Injury Prevention, Warm Up Strength & Conditioning for AFL Players. Joey Hayes M. Ex Sci, B. Bus, CSCS

Transcription

1 Injury Prevention, Warm Up Strength & Conditioning for AFL Players Joey Hayes M. Ex Sci, B. Bus, CSCS

2 2 Main Roles 1. Enhance Football Performance 2. Prevent Injuries Occurring

3 Getting Fitter Faster Stronger but still losing? Why? Not focussed on the most important thing the health of the players!!

4 The Secret To Winning... Keep your players Injury Free! The Result 2 State League Flags

5 Injury Types 1. Acute Injuries-Traumatic 2. Non Contact Injuries-Strain, Tendonitis Q: Are injuries just part of the game? In my experience most injuries are preventable & should never occur!

6 Why And How Do Injuries Occur? Not Knowing the History of the Athlete The athletes training, playing, injury history will dictate training choices No Assessment Unless you re assessing you re only guessing!

7 Non Specific Warm Up Does your warm up actually prepare footballers to play or train? Jogging laps, a few stretches then into it???

8 Non Specific Training Methods (LSD) (Geelong Run Program-28km) (Stingrays Program 2010/2011) Results!

9 Lack of Periodised Planning/Training

10 Lack of Knowledge of Athletes Workloads Neglecting Recovery

11 How to prevent Injuries from occurring? Magic of Massage and Flexibility!

12 What to do when injured? R - Rest (restrict activities that cause pain) I - Ice (Ice packs - 20 minutes every hour) w/ 1-2 layers paper towel C - Compression (tensor bandage or compression shorts to limit swelling) E - Elevation (ideally above the level of the heart)

13 Warm Up? Why? Prepare the body (muscles, nerves, brain) for what it s about to undertake Enhance sports performance Prepare the mind and athlete psychologically Prevent Injury Q: Does your warm up actually prepare players to play or train?

14 Is that warm up going to enhance their football performance? Is that warm up actually specific and going to prepare them for the game or training and prevent injury? Is that warm up developing any athletic qualities or characteristics like endurance, co-ordination, proprioception, agility, balance or speed or any actual football skills? Is that warm up fun and enjoyable? Probably not!

15 Junior AFL Coaches Reality As junior coaches we are very limited with the amount of time we have to train our players, what we get them for maybe 2 hours a week. If we waste 10 or 15 mins on a warm up that doesn t develop the footballer we are literally short changing our footballers with quality training.

16 Whats the Solution? AFL Specific Speed and Agility Warm Up Games Knee Tag Handball Tag (Demo DVD or Live) Q: Do they meet our 5 requirements?

17 Endurance and Conditioning for Footballers 3 Energy Systems (Anaerobic Power, Lactic Acid, Aerobic) Three Methods to Develop Aerobic System(Continuous, Fartlek, Interval) Traditional Methods to Develop Endurance (Advantages/Disadvantages)

18 Disadvantages of Traditional Endurance Methods Develop non specific fitness Develop over use injuries Do not develop Sport Specific Skills Reduce Power, Strength, Speed, Flexibility

19 My Experience/Philosophy-You need to separate skills and fitness into separate components. Wrong! What is the goal of coaching and training? To make the players better footballers. How do you get better at playing footy, play more footy! Imagine a way to develop lung busting endurance, lightning speed, agility, acceleration, precise sporting skills and decision making ability under fatigue simultaneously.

20 Benefits of Skill and Games Based Fitness Drills Improve all facets of fitness (Endurance, Speed, Agility, Acceleration-Time Efficient) Develop Sports Specific Skills, Tackling, Kicking, Marking, Handballing Reduced Injuries Higher Participation Rates More Fun! Who wants to run? Who wants to kick the footy?

21 You Play How You Train! The Challenge is to develop drills that achieve these goals. I simply went to AFL Clubs and watched their sessions. We ll be doing these drills today

22 The Solution Skill and Games Based Fitness Drills Case Study: Stingrays U/ /2011 Program No pure running at all. All skill and games based fitness drills. Average winning margin of goals in every game. 12 Players selected in QLD U/16 Squad. 0 overuse injuries.

23 Flexibility The Most Important Physical Quality Benefits of Stretching Reduce Injuries by optimizing muscle length. Enhance Performance Increase Stride Length Accelerate Recovery Types of Stretching (Static, Dynamic, Ballistic, PNF) Example of Stretching Program (Big 5 Stretches)

24 Recovery In the world of Elite Sport, whoever recovers the fastest, does the best! Simply put, the quicker you recover from training or a game, the more you can train and the better you will get!

25 Benefits of Recovery Enhance the amount of progress made between each training session Reduce the risk of injuries Help to deal with minor aches and pains Allow athletes to train more intensely, more often, with more regularity resulting in better performance

26 Methods of Recovery to Decrease Fatigue and Avoid Over-training Passive Rest, Sleep and Escapism More efficient planning of training (Plan heavy training weeks against weaker teams)

27 Hydration, Nutrition and supplements (Water, Protein and Carbohydrate intake immediately) Massage and body therapies (Foam Roller, Hands on massage) Heat therapies (sauna, spa, hot shower) Cold therapies (ice baths, cold showers, water walks etc)

28 Contrast Showers and Therapies (Combined Hit and Cold Therapies) Light exercise (mild VO2 exercise, stretching) (proper warm down and stretch) Compression (compression bandages & garments)

29 Resources Available Register Address for Secrets of Premiership Winning Teams Ultimate Footballer Training Package Available for Junior AFL Clubs