Sports Conditioning & Rehabilitation

Many athletes would do anything to shave a tenth of a second off their personal best. The solution could be as simple as consistently getting enough sleep. Researchers are finding that getting more sleep can result in improvements in speed, concentration, alertness, and vigor. For example, in a research abstract published June 8th, 2010 it was reported that Stanford University football players shaved an average of .10 seconds off of their 20 yard shuttle and 40 yard dash sprint times after increasing their daily sleep quantity to 10 hours for a period of 7-8 weeks. In earlier studies using Stanford University intercollegiate athletes, lead researcher Cheri Mah reported similar improvements for tennis players, basketball players, and swimmers. These athletes increased their nightly sleep to 10 hours for 6-7 weeks. The sprint times and hitting accuracy of the tennis players improved, and swimmers swam faster and reacted quicker off the blocks. In addition to objective physical performance improvements, athletes in all Mah’s studies reported improved mood and energy levels. It can be a tough sell to young people that they need large quantities of sleep, but for some, it may be motivating to know that getting enough sleep could be the difference maker for that college scholarship or professional contract.

Natural Performance Enhancement Mechanisms During Deep Sleep

A number of normal processes that occur during sleep are enhanced by getting the optimal amount of sleep. Human growth hormone (HGH) is secreted during long, continuous sleep, and stimulates muscle repair and growth, fat burning, and bone growth. Want to raise HGH levels legally? Get enough sleep. Researchers have also found that the learning of new skills, both cognitive and motor, is cemented during deep sleep.

Why Sleep Deprivation is So Harmful to Performance

Sleep deprivation has been demonstrated in research studies to slow down the release of HGH. Sleep deprivation also results in decreased cognitive function, negative mood states, as well as impaired reaction time and concentration. Long term sleep deprivation only exasperates these deficiencies. Sleep deprivation is also associated with increased levels of the stress hormone cortisol. Chronically high levels of cortisol results in a cascade of negative health effects including but not limited to:

Lower immunity
Slowed wound healing
Blood sugar imbalances
Decreased bone density (can lead to stress fractures)
High blood pressure
Impaired cognition
Inhibited thyroid function*

*Inhibited thyroid function creates a host of issues including poor calcium absorption, fatigue, muscle weakness, depression, bodyweight issues (loss or gain), hair loss, memory problems, heart-rate disturbances, and other health issues.
Long term sleep deprivation only exasperates the negative health and performance consequences of insufficient sleep.

Most teenage and adult athletes are not getting enough sleep. In this fast-paced society people are constantly trying to squeeze a little more into their day, and sleep is often sacrificed. Unfortunately, the result is a drop in performance and compromised health. Make the decision today to do the easiest thing possible to improve your performance. Create time in your schedule to get the sleep your body needs and craves. If you are a coach, you can educate your athletes about the negative impact of sleep deprivation. It could be the single most important performance enhancement tip you impart.

References
Mah C.D., Mah K.E., Dement W.C. (2010) Sleep extension and athletic performance in collegiate football. Journal of Sleep and Sleep Disorders Research. 33;(Suppl):0304.

Mah C.D., Mah K.E., Dement W.C. (2009) Athletic performance improvements and sleep extension in collegiate tennis players. Journal of Sleep and Sleep Disorders Research. 32;(Suppl):0469

Mah C.D., Mah K.E., Dement W.C. (2008) Extended sleep and the effects on mood and athletic performance in collegiate swimmers. Journal of Sleep and Sleep Disorders Research. 31;(Suppl):0384.

Mah C. Mah K. Dement W. (2007) The effect of extra sleep on mood and athletic performance amongst collegiate athletes. Journal of Sleep and Sleep Disorders Research. 30;(Suppl):0443

Blumert P.A., Crum A.J., Ernsting M., Volek J.S., Hollander D.B., Haff E.E., Haff G.G. (2007) The acute effects of twenty-four hours of sleep loss on the performance of national-caliber male collegiate weightlifters. Journal of Strength and Conditioning Research. November 21(4):1146-54.

