NSCA’s
P
J
erformance
ournal
T
Issue 10.3
June/July ‘11
www.nsca-lift.org
raining
Soccer
Features
Sports Performance
and Injury Prevention in
Professional Soccer
Brian Goodstein, MS,
ATC, CSCS
The Acute and
Chronic Benefits of
Movement Prep for the
Soccer Athlete
Ben Yauss, CSCS and
Adam Rotchstein,
CSCS, USAW
about this
PUBLICATION
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Editor
T. Jeff Chandler, EdD,
CSCS,*D, NSCA-CPT,*D, FNSCA
email:
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Managing Editor
Michael Hartman, PhD, CSCS
Britt Chandler, MS,
CSCS,*D, NSCA-CPT,*D
email:
[email protected]
Mark S. Kovacs, CSCS
Meredith Hale-Griffin, MS, CSCS
David Pollitt, CSCS,*D
Publisher
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NSCA-CPT,*D
email:
[email protected]
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Copy Editor
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Matthew Sandstead
email:
[email protected]
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Mike Rickett, MS, CSCS
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Chad D. Touchberry, PhD, CSCS
Randall Walton, CSCS
Joseph M. Warpeha, MA, CSCS,*D,
NSCA-CPT,*D
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
2
CONTENTS
table of
soccer
8
Sports Performance and Injury Prevention in Professional Soccer
Brian Goodstein, MS, ATC, CSCS
Unfortunately, injuries are a prevalent aspect of sports and every athlete should be aware of
the potential risks of competing. Preventative exercises are presented and discussed. Incidents of injuries in Major League Soccer are documented and necessary measures to avoid
such injuries are addressed.
11
The Acute and Chronic Benefits of Movement Prep for the Soccer Athlete
Ben Yauss, CSCS and Adam Rotchstein, CSCS, USAW
Soccer requires an athlete to perform some of the most ballistic and explosive movements
within a short time frame. In order to be successful and effective an athlete’s body must be
adequately prepared to perform such movements. This article provides a guide and samples
for implementing a movement prep program into an athlete’s pre-game warm-up routine.
departments
4
Fitness Frontlines
G. Gregory Haff, PhD, CSCS,*D, FNSCA
Preseason and in-season training inten-
Oil in an Athlete’s Diet?
sities are broken down, providing the
best evaluation methods for quantifying
Debra Wein, MS, RD, LDN, CSSD,
NSCA-CPT,*D and Katie Andrews
training loads. In a second study, tests of
The effects and benefits associated with
strength and power are found to be ben-
the use of coconut oil as a replacement or
eficial when attempting to identify talent in
alternative to olive oil are examined.
youth athletes. The final study examines
the physical development experienced by
female athletes through adolescence.
6
Table
17 Training
Should Coconut Oil Replace Olive
Ounce Of Prevention
19 Tips
to Reduce Risk of Iliotibial
Band Syndrome
In the Gym
The Goalkeeper Workout: SportSpecific Training for a Vital Position
Kyle Brown, CSCS
Jason Brumitt, MSPT,
Goalkeepers may be regarded as the
to avoid the risk of injury are provided and
least active player on the field during any
training guidelines are presented.
SCS, ATC/R, CSCS,*D
Illiotibial Band Syndrome is defined and
potentials causes are examined. Measures
given soccer match. However, they may
be called upon to make quick, explosive
movements at a moment’s notice. This
article provides a sample training program
for soccer goalkeepers and breaks down
the vital aspects of development needed
to be successful.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
3
fitness
frontlines
about the
AUTHOR
G. Gregory Haff, PhD, CSCS, FNSCA
What is the Breakdown of Training
Intensities during Preseason and InSeason Soccer Training?
1) ≤4, 2) between 4 and below 7, and 3) ≥ 7. The goal method quantified intensity distribution based on nominal allocation of each training session based upon these three
G. Gregory Haff is an
When examining the preparation of soccer players, the
predetermined zones. When examining the data collected
assistant professor
ability to manage training stressors is paramount when
with the heart rate method it was determined that 73%
in the Division of
attempting to optimize performances.
Ideally, when
of all preseason training sessions monitored were spent
Exercise Physiology at
managed correctly the training stressors should maximize
at intensities below VT1, 18% between VT1 and VT2, and
the Medical School at
adaptive responses, whilst minimizing negative results
9% above VT2. A similar intensity breakdown was noted
West Virginia University
such as overtraining or overuse injuries. Literature sug-
during the in-season testing periods (71% ≤ VT1, 21% be-
in Morgantown, WV.
gests that soccer players exhibit two different intensity
tween VT1 and VT2, and 8% ≥ VT2). When the heart rate
He is a Fellow of the
patterns, one which is clearly below the lactate threshold
goal method was used to quantify training intensity it
National Strength
and one which is at or over it. In order to test this theory,
was determined that preseason intensities included 40%
and Conditioning
researchers from the University of Agder in Kristiansand,
< VT1, 34% between VT1 and VT2, and 27% > VT2. When
Association. Dr.
