BCLFC Prehab U915 s/17s 3 rd December 2013 Jade Moore and Tim Colledge

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1 BCLFC Prehab U915 s/17s 3 rd December 2013 Jade Moore and Tim Colledge

2 Objectives Outline the purpose of prehabilitation exercises and its role within football, building on your progress as an athlete and not just as a footballer Outline core exercises and outline the basics within prehab prorgrammes Discuss and demonstrate exercises Questions and answer session

3 What and why? Prehab is a programme of exercises designed to prevent injury With decreased preventable injury, you will increase training and pitch time With a potential increase in performance due to being a more balance athlete.

4 Overview The following sessions are designed to increase your Balance, Proprioception, lower limb strength and flexibility. Poor balance, strength and flexibility can lead to dysfunctional movement patterns and can be linked many injuries. Programmes will include: Balance Work Glute Circuit Lower Limb Circuit Flexibility Foam Rolling These exercises are provided to help keep you injury free, and strengthen areas of weakness. Winners Train, Losers Complain

5 Proprioception For this circuit to be effective it needs to be performed at least 3 times a week and up to 6-7 times a week. It can be undertaken independently or cool down for pitch, running, gym or robustness sessions as it is important that these circuits are performed both when feeling fresh and under fatigue. BASIC SINGLE STANCE (EYES OPEN AND CLOSED) Holds for at least 1min and perform 2 sets. Standing on 1 leg ensuring neutral alignment through body. Maintain a tall position with hips and Shoulders Square. Perform on floor initially ensuring you can hold static position without foot contacts for a least 1minute. Add variations with eyes closed and using stability pads or pillows for greater instability.

6 Proprioception TOE HOLDS (Hold for at least 30seconds x 2 repetitions) Stand on tip toes for 30s Add instability using bosu s, cushions or instability pads. Maintain a tall position with neutral spine and ensure hips and shoulders square. SINGLE LEG FIGURE OF EIGHT BALL PASSES (Perform 30s on each leg x 2 repetitions) Standing on one leg pass the ball around both legs increasing in speed as you improve.

7 Proprioception Y-BALANCE (Perform 4 rotations around the 3 points) Aim to get maximum distance in the 3 directions Ensure that you bend through the knees and hips. As you improve this can also be done on a cushion or instability pad.

8 Glute Circuit Clams Lying on side knees tucked up to 90deg, ensure a straight-line between shoulders, hips and ankles. Slowly lift one knee off the other raising to your range whilst ensuring no movement through rest of body - particularly lower back. Top hip should remain on bottom hip throughout with no rolling back movements. Elevated Clams Exactly the same as clams - this time your top ankle is elvevated about 10-15cm off the floor. This ankle position should remain constant throughout with just the movement at the knee.

9 Glute Circuit Hip abduction circles From clam position straighten your top leg, raise it approx 30-40cm and start to make small circles. Again ensure position is maintained.

10 Glute Circuit Glute Kicks In same side lying position, keeping back flat bring knee up towards chest in a slow and controlled movement. Then take out to fully extended postion again slightly behind body line.

11 Lower Limb Circuit GLUTE BRIDGE Perform 3 sets of work with repetitions increasing from 8-30 depending on ability and fatigue levels. Initiate a lift, lifting you shoulders, back and then bottom off of the floor segmentally and hold

12 Lower Limb Circuit HAMSTRING BRIDGE (Perform 3 sets of work with repetitions increasing from 8-20 depending on ability). Similar to the bridge, isolates hamstrings to make them stronger

13 Lower Limb Circuit TOE WALKS (Perform 3 sets of work building from 10 to 30metres).

14 Flexibility To improve flexibility hold stretches for 1 minute x 3 on each. You don t have to do all concentrate on areas you need or feel tight.

15 Flexibility

16 Foam Rolling Foam rolling is a self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilises the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle. In simple terms, it helps relax and lengthen muscles YouTube is full of good videos for different exercises for muscle groups

17 Additional Exercises The difference between ordinary and extraordinary, is that little extra... If you want to achieve further, then we have outlined further exercises that you could incorporate into your weekly routine As players you spend more time away from us, than you do with us. The responsibility to improve is on YOU!

18 Single Leg Hops and Holds Single Leg- On your chosen leg to start. When you have your balance hop off, with upwards and forwards movement. Landing on same take off leg. The landing needs to be cushioned and controlled (a quiet landing).

19 Zig- Zag Hops and Holds On take off leg: Jump sidewards and forwards. Sticking the landing each time you land. Once regained good balance hop to the opposite side. Again with controlled and cushioned landing

20 Any Questions... Any Questions feel free to ask in front of the group or ask one of us at the end. Thank you for listening

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