Huber R., Ghilardi M.F., Massimini M., Tononi G. (2004) Local Sleep and Learning. Nature. July 1;430(6995):78-81.

The “long throw” is a feared weapon in the soccer player’s arsenal because it creates many scoring opportunities. To produce a longer throw a player should work on increasing explosiveness and strength in the muscles used in the throwing pattern. Major muscles groups involved in throwing a soccer ball include: core, arms, back, hips, and legs. Strong core and back muscles are needed in order to transfer momentum from the lower extremities to the upper extremities to generate explosive power. Certain muscle groups need to be strengthened and trained for rapid release of the ball. Specific muscles that should be trained include rectus abdominis (abs), triceps (arms), ilipsoas (hips), and erector spinae (back) muscles. Many of the exercises that can be performed to strengthen these muscles can be done anywhere. A dynamic warm-up promotes flexibility, builds strength and improves balance. This should be done daily, especially before practice and competition. More information about the dynamic warm-up can be found on our blog. Other exercises to improve your long throw include medicine ball tosses, tricep extensions, abdominal crunches, planks, calf raises, back extensions, leg raises, and lunge hops. Specific instructions for some appropriate medicine ball, core, and abdominal exercises are listed below.

Medicine Ball Exercises

The following medicine ball exercises incorporate arm strength as well as hip, leg, and core strength.
Overhead toss: performed by starting with the medicine (or weighted) ball behind the head and throwing it as hard as you can against a wall or to a partner. This exercise will increase the explosiveness of a soccer throw as well as strengthen the tricep and core muscles.
Ball slams: beginning with the ball behind the head, throw/slam it to the ground with both hands. This exercise will improve explosiveness and tricep strength.
Side toss: to perform this task, start in a twisted position to one side and “side toss” the ball underhand with both hands against a wall or to a partner. This exercise will strengthen the oblique/abdominal muscles. Continue to do this on both the right and left side of the body.
Overhead backward toss: similar to the overhead toss. Instead of throwing the ball forward against the wall you will throw it backward. Start facing away from the wall in crouch with the ball in front of your waist; throw the ball over your head against the wall or to a partner while extending your back and arms. The overhead backwards toss will strengthen the back and abdominal muscles.

Core and Abdominal Exercises

Double Leg Raise: lay on your back on the ground. Bring both legs up so they are perpendicular to the ground. Slowly lower your legs without letting them touch the ground. Make sure to keep your lower back touching the ground at all times. Repeat this process, bringing the legs back to your starting position.
Abdominal Crunches: these can be done with your feet on the ground or suspended above the ground (the latter is more challenging). You can include a twisting motion by touching your elbow to the opposite knee. Be careful not to pull on your neck with your hands.
Planks: position yourself so that your weight is resting on your forearms and toes. The key is to keep your body straight like a plank, do not let your lower back sink. Side planks are similar except your weight is on one arm (on the elbow and forearm) and your feet are stacked on top of each other. Lift your hips off of the ground. Your body should be very straight.

These are just a few of the many exercises that can help you improve your long throw. If you would like to learn more, ask a staff member at Sports Conditioning and Rehabilitation. If you are not yet a member, call today to schedule your free consultation or trial exercise session.

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Eating right provides the energy soccer players need to play hard until the last minute of the game. Game day success really begins with a solid foundation of consistently healthy eating. The food guide pyramid is a good place to start for daily nutrition guidelines. When it comes to game day, here are some general recommendations.

The dinner the night before is critical for game day success because at that time energy stores are set up for the next day. Individual serving size needs vary, but a solid meal for a youth soccer player should include at minimum a couple servings of complex carbohydrates, a fist sized serving of protein, and a little fat. Complex carbohydrates include 100 percent whole grains, dark-colored fruits and vegetables, and legumes, whereas refined carbohydrates include white flours, sugars, and sweets. Most proteins such as lean meats, fatty fish (tuna, salmon), and milk products naturally include some fat. It is important to get fat from multiple sources including plant sources in the form of oils such as peanut butter and olive oil.