Norway attempted to better quantify training with the
the in-season data was analysed with this method a simi-
Haff received the
examination of three different methods of quantifying
lar breakdown was noted (35% < VT1, 31% between VT1
National Strength
training intensities in professional soccer players. These
and VT2, and 35% > VT2). When the data were analysed
and Conditioning
methods included the quantification of time spent in an
with the sRPE method it was determined that during the
Association’s Young
intensity zone, session rating of perceived exertion (sRPE)
preseason 35 ± 2% of the total training sessions were per-
Investigator Award
and session goal. In order to examine the effectiveness of
formed at ≤ 4, 38±2% were performed between 4.5 and
in 2001.
these three methods a group of fifteen professional Nor-
6.5, and 27±4% were performed at an intensity ≥ 7. The
wegian soccer players were recruited for participation
in-season results for the sRPE suggested 37 ± 3% of the
in this investigation. Each subject performed a treadmill
training was at an intensity ≤ 4, 24 ±4% was between 4.5
test to determine their maximal aerobic power (VO2max
and 6.5, and 38 ± 6% was ≥7. When the data was collec-
= 58 ± 3 ml.kg-1.min), maximal heart rate (HRmax=189±9
tively analysed it was determined that training intensities
bpm), oxygen consumption at the first ventilator thresh-
for these players was pretty evenly distributed between
old (VO2 at VT1=36 ± 5 ml.kg-1.min), oxygen consump-
low intensity, lactate threshold and high-intensity training
tion at the second ventilator threshold (VO2 at VT2=45
sessions during both preseason and in-season training.
± 4 ml.kg-1.min), heart rate at VT1 (HR at VT1 = 147±13
The major difference between pre and in-season training
bpm; %HRmax at VT1 = 78±5 %), and heart rate at VT2 (HR
is that during the in-season session there are a greater pro-
at VT2 = 164±11 bpm; %HRmax at VT1 = 87±4 %). After
portion of high-intensity training bouts. When looking at
completing these assessments, all training-specific endur-
the heart rate monitoring data the authors suggested that
ance and on-ball training sessions were monitored for a
the data gave a misleading intensity zone breakdown for
period of four weeks during the preseason, yielding a total
stochastic activities because it included heart rate data for
of 278 training bouts, and two separate weeks during the
warm-ups, rest breaks during intense training, and cool-
season, yielding 78 training bouts. During each of these
downs. Because these activities are performed at very low
sessions, heart rate was continuously monitored with the
heart rates, they artificially reduce the average intensity of
use of coded heart watches and 5s registration intervals.
the training bout and not accurately reflect the nonlinear
Additionally, strength training sessions during the same
impact of brief high-intensity work periods on perceived
time periods during the preseason (94 sessions) and in-
effort during the entire bout. Based upon these results,
season (19 sessions) were monitored. Thirty minutes after
the authors suggested that 1) soccer athletes generally
each session the sRPE was collected. The sRPE included
evenly distribute their training between three training
10 levels on intensity ranging from 0= rest to 10= maximal
zones that are below the lactate threshold, at the lactate
effort. It was then subdivided so that VT1 fell between 4
threshold, or above the lactate threshold and 2) that the
(somewhat hard) and 5 (hard), while VT2 was noted be-
heart rate monitoring method may not be the best for
tween 6 (hard) and 7 (very hard). Basically, this allowed
evaluating training load. Collectively, these data seem
the sRPE scale to be subdivided into three intensity zones
to suggest that a variety of methods including heart rate
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
4
fitness frontlines
monitoring, sRPE, and goal methods need to be evaluated when attempt-
Coelho, ESMJ, Figueiredo, AJ, Simoes, F, et al. Discrimination of u-14
ing to quantify training loads with soccer players.
soccer players by level and position. Int J Sports Med 31: 790 – 796, 2010.
Algroy, EA, Hetlelid, KJ, Seiler, S, Stray Pedersen, JI. Quantifying training
intensity distribution in a group of Norwegian professional soccer players.
Int J Sports Physiol Perform 6: 70 – 81, 2011.
Repeated Sprint Performance, Explosive
Power, Increased Body Mass Differentiate
U-14 Soccer Players Level and Position.
How do Female Soccer Players Performance
Characteristics Change From 12 – 21 years of
age?
