Notes. Burton Albion FC Academy. u9-u12. Stretching and Strengthening Exercise Programme. Player Name

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1 Notes Burton Albion FC Academy u9-u12 Stretching and Strengthening Exercise Programme Player Name

2 Why?.. Muscle stretching and strengthening is important for professional footballers, especially young, developing footballers. Notes In the human body, muscles are important for movement. If some muscles are not working properly then movement is restricted or changed. Muscles that are not working properly can affect performance of some tasks, like running or jumping. Muscles that are not working properly need to be trained with stretching and strengthening. Muscle stretching and strengthening is different to a warm-up. Muscle stretching and strengthening is part of a conditioning program to increase function and reduce the risk of injury.

3 Your muscles. Notes Traps (Trapezius) Lats (Latissimus Dorsi) Glutes (Gluteus Maximus/Piriformis) Calf (Gastrocnemius/ Soleus) Hamstring (Biceps Femoris/ Semimembranosus) Traps Turns and stabilises your head. Lats Pulls your arms towards your body and stabilises your hips and shoulder. Glutes Extends your hips and rotates your hip joint. Calf Points your toes and stabilises your foot and ankle. Hamstring Bends your knee and slows down knee extension. What your muscles do.

4 Your muscles. Pecs (Pectoralis Major) A lot of football success is in the mind. You must first believe you are the best and then make sure that you are. Bill Shankley Core Complex Groin (Rectus Abdominis/ Psoas/Oblique's) Quads (Quadriceps ) Side of Thigh (IT Band/VML) I ve worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down and I will not let myself down. Mia Hamm Act as if what you do makes a difference. It does. William James (Adductors ) Shin Follow your dreams, work hard, practice and persevere. (Anterior Tibialis) Pecs Pulls your shoulders in and stabilises your shoulder joint. Core Complex Bends your back and stabilises your hips. Quads Extends your leg and stabilises your knee. Side of Thigh Stabilises your hips and raises your leg to the side. Shin Bends your foot towards your shin and stabilises your foot arches. Groin Brings your leg inwards and stabilises your knee. What your muscles do. Sasha Cohen Quality is not an act, it s a habit. Aristotle Show me a good loser, and I ll show you a loser. Vince Lombardi

5 Reps (repetitions) A rep is one complete movement of a particular exercise. The amount of reps that you perform is very important as it determines how the training effects your muscles. The amount of reps you are performing for each of your exercises (12) is best for increasing stability, strength endurance and the strength of your ligaments and tendons. Sets A set is a group of consecutive repetitions. The amount of sets that you perform is very important as it determines how the training effects your muscles. The amount of sets you are performing for each of your exercises (2) is best for increasing stability and strength endurance. Corrective stretches... 1 Calf 2 Groin 3 Side of thigh 4 Core complex 5 Lats 6 Traps 7 Pecs Tempo Tempo is the speed at which you perform the repetition. The tempo at which you perform the exercise is very important as it determines how the training effects your muscles. Performing exercises slowly better prepares your tendons and ligaments and brain signals for functional movements. The tempo at which you are performing your exercises (slow, 4/2/1) is best for increasing stability and strength endurance. 4/2/1 When performing any of these stretches it is important to do so slowly and with total control of your movements. The stretches are designed to target specific muscles. The stretches will increase your flexibility, increase the capabilities of your muscles and reduce the risk of injury. Contract for 1 second, hold for 2 seconds and relax for 4 seconds.

6 1 Calf 1. Place foam roll/ball under mid-calf. 2. Cross right leg over left leg to increase pressure. 1. Slowly roll calf area to find the most tender spot. 2. Once found, hold the tender spot until the discomfort is reduced.

7 Your stretching and 2 Groin strengthening exercises... Corrective Stretches 2 x per week Site Sets Duration 1. Calf 1 30 secs 2. Groin 1 30 secs 3. Side of thigh 1 30 secs 4. Core complex 1 30 secs 5. Lats 1 30 secs 6. Traps 1 30 secs 7. Pecs 1 30 secs Strengthening Exercises 2 x per week Site Sets Reps Tempo Rest 1. Legs 2 12 Slow 90 secs 2. Core complex 2 12 Slow 90 secs 3. Back 2 12 Slow 90 secs Ensure exercises that use one side of your body are repeated on the opposite side of your body. For example, if you are stretching your left leg you must also stretch your right leg, or if you are balancing on your right leg during an exercise you must repeat the exercise balancing on your left leg. 1. Lie on your front with leg out to one side and rotated. 2. Place foam roll/ball in the groin region, inside the upper thigh. 1. Slowly roll the inside thigh area to find the most tender spot. 2. Once found, hold the tender spot until the discomfort is reduced.

