The Best Exercises Soccer Players Are Not Doing

As players fatigue, it is not difficult to imagine that they are more susceptible to injury. It is not just a matter of concentration. There are measurable physiological changes that should inform every coach's conditioning program. Conditioning should be more than just running around the field at the start of practice, or worse, punishment for losing the last game. By addressing these changes, coaches can both prevent injury and enhance performance, particularly in the latter stages of a game. In this article, I review several studies which purport to do just that.

INJURY PREVENTION

Askling and others considered the relationship between 10 weeks of eccentric training and subsequent injury in elite players. Thirty players were divided into two groups with one adding the training 1-2 times a week to their regular training. The group that performed just their regular team training served as the control group. Injuries were monitored over 10 months after the training intervention. The eccentric training group had significantly fewer hamstring injuries (3/15) compared to the control group (10/15).

The Nordic hamstring exercise was one of three interventions that Arnason et al., used to investigate the incidence and severity of hamstring strain. Participants, who were professional soccer players, performed as methods of comparison (1) warm up stretching performed independently with contract-relax stretching and (2) partner-assisted contract-relax hamstring flexibility exercises. The overall incidence of hamstring strains was 65% lower in the eccentric group (injury severity and re-injury rates were not statistically significantly different.)

In a separate study, Brooks et al., examined the effects of eccentric hamstring lowers and stretching on the incidence and severity of hamstring strains in 546 professional rugby players. The intervention group was reported to display significantly lower incidence and severity of hamstring injury than the strengthening group and the conventional stretching/strengthening group.

Nordic Hamstring Exercise

PERFORMANCE IMPROVEMENT MEANS

CONDITIONING AT THE RIGHT TIME...

Small et al, investigated, over 8 weeks, the effect of eccentric hamstring strengthening during soccer training, their capacity to tire (fatigability) and whether eccentric training has any effect on this. They commissioned sixteen semi-professional players who completed a 90-minute simulated soccer game. Isokinetic testing on the hamstrings and quadriceps was performed during half time and at the end. The subjects were divided into two groups, both performing the “Nordic hamstring” eccentric exercise twice weekly for the entirety of the study. One group performed the exercise during the warm-up, and the other during the cool-down. This latter group that had the better results as far as the study was concerned. They "showed significant increases in eccentric hamstring peak torque and the functional eccentric hamstring to concentric quadriceps ratio post-intervention compared to the warm-up group." The investigators concluded that eccentric strength training performed post-training reduced the effects of fatigue, but the beneficial effects are time-dependent. (Interestingly, FIFA's 11+ program has the Nordic hamstrings exercise as part of the warm-up.)

Clark et al., found that after four weeks of training with the Nordic hamstring exercise, vertical jump and peak torque of the hamstrings increased.

In the study by Askling et al., that I mentioned before, the investigators checked strength and speed as well. The eccentric training group showed statistically significant improvements in strength and speed.

... IN THE RIGHT WAY

Training the hamstrings, like training any other component, should not be a haphazard thing. It must follow the principle of progressive overload. Comfort et al., in agreement developed a continuum addressing rehabilitation needs for the injured athlete up to sport specific work for those targeting improved performance. It follows the 3-phase approach to hamstring rehabilitation after injury. After the first phase, they suggest low-velocity eccentric activities such as

• stiff leg dead lifts,
• Nordic hamstring exercise, and
• split squats. 
• in split-stance deadlift (“good morning” exercise) with the load in front of the body, as opposed to a posterior load utilized during the traditional performance of this exercise. The subject then leans forward through flexion ...
• single and double leg deadlifts,
• eccentric lunge drops (Begin in a split stance position and drops rapidly into a lunge position.)

The next phase involves higher velocity eccentric exercises designed to increase hamstring torque and lower extremity power:

• squat jumps,
• split jumps, 
• bounding,
• depth jumps
• box jumps.

Split Jumps (Men`s Health)

Finally, sport specific progressions should complete the program.