Women’s soccer has become one of the more popular sporting endeavours with between 6 – 8 million female players between the ages of 6 and
24 in the United States. Even with this high level of interest by females in
soccer, very little research has been directly conducted examining the fac-
The identification and development of adolescent soccer players is an
tors that contribute to the success of the female player. The research that
important part of the ability to produce successful soccer programs. Cur-
does exist seems to only span 2 – 4 years and no studies have examined
rently, there appears to be limited data on comprehensive talent identifi-
the performance differences across a wide age range. Recently, Vescovi
cation for youth soccer. The data that is currently available suggests that
and colleagues examined a cohort of 414 high level female soccer players
the talent identification process is in constant flux do to the ever chang-
who ranged in age from 12 to 21 years. In this investigation, they sought to
ing parameters associated with selection processes. Recently, researchers
characterize the performance characteristics of the females in this investi-
from Estadio Universitario de Coimbra wanted to examine the difference
gation with a performance test battery which included an assessment of
between soccer players who were or were not selected for regional teams
linear sprinting speed (36.6m with 9.1m splits), countermovement vertical
in Portugal. A total of 114 youth soccer players, who were between 13
jumps, and two agility tests (Pro-agility and Illinois Agility Test). The cohort
and 14 years of age (U-14) were recruited for participation in the present
was evaluated with two methods, by each year of chronological age and
investigation. Forty-five regional players from this sample were compared
by sub-divided age group ranges which included 1) 12 – 13, 2) 14 – 17, and
to 69 local-level players. Each player underwent an anthropometric screen-
3) 18 – 21 years of age. The mean linear sprint speed over 9.1m did not
ing which included weight, height and 4-skinfold (triceps, subscapular, su-
differ between chronological ages. However, agility scores, vertical jump
prailiac, and medial calf ) assessments. Posterior –anterior radiographs of
performance and speed across the final 9.1m of the 36.6m sprint test all
the left hand and wrist were taken to evaluate the athletes’ skeletal age.
improved until approximately 15 – 16 years of age. The 14 – 17 year old
Functional capacity tests included measurements of countermovement
group performed better on all tests when compared to the 12 – 13 year old
jump, static vertical jump, 10x5m shuttle test for agility, the 7-sprint re-
group. The 18 – 21 year old group performed better on the Illinois Agility
peated sprint agility test, and a beep test for aerobic performance. Ad-
Test, 36.6m sprint speed, and the second and fourth 9.1m split when com-
ditionally, soccer-specific tests including ball control with the body, drib-
pared with the 14 – 17 year olds. Ultimately, these data suggest that ages
bling speed, shooting accuracy and wall pass tests were utilized. Finally,
12 – 16 appear to be crucial years in which appropriate training can sig-
goal orientation was assessed using the Task and Ego Orientation in Sport
nificantly impact high-intensity short duration work capacity and improve
Questionnaire. As a whole, regional players had more experience in soc-
overall performance. After the age of 16, much smaller improvements ap-
cer, advanced skeletal maturation, were heavier, and taller. They also per-
pear to occur in 36.6m sprint speed, several sprint splits, and the Illinois
formed significantly better in the vertical jump tests, had faster sprint
Agility Test as the athlete moves from their high school through their col-
performance times, and 7-sprint repeated sprint agility test. In regard to
lege playing career. These data also seem to stress the importance of a
soccer skills performance, regional players only performed better on the
coordinated approach to developing markers of speed, strength, power
ball control with the body test. The regional and local-level athletes did not
and agility in female soccer players between the ages of 12 and 16. Further
differ in their agility, aerobic endurance, dribbling speed, shooting accura-
research is warranted to examine the effects of implementing a soccer-
cy, passing, and task orientation. Collectively, these data seem to suggest
specific strength and conditioning program which attempts to maximize
that regional level U-14 player were bigger, stronger, and more powerful
the performance gains associated with these critical time points.
than their local-level counterparts. Based upon this data, it appears that
the development of youth soccer players is related to their overall ability
Vescovi, JD, Rupf, R, Brown, TD, and Marques, MC. Physical performance
to express strength and power. Therefore, it may be warranted to use tests
characteristics of high level female soccer players 12 – 21 years of age.
of strength and power when attempting to identify talent with athletes in
Scand J Med Sci Sports 2010.
this age category.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
5
in the gym
Kyle Brown, CSCS
about the
AUTHOR
The Goalkeeper Workout:
Sport-Specific Training for a Vital Position
Kyle Brown is a health
and fitness expert
Goalkeepers are less physically involved in the action of
manner to block shots. Good examples of plyometric exer-
whose portfolio
the average soccer match than most players. Every mo-
cises are plyolunges and starbursts.
includes everything
ment they are involved, however, is critical to the outcome
from leading
of the match. Even when they are standing still, their mind
Agility
workshops for Fortune
has to be in the game, ready to react if the ball comes their
A rapid, whole body movement with a change of velocity
500 companies and
way. Unlike the majority of the players on the field who
or direction in response to a stimulus is the definition of
publishing nutrition
are constantly in motion for the entirety of each 45-min-
agility (4). Agility is paramount to a goalkeeper as he has
articles in top-ranked
ute half, a goalkeeper is often stationary but may be re-
to react to the opponent who is attempting to fire a shot
fitness journals, to
quired to explode from a standstill at a moment’s notice.
passed him and into the back of the net.
clientele—from pro
The purpose of this paper is to evaluate the sport-specific
Vertical Jump Training
athletes to CEOs
demands for the soccer goalkeeper, and develop a pro-
The type of vertical jump used by a goalkeeper is a coun-
to multiplatinum
gram using a variety of exercises to maximize perfor-
termovement jump. A countermovement jump is where
recording artists. Kyle’s
mance.
the goalkeeper begins in a standing position. The goal-
training celebrity
unique approach to
keeper will make a preliminary downward movement by
health and fitness
The demands on a goalkeeper are unique as it is the only
flexing at the knees and hips, then immediately extend
emphasizes nutrition
position in soccer that permits the use of a player’s hands.
the knees and hips to jump vertically. Such a movement
and supplementation
The goalkeeper needs to be able to dive, possess lighten-
makes use of the stretch-shortening cycle, where the mus-
as the foundation for
ing fast reflexes, as well as explosive speed and power.
cles are pre-stretched before shortening in the desired
optimal wellness. After
Based on these demands, exercises to train the goalkeep-
direction (1). The plyolunges and squat-jump portion of
playing water polo
er include ballistic lateral movements, explosive plyomet-
the dumbbell burpee exercise provide good examples of
for Indiana University,
rics, agility drills, vertical jump training, and multiplanar
exercises to improve vertical jump performance.
as well as in London,
dynamic movements.
in bodybuilding and
Lateral Ballistic Movements
Multiplanar Dynamic
Movements
fitness for sport-
Lateral ballistic movements are fast, intense movements in
At the highest levels of competition, a regulation soccer
specific training. Kyle
a side-to-side, or lateral, direction. These movements also
goal is 24 feet wide and 8 feet high. This means that the
is the creator and Chief
involve rapid muscular contraction (2). An example would
goalkeeper has a lot of room to cover. In order to cover
Operating Officer for
be shuffling side-to-side over a BOSU ball and finishing
such a large area, goalkeepers need to explode vertically,
FIT 365—Complete
the movement with a punch. This is an effective training
laterally, forward, backward, and rotationally. For exam-
Nutritional Shake
exercise as goalkeepers are often required to rapidly move
ple, a goalkeeper may need to dive laterally while twisting
(www.fit365.com).
from one side of the net to the other to block a shot.
to block a shot. The medicine ball shuffle with a variation
Kyle became involved
Plyometrics
into a twist is a good exercise to improve multiplanar dynamic movements.
Plyometrics are powerful exercise movements where the
muscles are loaded then contracted in rapid sequence en-
Programs for goalkeepers should be focused on efficiency
abling the muscle to reach maximal force in the shortest
and productivity. The goal is to perform as many sets of
possible time (3). These exercises produce fast, powerful
the listed exercises as possible within the 30-minute time
movements that can help prevent injury, develop power,
period making sure to complete at least two sets of each.
and aid in sports performance. Goalkeepers need to be
able to jump vertically and horizontally in an explosive
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
6
in the gym
The Goalkeeper Workout: Sport-Specific Training for a Vital Position
Table 1: Goalkeeper Example Training Program
Exercise
Sets
Time
Description
Lateral BOSU Ball
Punches
2
20 seconds
work/40 seconds
rest
1. Stand with your right leg on the half dome side of the ball and the left leg on the ground.
2. Rapidly explode your left leg laterally onto the BOSU ball.
3. As soon as it touches the ball move your right leg off the ball to the side and punch your right
hand.
4. Quickly reverse this movement and then repeat for the allotted time.
Lateral Bounds
2
20 seconds
work/40 seconds
rest
1. Start in a standing position.
2. Explode laterally to the left.
3. Land on the left leg.
4. Rapidly explode back to the right.
Plyolunges
2
20 seconds
work/40 seconds
rest
1. Start with your right leg lunged out in front of your left.
2. Swing your arms up as you explosively leap up into the air.
3. Land with your foot positioning switched where the left leg is lunged out in front of the right.
4. Repeat
Starbursts
2
20 seconds
work/40 seconds
rest
1. Squat down into a crouched position with your elbows drawn in toward your knees.
2. Explode upward into a jump spreading your arms and legs outward in mid-air, then land back in
the starting position.
3. Repeat
Medicine Ball
Shuffle Into a Twist
2
20 seconds
work/40 seconds
rest
1. Start in a semi-squat position holding a medicine ball.
2. Shuffle laterally to the right five steps.
3. Rotate and twist to the right.
4. Return to a neutral position and shuffle laterally to the left.
Dumbbell Burpees
2
20 seconds
work/40 seconds
rest
1. Begin in a push-up position with your hands on dumbbells and complete a push-up.
2. Quickly move your feet forward into a squat position.
3. Explode vertically while holding the dumbbells at your side.
4. Drop back down into the push-up position by kicking your legs back.
5. Repeat
References
1. Aragon, L. Evaluation of four vertical jump
tests: Methodology, reliability, validity, and
accuracy. Measurement in Physical Education &
Physical Science 4(4): 215 – 228, 2000.
2. Graham, JF. Training for speed, agility, and
quickness (Brown, LE, Ferrigno, VA, Santana, JC,
ed.). Champaign, IL: Human Kinetics; 2000.
3. Potach, DH, and Chu, DA. Essentials of
Strength Training and Conditioning. (3rd ed.)
Champaign, IL: Human Kinetics; 414 – 456,
2008.
4. Sheppard, JM, and Young, WB. Agility
literature review: Classifications, training and
testing. J Sport Sci 24(9): 915 – 928, 2006.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
7
feature
soccer
Sports Performance and Injury
Prevention in Professional Soccer
Brian Goodstein, MS, ATC, CSCS
Sports performance is an integrated approach to training
porting positions to be an outlet. Midfielders also need
athletes to reach peak levels of performance during the
to be accurate passers, good at crossing, and able to take
competitive season. Professional players are obligated to
longer range shots. Defenders need agility and toughness
do every little thing to perform at their best and avoid get-
to handle man-to-man marking. And they need explo-
ting injured. Time lost due to injury can be detrimental to
sive power to win balls out of the air and crosses played
the team and the athlete’s future. The following article will
into the box. They also need good tactile awareness and
describe common trends in soccer, and give suggestions
communication skills to exchange information with team-
United of Major
for improving sports performance and preventing injury
mates. Goalkeepers must have quick reaction speed, agil-
League Soccer
based on training experiences at the professional level.
ity, and explosive power as the last line of defense to keep
about the
AUTHOR
Brian Goodstein is
entering his ninth
season with D.C.
the ball out of the net.
(MLS) as the club’s
head athletic trainer,
Prevention starts the first day of preseason with a com-
and strength and
prehensive medical and orthopedic evaluation, including
Physiological testing plays a big part in assessing players’
conditioning coach.
blood work labs, cardiac screening, impact concussion
work capacity and provides an individual baseline if an
Goodstein served
testing, and body fat percentage estimation. One of the
athlete sustains an injury. Players are expected to report
two terms as vice
foremost risk factors for injury is the presence of a pre-
to preseason with an aerobic base. During preseason we
president of PSATS
vious injury, which can implicate possible fundamental
test a two-mile run, with a six-minute recovery, followed
changes in motor control, dysfunctional neuromuscular
by an additional one-mile run. We use heart rate monitors
impairments and its adverse effect on the kinetic link-
to assess max heart rate, and take lactate measures be-
ing system (1,3,6). Many clubs do different variations of
fore, during and after the test. To get a complete picture,
functional movement screenings to assess for muscle im-
we also conduct the beep test to measure intermittent en-
serves on the editorial
balances, weaknesses, or any other instabilities that may
durance. Five 30-meter sprints are used to assess accelera-
board for Training
predispose a player to injury. Low screening scores have
tion speed, absolute speed, and speed endurance. Power
and Conditioning
been found to be positive predictors of serious injury.
production is tested through the vertical jump and the
Magazine. In 2004 and
From the deficiencies found in these screenings, players
Illinois agility test measures the ability to keep the body
2007 he was honored
are assigned injury prevention programs.
under control during obstacle avoidance and change of
(Professional Soccer
Athletic Trainers
Society), is a member
of the MLS Advisory
Committee, and
as the MLS Athletic
direction.
Trainer of the Year.
It is important to understand the basic physiological facts
He also served as the
of soccer and determine the positional demands needed
Periodization is probably the most important concept to
head athletic trainer
at each position. Soccer is a skill-dominant game often
understand for improving sports performance. This is the
executed in a state of fatigue. Players run an average of
science of planning and scheduling the frequency, inten-
6 – 8 miles per game. Change of direction occurs every 4
sity, time, and type of practice and conditioning sessions.
– 5 seconds, accounting for 1,000 to 1,200 bouts of action
Specific goals change emphasis with season and game
including cutting, jumping, sprinting, backpedaling, and
schedules. Heart rate monitoring is used throughout the
held a similar position
side shuffling. During any given game, a player’s sprints
year to calculate total workload and give feedback to
with US Soccer Men’s
average 15m, occur about every 90 seconds and less than
coaches regarding recovery. This information is used to
U-17 National Team
2% of the distance covered during a match is with the
design our teams’ weekly, monthly, and yearly programs.
program in Bradenton,
ball (4). Positional demands for forwards include accelera-
FL, and went to two
tion, obstacle avoidance, dribbling skills in tight spaces,
Soccer players may be predisposed to injuries because of
world championships.
absolute speed, explosiveness, and shooting accuracy.
the mechanics of the sport. Repetitive kicking can cause
Midfielders need to be the fittest players on the team as
quadriceps dominance, overuse to hip flexors and adduc-
they need to have speed endurance to make repetitive
tors. If a player is dominant on one side, this may cause
runs to be in position to pass and constantly move to sup-
an imbalance and predispose a player to injury. Greater
and strength and
conditioning coach for
the Tampa Bay Mutiny
in 2001. Prior to joining
the MLS, Goodstein
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
8
Soccer
stability in the non-dominant stance limb will increase asymmetrical con-
Over the past several years there has been an increased incidence of sports
tralateral hip mobility on the dominant kicking extremity. It is important to
hernias in Major League Soccer (MLS) (5). It is important to have a strong,
focus on strengthening the posterior chain on the dominant side includ-
stable core as this has an impact on all movements. The primary function
ing the hip extensors, abductors, and external rotators, while strengthen-
of the core is to maintain dynamic stability of the body’s center of grav-
ing the adductors and hip flexors of the non-dominant side. These muscles
ity. Establish core stability with exercises such as pelvic tilts, 4-way plank
frequently get tight and weak as the antagonists of the kicking motion. We
bridges, and dead bugs (Figures 4 and 5). Because of the repetitive forward
incorporate exercises such as donkey kicks (Figures 1 and 2) and dog legs
flexion of the core, it is important to strengthen the lower and upper ex-
(Figure 3) to develop the posterior chain.
tensors. It is also important to strengthen multi-plane diagonal and rotational patterns, as this occurs frequently during games.
Since soccer combines maximal sprints, with frequent changes in direction, and player-to-player contact, it is not surprising that up to 30% of all
Players sidelined due to major injuries limit the possibility of optimal per-
soccer injuries are thigh muscle injuries (5). The hamstrings are respon-
formance for the entire team. Re-injuries accounted for 11 – 30% of all in-
sible for decelerating during sprinting. Reports from several European elite
juries found in UEFA Champions League studies from 2001 – 2009 (5). A
soccer leagues show that hamstring strains are the most common type of
comprehensive rehabilitation plan should be constructed, with goals and
injury in male soccer players, accounting for between 13 – 17% of all acute
timelines. Players should practice for at least one week without symptoms
injuries (5). Quadriceps to hamstring ratio should be 3:2, and isokinetic
and play in game-like situations before being cleared to compete. It is im-
testing should be performed for any players in question. We incorporate
portant for the player to know that rehabilitation is a full-time job. Players
hamstring exercises into our programs that include single-leg ground
should be responsible enough to stay off their feet and rest an injury, ice
touches, physioball curls with slow return, curls with ankle bungee, and
acute injuries frequently, perform exercises, and do modalities at home if
kneeling controlled drops.
needed.
Groin strain injuries have been cited as accounting for 20% of all muscle
A key to performance and prevention is teamwork and good communi-
strain injuries at elite levels of soccer (5). The most common location of
cation between coaching, medical, strength and management staffs. MLS
groin pain in athletes is the adductor muscle tendon region, iliopsoas
has a long, nine month season with 34 regular season games and a num-
and the lower abdominal muscles. Overuse injuries are the result of con-
ber of other games and competitions scheduled throughout the year. It
stant overloading by repetitive forces and the wearing down of a tendon,
is a constant challenge to play the best and healthiest eleven players to
muscle, bone or joint. In soccer, overuse injuries account for 9 – 34% of
optimize the chance of success.
all injuries and range from mild tendinopathy to stress fractures (5). Avoid
prolonged training on hard surfaces. Frequently watering the training field
References
will help decrease injury potential. To avoid overuse injuries to the groin,
1. Arnason, A, Sigurdsson, S, Gudmundsson, A, Holme, I, Engebretsen, L,
we incorporate a progressive kicking program during the preseason to
and Bahr, R. Risk factors for injuries in football. Am J Sports Med 32(2): 5s –
gradually build distance and repetition of kicking over a period of a few
16s, 2004.
weeks.
2. Cerilli, G, Benoit, DL, Caraffa, A, and Ponteggia, F. Proprioceptive training
Balance and coordination are the basics for every sports movement, but
and prevention of anterior cruciate ligament injuries in soccer. Journal of
especially important in soccer as much of the skill needed happens from a
Orthopaedic & Sports Physical Therapy 31(11): 655 – 660, 2001.
single-leg stance. Balance starts at the feet but involves the entire kinetic
chain, including the knees, pelvis, torso, and head. An Italian study pro-
3. Cook, G, Burton, L, and Hoogenboom, B. Pre-participation screening:
spectively followed 600 male soccer players over three seasons (2). Half of
The use of fundamental movement as an assessment of function – part 1.
the athletes were placed in a proprioceptive training program consisting
N Am J Sports Phys Ther 1(2): 62 – 72, 2006.
of 20 minutes per day for a minimum of six weeks of balance training with
and without various types of balance boards. The authors found a seven-
4. Ekblom, B. Football. Oxford: Blackwell Scientific Press; 1994.
fold reduction of ACL injuries in the proprioception group when compared
with the controls (2). One of the better proprioceptive exercises for a soccer
5. Junge, A, and Dvorak, J. Soccer injuries: A review on incidence and pre-
player is one-legged kicking with a partner throw. This can be progressed to
vention. Sports Medicine 34(13): 929 – 938, 2004.
kicking on a balance board, mini disc cushion, and altering the type of kick.
6. Kiesel, K, Plisky, P, and Butler, R. Functional movement test scores improve following a standardized off-season intervention program in professional football players. Scand J Med Sci Sports 21(2): 287 – 292, 2011.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
9
Soccer
Figure 1. Donkey kicks starting position: Begin on all fours with hips tucked and
Figure 2. Donkey kicks finishing position: Extending from the hip, kick straight
back straight.
back and up with one leg in a controlled motion.
Figure 3. Dog legs: Begin on all fours. Abduct and externally rotate one leg as high
Figure 4. Dead bugs starting position: begin on your back with both arms and legs
as possible maintaining flexion of the knee. Return to the starting position and
raised directly above your body.
repeat with opposite leg.
Figure 5. Dead bugs finishing position: Lower opposite arm and leg to just above
the floor, keeping the lower back flat. In a controlled motion, return your arm and
leg to the starting position and repeat the motion with other arm and leg.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
10
feature
soccer
The Acute and Chronic
Benefits of Movement Prep
for the Soccer Athlete
about the
AUTHOR
Ben Yauss, CSCS and Adam Rotchstein, CSCS, USAW
Properly preparing soccer athletes for all the necessary
up time prior to a practice or competition to perform
movements they will encounter on the pitch is essential
movement prep. While the soccer coach will constantly
for improving performance and decreasing injury po-
challenge the players and vary the focus of each training
Performance and is
tential (6). Traditionally, static stretching has been used
and practice session with different technical and tactical
in his third season
by coaches and teams as part of the daily practice and
drills and exercises, the warm-up is the one component
as the strength and
pre-game warm-up (5,9). Recent research suggests that
that will consistently be a part of every training session.
conditioning coach for
static stretching may negatively influence performance
Because the warm-up serves as a daily part of the players’
the LA Galaxy of Major
outcomes (9,11). Much like a generic dynamic warm-up,
routine, we have found it also serves as a great opportu-
League Soccer (MLS).
movement prep prepares the soccer athlete for each and
nity to teach, educate, and establish correct habits and
Yauss also oversees
every training session and competition by preparing the
movement patterns.
the program design
body for movement while addressing mobility, stability,
and implementation
and movement patterns (6). A proper movement prep
Benefits of Movement Prep
session will increase core temperature, prime the nervous
There are typically 15 to 20 minutes set aside for the soc-
system, and increase joint mobility in order to optimally
cer warm-up. Performing a movement prep session dur-
prepare athletes for the demands and movements need-
ing this dedicated time will provide several benefits to
ed to optimize performance and decrease the risk of in-
soccer players as they get warmed up and prepared for
Performance, Yauss
jury. The purpose of this article is to provide an example
that particular session. Below is a detailed list of the major
has spent time working
of a movement prep session and to look at the acute and
benefits athletes will experience from performing move-
at the NFL combine
chronic benefits that performing movement prep can
ment prep prior to training or competition.
and pro day athletes,
have on the development of the soccer athlete.
Ben Yauss is a
Performance
Specialist for Athletes
of the U-16 and
U-18 LA Galaxy
Academy teams.
As a Performance
Specialist for Athletes
with veterans from
Increase Core Temperature—Increasing core temperature
MLB, NFL, NHL, and
What is Movement Prep
NBA as well as with
One way to ensure that soccer athletes are prepared to
with tissue extensibility and increased range of motion
the US Men’s National
meet the demands of the game is to incorporate move-
(ROM) (7,11,12).
soccer team.
ment prep prior to a soccer practice or competition.
will enhance blood flow to working areas and will help
Movement prep is essentially a dynamic warm-up but
Increase Proprioception and Stability—Proprioception
with extra emphasis placed on body awareness, body
is the ability to sense the position, location, orientation
control, and muscle activation. Movement prep prepares
and movement of the body and its parts. This is impor-
athletes for the movements and skills needed during a
tant in order to create body awareness and control (6,12).
serves many roles
practice or game. It prepares the athletes for the physical
Stability is the state or quality of being stable, resistant
including working as
demands of training, mentally helps athletes focus, and
to change, deterioration, or displacement. This is impor-
the fitness coach for
allows for corrective cueing on body positions. Movement
tant for injury prevention and movement quality. Having
the Polish National
prep addresses all these demands through activation ex-
good stability will fine tune an athlete’s control and body
Football team
ercises, dynamic stretches, movement integration, and
awareness (2,13).
(PZPN) in addition to
neural activation.
Adam Rotchstein
is a Performance
Specialist for Athletes
Performance. He
coaching elite NFL,
Refine Movement Patterns—Movement patterns are
Pre-Combine/Pro day,
We have found that when working with soccer athletes
sport-specific dynamic activities that will prepare the soc-
MLB, collegiate and
there is no better time than during the designated warm-
cer player for the demands that will be faced on the pitch
tactical athletes.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
11
Soccer
(3,11). Movement prep focuses on activating
3 – 5 exercises. Depending on level of expertise,
Neural Activation
key stabilizers of the hips, torso, and shoulders
form, and allotted time perform one set of 10 –
The final component of movement prep is neu-
to help an athlete clean up their movement pat-
20 reps if stationary or distances of 5 – 15 yards
ral activation. Neural activation is used to stimu-
terns. By focusing on training correct movement
if moving. See Table 1 for a sample program for
late the nervous system and proprioceptors. By
patterns the necessary time may be dedicated to
movement prep activation.
activating the nervous system we can stimulate
improving movement quality while the body is
and recruit the involved muscles. See Table 3 for
Dynamic Stretching
examples of neural activation exercises. Incor-
The second component to movement prep is dy-
porate 3 – 5 minutes of neural activation exer-
Mental Focus—Movement prep is a daily ritual
namic stretching. Soccer is a sport that requires
cises to finish the warm-up and prime the body
and is habitual in nature. The time allotted for
constant movement. When preparing for a prac-
for the start of a training session or competition.