8 3 Side of thigh 3 Back Prone Cobra 1. Lie on one side with the foam roll/ball just in front of the hips. 2. Cross your left leg over your right leg with left leg slightly off the floor. 3. Maintain correct posture with your ears in line with your shoulders. 1. Slowly roll outside thigh area to find the most tender spot. 2. Once found, hold the tender spot until the discomfort is reduced. 1. Lie face down on the floor with your feet together and your arms by your side, palms down. 2. Lift your chest off the floor and pinch your shoulder blades together. 3. Hold in position for 3 seconds and slowly return to the ground, keeping your chin tucked in.

9 Core Complex Single Leg Lift and Chop 4 Core complex 1. Stand with your feet shoulder width apart and your feet pointed straight ahead. 2. Hold ball with straight arms in front and to the side of your body. 2. Lift one of your legs directly beside your balance leg. 3. Raise your arms across your body until the ball is above your head and on the opposite side to your balance leg. Hold in position for 3 seconds. 1. Stand with one leg bent and forward and opposite arm in the air. 2. Point the toes of your back foot towards your front foot. 2. Slowly rotate your hips towards your back leg and hold for seconds when tension is felt.

10 5 Lats Core complex Prone Iso-Ab 1. Lie on the floor on one side with the arm closest to the floor outstretched and thumb facing up. 2. Place the foam roll/ball under the arm/torso. 1. Lie face down on the floor with your feet together and your forearms on the ground, with your palms down. 1. Slowly move back and forth to find the most tender spot. 2. Once found, hold the tender spot until the discomfort is reduced. 2. Lift your entire body off the ground until it forms a straight line from head to toe, resting on your forearms and toes only. 3. Hold in position for 10 seconds and lower yourself to the ground.

11 Core Complex Floor Bridge 6 Traps 1. Lie on your back with your knees bent, feet flat on the floor and your toes pointing straight ahead. 2. Place your arms by your side, palm down. 1. Stand upright and position one arm outwards to the side of your body. 2. Place your opposite arm against your side. 2. Lift your hips off the floor until your knees, hips and shoulders are in line. 3. Slowly lower your hips to the floor. 2. Pull in your shoulder blades and tuck in your chin. 3. Slowly bring your opposite ear to your opposite shoulder and hold for seconds when tension is felt.

12 7 Pecs 2 Core Complex Supine Marching 1. Stand against an open door and form a 90 degree angle with your arms. 1. Lie on your back with your knees bent, feet flat on the floor and your toes pointing straight ahead. 2. Place your arms by your side. 2. Slowly lean forward until a slight stretch is felt and hold for seconds. 2. Lift one of your feet off the floor only as high as can be controlled. Hold for 3 seconds and return your foot to the floor. 3. Repeat on the opposite leg.

13 Legs Balance Reach Strengthening exercises... 1 Legs 2 Core complex 3 Back When performing any of these exercises it is important to do so with total control of your movements. The exercises are designed to target specific groups of muscles or body segments and some will also train balance. 1. Stand with your feet shoulder-width apart and your feet pointed straight ahead. The exercises will increase the strength of your muscles, increase the capabilities of your muscles and reduce the risk of injury. 2. Lift your chest, pull in your shoulder blades and tuck in your chin. 2. Lift one of your legs directly beside your balance leg. 3. Slowly lift leg to the front of your body, to the side of your body and behind your body, holding at each position for 3 seconds.

14 1 Legs Tube Walking Legs Abduction Balance 1. Stand with your feet hip-width apart, your knees slightly bent and your feet straight ahead. 2. Place tubing around your mid-lower leg. 2. Keep feet straight ahead and take small steps sideways (don't let your knees cave in). 1. Stand with your feet shoulder-width apart and your feet pointed straight ahead. 2. Lift your chest, pull in your shoulder blades and tuck in your chin. 2. Lift one of your legs directly beside your balance leg. 3. open the gate and close the gate holding at each position for 3 seconds.