Weitere ähnliche Inhalte Kürzlich hochgeladen (20) Injury prevention in Soccer/football Cisc1. 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. 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. 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. 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. 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. 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
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. 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
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. 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. 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
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. 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
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. 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
16. 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
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. 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. 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
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. 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
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. 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
24. 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
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. 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. 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
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. 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
Hinweis der Redaktion 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’?