On Field Strength Training and Injury Prevention Program

Introduction
The main goal of athletics is to foster physical activity, skill development, competitiveness and a lifelong love of sport and fitness. In order to keep athletes healthy, there are several exercises that have been shown to decrease the chances of developing an injury. These include single leg balancing, squat and landing form, deceleration and scapular stability. To make an effective on field program, these exercises can be incorporated into a warm up that progress in difficulty over time as the athletes gain mastery of the movement. When athletes are able to perform 10-20 repetitions with good form they can move on to the next step. Once athletes have developed the strength, coordination and control of each level, then the exercises can become a maintenance routine that they perform to maintain their strength and stability.

Risk factors for sustaining an injury

1. Previous injury
   
   
2. Physical maturity developing from pre puberty through puberty
   
3. Higher BMI
   
4. Volume of activity and rate of increase
   
5. Poor body control
   

Balancing

1. Single leg balance
   
2. Single leg balance on pad
   
3. Single leg balance with rotation
   

Squat Progression

1. Bodyweight squats with good form
   
   
2. Squat jumps with focus on landing form
   
3. Vertical jumps for height with good landing form
   
4. Single leg squats with good form
   
5. Single leg squat with rotation
   

Lunge progression

1. Stationary lunges with good form
   
2. Alternate lunges with good form
   
3. Alternate lunge jumps with good form
   
4. Multi directional lunges with good form
   

Hamstrings

1. Airplanes/T holds/Single leg Romanian deadlift with good form
   
2. Nordic/Russian Hamstrings
   

Shoulder

1. Scaption
   
2. 3 way thumbs up shoulder raise
   
3. Pushups
   
4. Pushup with rotation
   

Agility

1. Skaters
   
2. Shuffles (step, squat, push)
   
3. Deceleration to a squat or lunge
   
4. Deceleration-backpedal
   
5. Deceleration-pivot-shuffle
   
6. Skaters
   

Putting it together (sample Warm up)

1. Dynamic stretching/muscle activation (monster walk, knee grab, ankle grab, toe walk, heel walk, forward lunge, backward lunge, lateral lunge, spiderman)
   
2. Strength (squat, vertical jump, pushup, lunge, lunge jump, hamstring, skater, plank)
   
3. Speed warm up (marches, skips, hops, butt flicks)
   
4. Deceleration/movement (shuffles, decelerate-backpedal, decelerate-shuffle)