Note: The italicized exercises were not listed in the program suggested by Comfort et al. Instead, they were from a separate discussion of conditioning the hamstring both for rehabilitation, injury prevention and performance enhancement by Brughelli and Cronin. I thought that they would fit particularly well as I try to provide a variety of exercises.

Comfort et al., also suggest a directional overload within their continuum. Progress from unidirectional linear movements to bidirectional and then multi-directional movements. Some of these exercises may include

• single leg bounding, 
• backward skips, 
• lateral hops, 
• lateral bounding,
• zigzag hops and bounding. 

Once multi-directional closed and open chain exercises are tolerated, the next step is to address stride length and stride frequency. The former can be affected by running uphill while the latter can be improved by running downhill. Downhill running will also help the athlete get used to shifting between concentric and eccentric movements.

                                         

REFERENCES


Daniel Lorenz, D., Reiman, M. (2011). The Role and Implementation of Eccentric Training in Athletic Rehabilitation: Tendinopathy, Hamstring Strains, and ACL Rconstruction. The International Journal of Sports Physical Therapy. Volume 6, Number 1, Page 27


Greig, M and Siegler, JC. (2009). Soccer-Specific Fatigue and Eccentric Hamstrings Muscle Strength. Journal of Athletic Training. Volume 44, Number 2, Pages 180–184

Why Is Screening So Important?

Why is screening so important? Screening is information gathering, nothing else. The season is a journey and in order to get there both safely, and as quickly as possible, you are going to need a road map. The screen basically tells you where you are now, and helps plan the way to get to there. No doubt, that is a winner's medal around your neck at the end of the season. Or the Ballon d'Or if you are Lionel Messi.

When you have won it 4 times, you can wear Polka dot too.

I am a big of the functional movement screen. It works. In a matter of minutes, issues of mobility and stability (or the lack thereof) can be identified. I remember in 2008, when I was still in South Africa, my best friend and out went out to meet Platinum Stars FC. I was in my last year as a candidate for a Bachelor's degree in Human Movement Science. One of our courses was Exercise Testing and Prescription and we were going to put theory into practice. Following the directions from our instructor, we split the Stars into groups and got to work.

We took them through the 10 stations we had set up. The anthropometric measures were taken over 3 stations before going through the 7 of the FMS. It was not very difficult. Zahraa and I just held the clipboards and recorded the scores that our instructor called out. It took a while though. Not only was it very cold, but when it came to getting skinfold measures and such, the players were hesitant to hang out with their shirts off while two students made marks in their skin with pens. We didn't always get the c-grip right, so the calipers pinched. A lot. It was also preseason stuff, and it seemed some of the players had had a few too many pies during their time off. Did I mention it was cold? 

"2. Stiff ankles. Needs more mobility there...."

"Tight shoulders. Give him a 1."

"No glutes. A 1."

Zac rattled off these things all day, and every now and then I got a chance to see what he was talking about. At some point, I blurted out, "How do you know?" He just answered I'll show you tomorrow.

Tomorrow finally came, and I made sure Zac kept his promise. After setting up the light gates, the players went through them a number of times. We measured time to get through the distance, and factored that into acceleration calculations. We watched them sprint and considered how easily they turn with one foot compared to the other. The T-test for agility followed. As the day continued, Zac explained himself and I could see the correlation between the movement screen ratings and the performance scores.

The same players that had ankle mobility issue had average performances when it came to the agility tests. One guy kept rolling both his ankles. The same players who had tight shoulders were very stiff in their posture as they ran. I found out about a few players who had been struggling with groin injuries. Their Active Straight Leg Raise Scores were not very pleasing, saying nothing of the other tests that require contribution from the core. Read this article to find out How a good core can benefit your game.

The fundamentals of mobility and stability form the foundation upon which strength, speed, power, agility and all the other elements of performance we work for are built. Ignoring them is counterproductive. Screening is helpful for identifying players who are at risk for injury, and hence equip coaches and trainers to design programs to get those players out of risk. Those out of risk, programs can be designed to challenge them to the next level. After all, the 11+ players on the team are 11+ individuals. Should they not be trained as individuals?