In the morning your body has become dehydrated as you slept and needs to refuel after fasting all night. Drink a tall glass of water and eat a breakfast that includes whole grains, protein, a little fat, and fruit. If you have a morning competition your only large meal will be breakfast, and it is best to get up in time to eat 3-4 hours before game time. If you compete in the afternoon, eat a lunch patterned after the dinner the night before. You should be finished 3-4 hours before the competition, and drink plenty of water all day. A snack high in carbohydrates such as fruit, and whole grains should be consumed 1-2 hours before the game. These foods are broken down quickly in the digestive system and provide energy to the muscles you will need to count on during the game. The timing of these meals is a guideline; you may need to eat a little sooner or later depending on how quickly your body metabolizes food. It is also important to refuel within 30 minutes after competition.

Within 30 minutes after the game is over, eat a snack rich in complex carbohydrates, some simple carbohydrates, and some protein. A peanut butter and jelly sandwich and an apple would work, or a power bar or protein shake. If the game was early in the morning, make sure you eat a solid lunch and dinner. If the game was in the afternoon, be sure to eat a dinner similar to the night before, and a light snack before bed. Be sure to check out the sample game day meal plan posted below the Q&A.

Commonly Asked Questions

I thought carbs make you fat. Why do I need to eat them?
Carbohydrates are made into glucose which is made into energy. Soccer players burn lots of glucose while they are playing and need to have plenty of it stored up (it is stored in the form of glycogen) ahead of time. The body can only store a certain amount of glycogen, so the excess carbohydrates are turned into fat. Young soccer players tap into their glycogen stores when they are playing so excess carbohydrates usually are not a problem. Carbohydrates can be found in grains, fruits, vegetables, beans, milk, and yogurt.

Why are whole grains so important?
Whole grains are a source of dietary fiber, important minerals (iron, magnesium, and selenium), and B vitamins (thiamin, riboflavin, niacin, folate). You could take a multi-vitamin and supplements to get many of these nutrients, but it is best to get them from real food.

Why do I need fat in my diet?
Dietary fat is needed so your body can absorb important vitamins. Young soccer players in general do not need to be on extremely low-fat diets. In fact, if young people do not have enough fat in their diet it can be very harmful to their health. A diet including nut butter, avocado, eggs (including the yolk), lean meats, low-fat milk products, salad dressings, mayonnaise, and fatty fish such as Salmon and Tuna should provide all the dietary fat you need. Consult the USDA food guide pyramid for more specific guidelines.

How can I eat right when I have two games in one day?
It is common for youth soccer players to play in two soccer games during one day during a tournament. It can be tricky to get enough food in that situation. The key is to plan ahead and bring plenty of carbohydrate-rich snacks such as crackers, bagels, fruit, sports bars, and water. A sports drink is a good idea as well to help replenish electrolytes lost through sweat during the games.

If you have more nutrition questions feel free to post a comment on this blog. We post an answer in response. You can also call to schedule an appointment with our certified nutritionist or email your question to info@scarfitness.com

Sample Game Day Meal Plan

4 PM GAME TIME

With the right training and cues, anyone can learn to move more efficiently as they run, jump, and change directions. Agility training helps fine tune the nervous system to perform the movements essential to success in sport. Ladder and cone drills are useful for improving soccer specific agility and speed, but only if the movements are practiced with correct technique. The following three training cues are foundational for multidirectional speed and agility:

Drills for Teaching Appropriate Shin Angles:

Sport specific strength and power training are foundational for speed and agility, and should be included in training for every sport at every level from recreational to elite. In order to stop on a dime and then change direction, or land correctly after a jump or leap, tremendous single leg strength is required. Without strength training, an athlete may not have the strength to accomplish these movements correctly. Strength training also provides neuromuscular re-inforcement of correct movement patterns so that even when the athlete is tired, they can still expect their body to perform. Non-contact injuries in sport are almost aways the result of an improper landing, or changing directions with poor technique. Many of these injuries could be prevented with some sport-specific strength and power training. It stands to reason that since single leg strength is so important in sport, developing that strength would be a priority to athletes and coaches. Ironically, it is rare to see athletes in the traditional gym environment doing single limb activities. And even when they do single limb exercises, the movements are rarely multiplaner in nature. Since sport occurs in all three planes of motion, training should mimic this. For example, squats are a terrific exercise for developing back, hip, and leg strength, but they shouldn’t be done exclusively on two legs. Since so much in sport is done on one leg at a time, single leg squats are more specific to sport related movements. Linear (straight ahead) lunges are commonly incorporated in training routines, but lateral lunges and the “lunge clock” should be also be included.

Coaches, athletes, and health care professionals understand that a strong core can improve performance and reduce injuries. The core plays a vital role not only in athletic movements but in everyday activities as well. So what is the core? Some know it as “the power zone” or, “the power house.” The core includes muscles that directly influence and control the center of gravity of the body. Simply put, the core is responsible for developing power, controlling balance, stability, and coordination during any activity.

Commonly known core exercises include crunches and back extensions, but these are not the most effective movements to create core stability. Functional core exercises are a more effective approach. Since the core plays an important role during motion there are many benefits of a strong core. Three major benefits are listed below as well some functional ways to improve core Costability.

Benefits of Core Stability and Strength

1) Increased power potential: power is a key factor for success in most sports. Power is defined as the combination of speed and strength, and a stable core provides the foundation for efficient power development. Swinging a bat, changing directions on the field or kicking a ball all require a stable core to generate power effectively.

2) Improved stability and balance: strengthening your core provides a stable platform allowing powerful and efficient movements as well as improved balance. For example an offensive lineman needs a strong core to withstand the forces from a defensive lineman who is trying to knock him off balance. An offensive lineman with a strong core will be less likely lose control of his center of gravity and maintain his balance.

3) Reduced risk of injury: a weak core results in decreased balance and stability, resulting in inefficient power production. This can lead to injury. A person with a strong core can effectively absorb and control the forces associated with movement, putting less stress on the extremities. The extremities are not the only areas at risk for injury when the core is weak. Back pain and injury is a common result of a weak core.

Functional Core Training Suggestions

Add instability to your exercise routine. This will force the core muscles to engage to provide stability and support for the movement. For example instead of doing the traditional bench press with the nice stable bench under you for support, use a cable machine or TRX suspension trainer to do a standing chest press or perform a dumb bell press face up with your shoulders on a swiss ball.

Train using functional movements. Involve multiple muscle groups and perform movements specifically related to your sport and daily living. The lunge is a functional movement but if you perform a lateral lunge it becomes more sport specific for soccer, football, baseball and tennis. Performing crunches and back extension alone are not going to strengthen your core adequately. Add rotational and diagonal movements that are more like everyday activities and athletic movements. Examples of this would be chopping or twisting exercises using bands, cables or a medicine ball.

Challenge your balance. Perform exercises on a balance board, foam pad, bosu, or simply single leg on the ground. This will not only improve your balance, but also increase your core stability.

Core training is not a substitute for all other training but it is important to have a strong and stable core to reduce the risk of injury as well as improve performance. When you add core strengthening exercises to your routine remember to make it functional by using sport specific movements. If you have any questions or want help developing a core strengthening routine specific to your performance goals call SCAR today to schedule a free consultation or trial exercise session.

Unfortunately, every sports season some young athletes will experience an injury that prevents them from participating for days, weeks, or months. Knee and ankle injuries are the most common injuries in most sports, and there are some specific concerns for youth athletes in this regard. Athletes who have sprained their ankle previously are up to 80% more likely to sprain it again, and the injury is usually worse the second time. A torn anterior cruciate ligament (ACL) of the knee occurs up to 8 times more often in adolescent girls than in boys. This means that within a team of 20 teen girls it is likely that at least one girl will tear her ACL each year. In cross country athletes commonly suffer from overuse injuries to the knee and lower leg. There is good news though. The risk of ankle, lower leg, and knee injuries, including ACL injuries can be reduced significantly with specific training techniques.

The prescription for reducing injury risk for all athletes includes exercises that strengthen the hips and core, as well as agility training and plyometric training. To learn more about core training, check out the following blogs: Core training: more than just sit-ups, and Top three core stability drills for any sport. Agility training and plyometric training should be learned from fitness or sports medicine professionals. At Sports Conditioning and Rehabilitation (SCAR) agility and plyometric sessions are taught in group and individual settings by Certified Athletic Trainers and Certified Strength and Conditioning Specialists. Check out the group class offerings listed on our website at the Latest News tab, or call to find out more information about individual options.

So what if you are in season, and don’t have time to hit the gym once or twice a week? The exercises you need to maintain your competitive edge can be easily incorporated into any practice session. After a few weeks of training you can be faster, stronger, more agile, and injury resilient. SCAR has developed a program based on the latest research to improve performance as well as prevent knee and ankle injuries. Called the Sports Conditioning and Injury Prevention (SCIP) program, this program is a customized warm-up including dynamic stretching, strengthening, and balancing exercises that an entire team can complete in 15 minutes. Dynamic warm-ups such as the SCIP program are the first line of defense against injury and will also produce better performance. To see a few of the exercises included in the SCIP program check out our blog titled, “The Sports Conditioning and Injury Prevention (SCIP) Warm-up.” You can also call to find out how you or your team can learn to implement the entire SCIP program.

For those who want a personalized injury prevention and performance enhancement program, the Athletic Training Program at SCAR is the perfect fit. Members of the SCAR Athletic Training Program receive an individualized program and exercise sessions supervised by Certified Athletic Trainers, as well as unlimited access to injury evaluation and treatment services. Call today to schedule your first consult for the Athletic Training Program or to find out how you or your team can implement the SCIP program into your training program.

What is wrong with a core stability program limited to planks, push-ups, and sit-ups?
1. The body is not trained to control rotation
2. Essential posterior chain muscles are not trained

The movements specific to every sport occur in three dimensions. This means that rotational forces must be controlled by the body efficiently to prevent injury and enhance performance. For example, it is possible to perform a plank exercise in 3D. Simply lift one foot about 2 inches off the ground while performing the plank, then switch, lifting the other foot. A note of caution: an athlete must be able to hold a plank for at least 20 seconds without any spinal sway before this modification is attempted. Lifting one leg while in a plank position challenges the multifidi and paraspinals (muscles in the low back) as well as obliques and abs to engage powerfully in order to stabilize the spine. At the same time, glutes and hamstrings are firing like crazy to stabilize the leg being raised. Many athletes do not adequately train a group of important core muscles called the posterior chain (hamstrings, glutes, back). There are a variety of exercises that will challenge the core (including the posterior chain) in all three dimensions. Many of these exercises can be done without any equipment.

Another weakness of many core stability programs is that the training load is not varied beyond increasing time or reps. The neuromuscular system adapts very quickly to new training stimuli. A core stability program should change at least slightly every two weeks to adjust for neuromuscular adaptation and to prevent boredom and burnout. The exercise and sports medicine experts at Sports Conditioning and Rehabilitation can help you design both in-season and out of season training programs that will be challenging and engaging. Call today to schedule a free trial exercise session or consultation.

The “Top Three” Core Stability Workout

This “Top Three” workout can be done ANYWHERE and only takes 15 minutes! Start with two sets, and work your way up to 3 sets. You can increase the difficulty by increasing the time, or adding more instability. For example, to make the single leg bridge more challenging you can put your foot on a bosu, swiss ball, soccer ball, basketball, etc.

1) Single Leg Bridge

How to do it:
Lay on your back and put one leg in the air. With the other knee bent and foot flat on the ground, lift your hips up as high as you can. Repeat as many times as you can in 30 seconds, then switch legs.

2) Bridge with March

How to do it:
Lay on your back with your knees bent and feet flat on the ground. Lift both hips up as high as you can. Keep your back straight. Alternate lifting one foot off the ground. Do as many “marches” as you can in 30 seconds.

3) Plank Series

a. Front Plank with March

How to do it:
Rest your weight on your elbows and toes. Keep your back straight. Alternate lifting one foot off the ground. Be careful NOT to lift your leg too high, causing an arch in your back. Complete as many “marches” as you can in 30 seconds.

b. Side Plank with Reach Under

How to do it:
Rest your weight on one elbow and the side of your foot. Keep your back straight. Alternate reaching under your body with your top hand. Make sure your hips and shoulders are rotating equally. Complete as many rotations as you can in 30 seconds and switch sides.

c. Alternate Reach Plank

How to do it:
Rest your weight on your elbows and toes. Keep your back straight. Start with feet wider than your shoulders. The wider your feet are, the easier the exercise is. Alternate lifting one arm forward. Repeat as many reaches as you can in 30 seconds.

An estimated 300,000 sport-related traumatic brain injuries, predominantly concussions, occur each year in the United States. Sports are second only to motor vehicle crashes as the leading cause of traumatic brain injury among people 15 to 24 years of age. A 2007 study published in the Journal of Athletic Training compared concussion frequency in high school sports. It was concluded that concussions occured most often in football, followed by girls soccer, and then boys soccer. The risk of sustaining a concussion in soccer is still relatively low, .36 concussions for every 1000 activity exposures for girls, and .22 concussions for every 1000 activity exposures for boys. This means a female team of 25 players will likely see one player suffer a concussion in a season, and it would take more than one season for a male team the same size to see one concussion in their ranks.

Impact to the head in sport can be incidental/unintentional and may occur as a result of the nature of the game, or impact can result from intentional acts such as heading a soccer ball.  Heading a soccer ball happens to be the leading risk factor for concussions among players of any gender. Girls sustain a significantly greater proportion of concussions due to contact with the ball or the ground. Boys on the other hand are at a higher risk of sustaining a concussion from contact with another person. Concussions may also occur by collisions with the goal post, being kicked in the head, or crashing into some other sort of boundary obstruction.

How to recognize the signs and symptoms of a concussion:

A concussion can have serious implications for the long term health of an athlete, so it is essential that coaches and parents know how to recognize the signs and symptoms. The word “concussion” comes from the Latin verb concutere (“to shake violently”). The term concussion describes an injury to the brain resulting from an impact to the head. A concussion has numerous signs and symptoms. It is important to understand that concussion signs and symptoms may have a gradual onset up to one or two days after the initial injury. By definition, a concussion is not a life-threatening injury, but it can cause both short-term and long-term health problems, and mis-management can have serious implications. Concussions sometimes go unrecognized because there does not have to be loss of consciousness, visual swelling or bruising to indicate the severity of the injury. Because signs and symptoms of a concussion can develop over time, it is important to monitor a player who has recieved a blow to the head for more than 24 hours after the event. Signs and symptoms of a concussion are as follows:

General Concussion Signs & Symptoms:

***If symptoms increase in severity or number the athlete should be taken immediately to a emergency room and evaluated by a physician***

• Headache
  Dizziness
  Nausea/Vomiting
  Loss of Coordination
  Mental Confusion
  Ringing in the Ears
  Drowsiness/Fatigue
  Amnesia
  Restlessness
  Muscle Weakness

Potentially Life Threatening Symptoms

(require immediate attention from a physician):

• Difficulty Breathing
  Irregular Heart Beat
  Blood Drainage from the Ears or Nose
  Severe Headache
  Unequal Pupil Size
  Slurred Speech
  Blurred or Double Vision
  Loss of Consciousness
  Temperature above 100° F
  

How to handle a potential concussion event:

It is essential that an athlete who is exhibiting the signs and symptoms of a concussion be removed from activity and not allowed to return until symptom free and cleared by a physician. If a head injury occurs without the presence of a team physician the athlete should be taken to an urgent care or the emergency room for evaluation. During the first night the athlete should be checked for breathing every few hours; however, the athlete should not be awakened unless this is recommended by a doctor. In the event there are no signs of breathing, attempt to awaken the athlete. If the person is unresponsive, call 911.

The athlete may eat and drink in moderate amounts as long as there is no vomiting. Athletes should not be given caffeinated drinks, sedatives, alcoholic drinks, or pain medication such as Aspirin, or NSAIDs (Ibuprofen, Motrin, Aleve). These medications may inhibit the clotting mechanism in the brain, potentially increasing the rate of bleeding in the brain. Also, these medications may mask the symptoms delaying injury recognition and treatment.

Even though the risk of suffering a concussion in soccer is low, it is still important for coaches and parents to know how to recognize the signs and symptoms of this injury and how to properly handle the situation. After all, chances are good that within one year of club soccer any soccer team will have at least one player suffer a concussion. Safeguard the health of your athletes by making sure you know what to do when a head injury occurs. An excellent resource regarding concussion management for coaches and parents is at the following link:

http://www.cdc.gov/concussion/headsup/high_school.html

As summer tournaments are on the horizon and the fall season is just around the corner young soccer players all over Orange County are eager to get back into the swing of things. Sadly, every year some young athletes will experience an injury that prevents them from participating for days, weeks, or months. In fact, over the length of one season a youth soccer team can expect an average of 4 injuries resulting in lost playing time.

Knee and ankle injuries are the most common amongst soccer players of all ages and there are a couple of serious concerns for youth athletes regarding these injuries. Athletes who have sprained their ankle previously are up to 80% more likely to sprain it again, and the injury is usually worse the second time. A torn anterior cruciate ligament (ACL) of the knee occurs up to 8 times more often in adolescent girls than in boys. This means that within a team of 20 teen girls it is likely that at least one girl will tear her ACL each year. There is good news though. The risk of ankle and knee injuries, including ACL injuries can be reduced significantly with specific training techniques. The prescription for reducing injury risk for soccer players includes exercises that strengthen the hips and core, as well as agility training and plyometric training. These exercises can be easily incorporated into any practice session. After a few weeks of training the athletes will be faster, stronger, more agile, and injury resilient.

Preventing injuries & improving performance: the SCIP program

Sports Conditioning and Rehabilitation (SCAR) has developed a program based on the latest research to improve performance as well as prevent knee and ankle injuries. This program called the Sports Conditioning and Injury Prevention (SCIP) program is a customized warm-up including dynamic stretching, strengthening, and balancing exercises that an entire team can complete in 15 minutes. Dynamic warm-ups such as the SCIP program are the first line of defense against injury and will also produce better performance. To see a few of the exercises included in the SCIP program check out our blog titled, “The Sports Conditioning and Injury Prevention (SCIP) Warm-up.” You can also call to find out how your team can learn to implement the entire SCIP program.

Personalized Injury Prevention and Performance Enhancement

For those who want a personalized injury prevention and performance enhancement program, the Athletic Training Program at SCAR is the perfect fit. Members of the SCAR Athletic Training Program receive an individualized program and exercise sessions supervised by Certified Athletic Trainers, as well as unlimited access to injury evaluation and treatment services. Call today to schedule your first consult for the Athletic Training Program or to find out how your team can implement the SCIP program.

Sports Conditioning and Rehabilitation (SCAR) has developed a dynamic warm-up program based on the latest research to improve performance as well as prevent knee and ankle injuries. This program called the Sports Conditioning and Injury Prevention (SCIP) program is a customized warm-up including dynamic stretching, strengthening, and balancing exercises that an entire team can complete in 15 minutes. Dynamic warm-ups such as the SCIP program are the first line of defense against injury and will also produce better performance. Implement this program and you will begin to see improved balance, flexibility, and strength in less than three weeks! The key components of any dynamic warm-up should include exercises that improve the following: dynamic flexibility, agility, strength, and power, all at a tempo that gets the heart pumping and muscles ready for action. Below you will see a sampling of some of the exercises included in our SCIP dynamic warm-up. Call SCAR today to find out how you or your team can learn to implement the entire SCIP dynamic warm-up program.

