbling; beginning at half length f field, prgressing t full length f field Straight-line ball cntrl 2x Frward/backward turns 2x Instep ball cntrl 2x Outstep ball cntrl 2x Juggling drills: Juggling with gd ball cntrl n bth feet fr 5 minutes

3 Phase 3 Return t practice and cntinued cnditining (Light Cntact) Running: Begin interval training (jg fr 1 minute, then sprint fr 30 secnds) Jg full field and back 2x Jgging high knees t midfield 2x ¾ speed sprint full field, dwn and back 2x Full speed sprint full field, dwn and back 2x Line tuches at full speed (6 yds, 18 yds, midfield, full field) 2x Agility/ Jumping: See agility and jumping n PT hme exercises Diagnal frward leaps, midfield and back Agility ladder drills: Figure 8, X-Lane Drill, M Drill, ZigZag Drill, and T Drills Passing with a Teammate: Increasing velcity n passes t 75% effrt Shrt distance passes (6 yds) Passing n grund while mving 4x10 passes - 2x Quick feet with Vlley 4x 5 passes - 2x Lateral shuffle t ball pass cne drill (5ft apart) - 2x Lnger distances (18 yds+) Passing n grund 4x 10 passes Cntrlling a ball frm lng distance pass Lng distance sccer ball passing including crssing the ball and free kicks/ crner kicks Dribbling full speed dribbling full length f field, intrducing lateral dribbling Straight-line ball cntrl 2x Frward/backward turns 2x Instep ball cntrl 2x Outstep ball cntrl 2x Lateral dribbling mvements Increasing/ decreasing speed while dribbling Side mvement with the ball, changing directin n cmmand Keep away with teammate in 6 yard bx with light tackling 1v1 and 2v1 drills with teammates at 75% effrt Juggling drills gd ball cntrl n bth feet fr 10 minutes Practice with team Step 1: Begin walk-thrughs n ffense and defense Step 2: Warm up, drills, running, practice light tackles, n scrimmage Step 3: Full practice including team scrimmage at end f practice

4 Phase 4 Prgressin t practice (Cntact) Cntinue with Phase 3 Running, Agility/ Jumping, Passing, Dribbling, exercises as utlined abve in Phase 3 Cntinue with cnditining fr up t 60 minutes Cntinue with PT hme exercises fr strength, pwer, balance, and prpriceptin Practice team passing and kicking drills, practice ffensive, defensive and cunter attack tactical schemes Begin full practice including team scrimmage at end f practice Cntinue building cnfidence in team practice Begin t have cnversatin with cach abut starting t play in games Cntact practice fr at least 1 full week withut any pain, difficulty, r cmplicatins t prgress t Phase 5. Phase 5 Prgressin back t game Cntinue with Phase 3 Running, Agility/ Jumping, Passing, Dribbling exercises as utlined abve in Phase 3 Cntinue with cnditining fr up t 60 minutes Cntinue with PT hme exercises fr strength, pwer, balance, and prpriceptin Playing in game with team: Prgressin Step 1: Warm up, drills, running/ sprinting, playing half f game Begin with playing ½ first half, and ½ f secnd half Prgress t playing lnger during each half Step 2: full games nt back t back same day games (turnaments) Step 3: return t full prir level f cmpetitin and turnaments

5 Lwer Extremity PT Exercises fr Hme: Disclaimer: the athlete shuld pick 1-2 exercises per sectin t avid ver training. Exercises Sets Repetitins Cmments/ Mdificatins: Jumping/ Landing: Duble/single leg te drp Duble leg jump prep Pwer: Squat jump Brad jump Bx jump Frward leaps Bunding Scissr jumps Hurdle hps Strength: Cre Quad hver Plank Side plank Bear crawls Hip/ Glutes Bridge Clamshells Band walks Squats Lateral lunge Quadriceps Squats Split squats Lunges Leg Press Hamstrings Bridge walkuts Nrdic Hamstring exercise RDL Balance/ Prpriceptin Duble leg (DL), Single leg (SL) Eyes pen (EO), Eyes clsed (EC) DL squat EO/EC DL squat t SL hld EO/EC DL and SL te drps EO/EC SL balance EC SL balance 3 way cne reach

6 Agility Drills: