The Soccer Doctor

Foundations of Speed, Part 4

Posted by The Soccer Doctor on September 22, 2017

Posted in: Acceleration. Tagged: Deceleration, high eccentric loads, overspeed, reaction time. Leave a comment

Acceleration demands great strength and power while maintaining triple extension through the ankle/knee/hip. This triple extension is highly related to work done in the weight room.
Stopping or decelerating demands proportional bending of the ankle/knee/hip in order to control the high eccentric loads and properly absorb shock.
Reaction can be improved by working on the primary stimulus: auditory, visual or kinesthetic depending on the sport or the situation.
Assistance training (overspeed) methods develop specific strength to improve stride frequency as well as stride length.
Vary speed training methods and intensity to avoid building a speed barrier.

Click on this link for more information on Team Speed Training Clinics

Foundations of Speed, Part 3

Posted by The Soccer Doctor on September 15, 2017

Posted in: Acceleration. Tagged: correct mechanics, optimum speed, speed endurance, sprint form, sprint technique, starting acceleration, stride length, stride rate. Leave a comment

Always stress correct mechanics. Relate the mechanics to the specific movements of your sport. Emphasize correct mechanics without making the athlete robotic. All for individual expression of each athlete.
Maximum speed is highly dependent on the optimum combination of stride length and stride frequency. Do not get caught up on developing one to the exclusion of the other.
Speed is a motor task. You can learn to run faster through correct mechanics and situational awareness. Correct arm action is very important in sprinting. In acceleration, arm action helps with force application. In maximal speed, the arm plays more of a role in balance.
Optimum Speed is the goal. Speed that you can use and control in the game. Never lose sight of the “moment of truth”. When you least expect it and are most fatigued, speed will be the deciding factor.

Click on this link for more information on Team Speed Training Clinics

Speed Training

Athletic speed can be improve by the following ways:

Starting ability (acceleration)
Stride length (increase after initial acceleration)
Stride rate (number of steps per time)
Speed endurance
Sprint form and technique

Foundations of Speed, Part 2

Posted by The Soccer Doctor on September 8, 2017

Posted in: Acceleration. Tagged: Acceleration, core strength, maximal strength, resistance training, speed, Strength. Leave a comment

Resistance training develops specific strength and improves acceleration
Maximal strength and acceleration ability are closely related. Spend time developing maximal strength through traditional means like squatting and utilizing derivatives of Olympic lifting movements.
In a strength development program designed to improve speed, address postural needs first and foremost (The Core). Strength to stabilize the trunk is essential. It provides a strong pillar through which the limbs may transfer forces essential to improving sprint mechanics.

Click on this link for more information on Team Speed Training Clinics

Foundations of Speed, Part 1

Posted by The Soccer Doctor on September 1, 2017

Posted in: Acceleration. Tagged: speed, speed development, speed training, speed work. Leave a comment

Always prepare for each speed training session with a thorough, active warm-up.
Hip mobility is a key aspect of improving stride length and the ability to move laterally. This is best achieved through dynamic activities like hurdle walks.
When do you focus on speed development? It should be at a time when your body is in a non-fatigued state. Therefore, plan your speed development emphasis at the start of the workout, following an easy workday or a day of complete rest.
Speed work demands a high level of motivation and concentration.
6-8 reps is the optimum number for speed development work.
For the very young, speed development work should be playful and game like. No formal drill work is required before the ages of 9-10. Everything should be quick, short bursts with rapid changes of direction. Tag games and short relays are very effective.

Click on link for more information on Team Speed Training Clinics

Quadriceps Strain

Posted by The Soccer Doctor on August 7, 2017

Posted in: Recovery & Regeneration. Tagged: common injuries in soccer, quad strain, quadriceps. Leave a comment

untitled (4)

The quadriceps are made up of four muscle groups (vastus medialis, vastus lateralis, vastus intermedius, and rectus memories). The most common strained quadriceps is the rectum memoirs.

Quadriceps strains are most commonly seen in football, rugby, soccer, track, basketball, hockey and other sports that require repetitive sprinting, kicking, and jumping.

Determining the degree of strain is identified through Grade I (minor muscle fiber disruption), Grade II (more extensive tearing of the muscle fiber associated with hemorrhage) and Grade III (full tears of the musculotendinous junction). musle-strain

Once an athlete has progressed to pain-free motion, he or she can begin isometric exercises at full extension and progress to 90 degrees of knee flexion. Gentle active stretching starts with an athlete lying on his or her back and flexing the knee as tolerated.

An athlete’s return to sport is when range of motion is full, pain-free and sprinting without difficulty. Return to full activity generally occurs two to three weeks after injury.

If your dealing with an injury and looking for Post-Orthopedic Sports Rehab

Click on this link to sign-up for your FREE evaluation:

TriggerPoint™

Meniscal Tear

Posted by The Soccer Doctor on July 31, 2017

Posted in: Recovery & Regeneration. Tagged: basketball injuries, football injuries, hip exercises, hip strengthening, lateral meniscus, medial meniscus, meniscal tear, soccer injuries. Leave a comment

There are two types of meniscal tears, lateral and medial. The medial tears outnumber the lateral tears but in both cases they are caused by twisting and are much higher in basketball, football, and soccer. meniscal_tear1

Localized tenderness/pain at the involved joint line with a small amount of swelling after activity is the most frequent complaint. Pain is often aggravated by any rotational leg activity and in extreme situations they might be unable to fully extend the knee (Known as locked knee).

Some athletes that choose a more conservative (non operative) approach do well and can return to sports in about 8-12 weeks and are limited by occasional pain and instability. If surgery is required it is typically an outpatient procedure and athletes return to full function within 6 weeks. knee-injury-meniscus

Athletes returning to sport should progress slowly and monitor swelling and pain. Exercises should focus on creating hip strength to reduce stress on the knee while supporting the lower limb.

FitLife Performance Training offers a Post-Orthopedic Sports Rehab program. It incorporates progressions that address muscle imbalances, improve movement patterns, increase muscular strength and endurance.

If your dealing with an injury and looking for Post-Orthopedic Sports Rehab

Click on this link to sign-up for your FREE evaluation:

Adductor Strains

Posted by The Soccer Doctor on July 24, 2017

Posted in: Recovery & Regeneration. Tagged: adductor injuries, adductor strain, adductors, groin strains, poor flexibility, soccer injuries, trigger point therapy. Leave a comment

thBYNC0MZT

With preseason just around the corner for soccer players of all levels, adductor or groin strains become more common. This injury generally occurs following a sudden contraction of the adductor group with the thigh externally rotated and the hip abducted.

Risk factors for adductor injuries include hip muscle weakness, imbalances between adductors and abductors, poor flexibility or prior injury. Pain is noted in the medial thigh or groin and is worse with adduction (bringing leg towards midline of the body). th (3)

Treatment for adductor strains start with PRICE (Protection, Rest, Ice, Compression and Elevation). Once pain subsides, the athlete can begin isometric exercises and progress as tolerated. Stretching is important and is done primarily to keep muscles pliable and pain free.

groin

If no pain occurs with straight running, agility (pivoting and cutting) activities can resume as long as it is without difficulty. Return time can vary from one week for minor strains to six weeks or more for more severe strains.