The exceptional Hope Solo. (Image from si.com)

Why Soccer Players Need Abs

THE PROBLEM

A good set of abs isn't just pleasing on the eye, it has a functional purpose. That is no guarantee is that everyone will be a star like those pictured here. But for the purposes of injury prevention and improving performance, they are a worthy investment. The problem is, with tactics and techniques to address, as coaches, we just don't have the time for core work at a practice session. And if yours is not a professional club, you don't have days for fitness training set aside, leaving a few laps or suicides (or God forbid laps around the field) to be squeezed in during an already insufficient hour or two. 

THE SOLUTION

As a personal trainer, one of the more frustrating (for the entire profession really) issues, is that I only have one hour a day to educate my clients. But until those things we discuss become a habit, the remaining 23 hours are spent undoing the work of that one hour. Diet, posture and other habits. My success lies in adopting a relationship with my clients that allows me to be influential even outside of the gym. That means via e-mail, text and any other way I can, I have to encourage them to adopt those behaviors that will be in line with the work in that one hour. As a coach then, the same approach will ensure your limited time with the players will not be undone by their everyday goings-on.

THE SCIENCE

Most soccer players favor one foot over the other. Even after years of practice, I am far more accurate with more right foot than I am with my left. The same holds true for the speed and power I can produce with either foot. This preference induces imbalances and asymmetries which predispose players to injuries. These include muscle strength imbalances and side-to-side differences in the cross-sectional area (CSA) of lower limb and trunk muscles. Balancing ability between the left and right sides also differs.

The muscles of the abdominal wall contribute to stabilizing the trunk. Rectus abdominis (RA) in particular, maintains balance during stop-start activities, rapid changes of directions or contacts with other players. It is also submitted to very high loads when kicking, being responsible for the powerful flexion and rotation of the trunk in the direction of the non-dominant side.

                                                 

In regions closest to the pubic symphysis, the rectus abdominis muscle shows greater volume on the dominant when compared to the non-dominant side, reflecting greater stretch-shortening loads during kicking. It is these fast stretch-shortening cycles that allow trunk rotation and flexion to apply maximal power to the ball. This increase in size could contribute to the increase in the force generating capacity and peak power of the dominant-leg. This function suggests that players wishing to increase force production during kicking could benefit from rectus abdominis hypertrophy.



The side-to-side differences in the rectus abdominis muscle have, however, been associated with chronic groin pain and low back pain. In the literature, it remains to be seen whether training that addresses the asymmetry can contribute to reducing the the risk of this pain in soccer players specifically. Players will benefit from any training that targets symmetry and balance though. As Gray Cook and co have shown, (I highly recommend the books Athletic Body In Balance and Movement) symmetry and balance not only reduce the risk of injury but provide a foundation for better performance.

THE HOW

Two of the best minds that have influence my thinking when it comes to training have addressed core work more than effectively. In order to do them justice, and to make sure you are coached by the very best, check out the link and videos below.

First, a demonstration and explanation of the the most effective plank I have ever tried by Bret Contreras.

Gray Cook does a fantastic job (who else!) of teaching the chop and lift which will address side to side differences, ab strength and eventually power. (Lengthy but worth it!) 

• In this video, he explains and teaches mountain climbers. Perform these with all the cues he provides before adding the resistance bands. 

The mountain climbers and the chop and lift will do wonders to address the side to side imbalances I talked about. They will need to be a regular part of training. The plank will challenge the core as a whole, in a sense integrating the new found strength. At the end of the day though, nothing builds abs like sprinting. Strong shoulders drive the body diagonally, achieving oblique engagement better than any exercise we can prescribe in the gym. You will find that athletes will be better sprinters when they have a better functioning core.

So what are the benefits of Abs for the soccer player?

• Better sprinting
• More powerful shooting
• Reduced injury risk (groin, lower back, etc) and of course,
• They look good!

Reference

Idoate, F., Calbet, J. A. L., Mikel Izquierdo, M., and Sanchis-Moysi, J. (2011). Soccer Attenuates the Asymmetry of Rectus Abdominis Muscle Observed in Non-Athletes. PLoS One. 6(4)