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Injury prevention for H.S. Girls in Football

Injury prevention for H.S. & Girls in Football

Know when to say No. Injury prevention, especially for teenage girls, is essential not only for their playing but their health. There are certain ‘Speed/Agility’ Companies that offer such training all year long & they don’t know what they are doing. Instead, they are business owners and trainers who never played soccer but are acting like they are experts. I don’t think a soccer player needs to be doing Strength/Speed Training All Year! There needs to be that time off of this training so that the joints are not taking a pounding for 1 hour all year long.

Be Careful & Stand up for Yourself!

Certain school districts have a curriculum the coaches have to follow, which often include weight training for volleyball, soccer and other female sports. Parents need to politely tell the coach their kids will not participate in these activities due to precautionary reasons. It’s no disrespect but it’s your child not theirs. There is a ton of proof that HS kids should not be lifting weights due to their constant bone growth. If it is American football… well we are in Texas ? & while this sport is different than all others, there are changes being made to it now.

Why H.S. girls should not lift weights

But High School girls should NOT be doing weight training! Why? These girls ned proper strength training, but not weights. Injuries are more likely, form is difficult to achieve, bodies are in the middle of growing & changing, and more! I have heard stories of girls injuring their back because the coach has them doing 135# squats & power clings with No Belt. In my opinion they should not be doing this even with a belt. And if they are going to do it they should only use the 45# bar!

Lifting weights is only going to make them stronger for a short time! When they stop the training they will go back to the same strength. Proper Strength Training for soccer players is conditioning while strengthening. Weight training & lots of turf training is beating up the joints & muscles.

The RIGHT strength training for HS girls

What is the right strength training for HS girls? Core, Natural Strength (sit-ups / push-ups), Resistance Bands, BOSU, Sand Pits, Trampoline, & Coordination Drills.

Injury Prevention

Warm up, agility, soccer strength, rest, & the correct mix of different training elements is all important for soccer players, especially for injury prevention. There also needs to be the right amount of rest (not too much, not too little)! Girls especially need to keep their legs and knees strong because they are more susceptible to injure their ACL. This type of training includes use of a Speed Ladder, Beach/Sand Training, Bungee Cords, Lunges, Squats, Squats for Women, & Core strengthening exercises. In our Open Group Training & Privates with the High School & College Athletes, we add in strength training during the sessions and also dedicate the Winter & Summer for specific soccer strength training.

Treatment Measures

An example of sound treatment measures includes those for Contusion or a Sprain, for which you should do the following:
•Rest
•Ice (until numb), not to exceed 20 min on muscle and 10 min on joints (particularly around the outside of the knee)
•Compression
•Elevation
•Before training or game heat
•After training or game cold
•Ankle Sprain Rehabilitation

Hot & Cold: The Best Treatment & Experience. Great for blood circulation and fresh contusion type injuries. Start in the Ice Bath 45 secs, Hot Tub 30 secs, Ice bath 45, Hot Tube 30, Ice Bath 45, Hot Tube 30, End on Ice Bath 45 secs.

Ice Bath: Great for older players High School, College & Pro for when you are in heavy training or 2 games in 2 days. After the Game or Training spend 7-10 mins in the Ice Bath. Make sure its icy, not cheat with that sonic-style ice that melts fast. ?

WARM UP

Warming up before you play is vital for soccer players. Especially older players and players who are sore. Tournament play is also a very important time for proper warm up. When players warm up the body before they play, the muscle soreness & stiffness goes away, making you feel like a new person.

Games: Warm up 45 minutes before the game starts. Warm up should be 5-10 minutes of forward, backward, side shuffle, touch the ground with hands, quick 5 yard sprints, jumping, 360 and change of direction. Stretch each muscle for 15 – 30 seconds. Follow with 5 v 5 in a 30×15 yard area for 5 minutes. After you have warmed up you should have 15 to relax and get ready for the game.

Training: 5-10 minutes of light running along with side shuffle and all the same things as game warm up. You can do a light stretch with each muscle and your ready to play 100%.

COOL DOWN

Cooling down is also very important. This will allow your heart rate to go back to its resting rate. aid in the dissipation of waste products – including lactic acid. This is the most important time to stretch (Post training/games).

Why warm up & cool down?
•Increased speed of contraction and relaxation of warmed muscles
•Dynamic exercises reduce muscle stiffness
•Greater economy of movement because of lowered viscous resistance within warmed muscles
•Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
•Facilitated nerve transmission & muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
•Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
•Allows the heart rate get to a workable rate for beginning exercise
•Mentally focused on the training or competition

*REMEMBER: I am not a doctor. You should ALWAYS consult with a physician or trained healthcare provider before beginning or stopping an exercise and nutrition program. Make sure you are healthy enough to begin a training program, regardless of age. Verify with your personal physician any nutritional product, especially if you have diabetes or other special dietary considerations/needs.

THIS BLOG WAS TAKEN FROM FRIEND OF MINE @jpiette23 WHO RUNS OUTFELD PLAYER SPECIFIC TRAINING FIND HIM HERE ALSO @gftskillsdfw

FOR ANY INQUIRIES ON PRIVATE COACHING CONTACT US @J4K_NTexas OR EMAIL benibrannigan@just4keepers.com

Injury prevention for H.S. & Girls in Football

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