Finger Lakes Athletic Consulting, LLC
  • Home
  • About
  • Services
  • Blog
  • Resources
  • Book me

Finger Lakes Athletic Consulting: The Blog

On Field Strength Training and Injury Prevention Program

6/22/2016

0 Comments

 
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)


0 Comments



Leave a Reply.

    Author

    I write on sport management, fitness, sports medicine and business topics to help you reach your goals

    View my profile on LinkedIn

    Archives

    March 2023
    February 2023
    January 2022
    September 2021
    November 2020
    October 2020
    September 2020
    August 2020
    February 2020
    November 2019
    April 2019
    April 2018
    August 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016

    Categories

    All
    ACL
    Business
    Concussion
    Endurance
    Fitness
    Injuries
    Injury Prevention
    Leadership
    Rehabilitation
    Shoulder
    Supplements
    Weight Loss

      Submit this form to subscribe to the e-letter.

    Submit

    RSS Feed

Home
About
Contact
To learn more about what services we offer, to schedule an appointment or to get prices please contact me at
timkoba@fingerlakesathletics.com
(607)279-6791
*This site is for educational purposes only, it is not meant to diagnose, treat or replace medical advice. Before starting an exercise program always make sure that you are healthy and able to do so safely.*
  • Home
  • About
  • Services
  • Blog
  • Resources
  • Book me