Dynamic Flexibility

Knee Hug Dynamic Stretch

Goal: Increase hamstring and glute flexibility, while increasing ankle, knee and hip stability.
Directions: Standing upright, balancing on the opposite ball of foot, lift knee up tight to the chest. Keep chest high, hold for 1 second then step forward and switch legs.
Verbal Cues: “Pull knee tightly to the chest”
Exercise Duration: 30 seconds, approximately 10 yards.

Dynamic Quad Stretch

Goal: Increase quadriceps flexibility while increasing ankle, knee and hip stability.
Directions: Standing upright, balancing on the opposite ball of foot, lift foot to buttocks, pulling foot tight to buttocks while pushing the hips forward, drawing in the stomach. Hold for 1 second then step forward and switch legs.
Verbal Cues: “Pull foot to buttocks, draw in the stomach and keep the chest high”
Exercise Duration: 30 seconds, approximately 10 yards.

Dynamic Flexibility and Strength

Elbow to Ankle Lunge (part 1)

Elbow to Ankle Lunge (part 2)

Goal: (Part 1) Increase hamstring, hip rotator, hip flexor and low back flexibility. (Part 2) Increase hamstring and gastrocnemius flexibility.
Directions: This exercise should be performed fluidly and quickly. (Part 1) Stepping into a long lunge position with the right foot, leaning forward bringing the right elbow to touch the right ankle, arm inside the leg. Make sure to keep the back leg straight and the hips pressing down towards the ground to increase stretch on the hip flexors. Hold for 1 second then move into part 2 immediately. (Part 2) Place the hands down on the ground outside of the leg and lift hips up straightening the front leg, pulling the toes in towards the body. Make sure to keep the hands on the ground through out the stretch. Hold for 1 second then step forward switching lead leg.
Verbal Cues: “(1) Elbow to ankle, (2) Try to straighten the front leg and pull toes in towards the body”
Exercise Duration: 30 seconds, approximately 10 yards.

Sidestep

Goal: Increase lateral agility and speed.
Directions: Starting in an athletic stance, explode into lateral side steps at full speed, keeping the feet, hips and shoulders facing forward the entire time. Shuffle the feet as fast as possible without crossing over at any time in the exercise.
Verbal Cues: “Keep feet facing forward, do not allow the hips and feet to open up”
Exercise Duration: 30 seconds, approximately 10 yards in each direction.

Quick Feet Carioca

Goal: Increase agility and hip mobility.
Directions: Starting from left to right and going into a lateral direction, the left foot will cross over the front of the right foot. Then the right foot will swing behind the left foot. Then the left foot swings behind the right foot, followed by the right foot swinging across in front of the left foot. The feet, hips and shoulders should always remain forward, moving the feet as fast as possible.
Verbal Cues: “Keep the feet and hips square, moving the feet”
Exercise Duration: 30 seconds, approximately 10 yards in each direction.

Plyometric Movement Prep

Lunge Hop (Scissors version)

Scissor Lunge part 1

Scissor Lunge part 2

Scissor Lunge part 3

Goal: Increase ankle and hip stability while developing power capability.
Directions: Starting in a split squat position, lower yourself down, swinging the arms back in a counter movement action. Explode up by jumping up and swinging the arms up as fast as possible. When in the air quickly switch your legs so you land in a split squat position with the opposite foot in front. Land under control on the balls of your feet not allowing the back knee to touch the ground. Keep front knee in line with second toe. Don’t let knees turn in. Repeat.
Verbal Cues: “Explode, switching the feet as fast as possible”
Exercise Duration: 10 repetitions (5 each leg), approximately 30 seconds.