the warm-up can be used to transition the soc-
tice or competition the stretching and dynamic
Perform 2 – 6 reps lasting 3 – 5 seconds at 100%
cer athlete from their busy lives and stresses to
movements should be done with the idea of
intensity. These exercises can be done in place
their training session by providing something
activating the muscles with specific movement-
and can be linked to movements as the athlete
to focus on. We are not just going through the
related stretches that will help set the working
progresses and learns to control body move-
motions but setting the expectation of quality
length and control the ROM of the muscle (1,7,8).
ment patterns. See Table 1 for a sample program
movement by instilling in our athletes a sense
See Table 3 for examples. Dynamic stretches
of movement prep with neural activation.
for their body position and increasing their
can be done in place or with movement. Incor-
awareness (6).
porate 5 – 7 minutes of dynamic stretches into
Components of
Movement Prep
the warm-up performing 5 – 10 reps with each
Breaking Down a Movement
Prep Session
stretch, holding each stretch for 1 – 3 seconds.
Follow the above four components of move-
See Table 1 for a sample program of movement
ment prep to progressively build the soccer ath-
There are four different components to all move-
prep dynamic stretches.
letes’ intensity and core temperature to properly
in an unloaded state.
prepare them for a training session or competi-
ment prep sessions. Prior to all soccer practices,
competitions, or strength sessions movement
Movement Integration
tion. To begin a movement prep session, estab-
prep should be utilized in order to activate,
The third component to movement prep is inte-
lish how much time the athletes will have to get
dynamically stretch, integrate movement, and
grated movements where movement patterns
warmed up and the focus for that particular day.
neurally activate the body to prepare it for the
are addressed. Once the proper muscles have
A movement prep session can be linear, multi-
demands of that particular session.
been activated from movement-specific stretch-
directional or a combination of the two and will
es, soccer athletes can then start to add move-
usually last between 15 – 20 minutes. Priority
Activation
ment and force application. These movements
should be placed on proper form and mechan-
The first component to movement prep is acti-
will consist of linear and multidirectional exer-
ics. All components of movement prep, reps,
vation. With soccer athletes it is very important
cises using marching and skipping patterns to
sets, and intensity should be adjusted in order
that the core and gluteals are activated. The core
prepare the body for the movement patterns it
to maintain correct activation and movement
muscles are vital for all movements as all forces
will experience during a practice or competition.
patterns with all exercises. See Table 2 for de-
must transfer through this area of the body to
These movement integrated patterns can start
scriptions of how to perform movement prep
the appropriate muscles and without proper ac-
slow but gradually begin to build up speed and
exercises.
tivation the body will be less forceful and power-
force application to prime the nervous system
ful. The gluteals are vital for acceleration and de-
while continuing to increase core temperature
Putting it All Together
celeration and for control of the knees. One way
in the process. See Table 3 for examples. Incor-
Movement prep is a simple and effective way to
to activate the gluteals is to start a movement
porate 3 – 5 minutes of integrated movements.
add quality, focus, and a habitual routine to the
prep session with resistance bands. Resistance
Do 2 – 3 sets of 5 – 20 yards for each integrated
dynamic warm-up for soccer athletes. The pur-
bands will activate the gluteus medius which
movement depending on movement efficiency
pose of any dynamic warm-up is to prepare the
controls the rotation of the femur and is a very
and mechanics. In order to increase force pro-
body for the demands of training. By incorporat-
important muscle for controlling the knee dur-
duction, as the warm-up progresses, progress
ing movement prep into these warm-ups, soccer
ing movement. See Table 3 for examples. Resis-
the intensity from 60 to 90 percent as move-
athletes will get the acute benefits of preparing
tance bands can be utilized from a base position
ments are refined and cleaned up. See Table 1
for a training session or competition by increas-
or with movement. Incorporate 3 – 5 minutes of
for a sample program of movement integration.
ing core temperature, increasing stability and
activation exercises into the warm-up including
proprioception, and refining movement pat-
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
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Soccer
terns. The soccer warm-up is a daily routine that,
5. Jaggers, JR, Swank, AM, Frost, KL, and Lee,
10. Nakagawa, TH, Muniz, TB, Baldon, RM, Dias
when accumulated over time, provides chronic
CD. The acute effects of dynamic and ballistic
Maciel, C, de Menezes Reiff, RB, and Serrao, FV.
benefits by reducing injury potential, enhancing
stretching on vertical jump height, force, and
The effect of additional strengthening of hip ab-
movement and muscle quality, and improving
power. J Strength Cond Res 22(6):1844 – 1849,
ductor and lateral rotator muscles in patellofem-
performance through greater efficiency, quality
2008.
oral pain syndrome: a randomized controlled
of movement and movement patterns (4,12).
pilot study. Clin Rehabil 22(12): 1051 – 1060,
6. Jeffreys, I. Movement training for field sports:
References
2008.
Soccer. Strength and Conditioning Journal 30(4):
1. Amiri-Khorasani ,M, Abu Osman, NA, and Yusof
19 – 27, 2008
11. Needham, R, Morse, C, and Degens, H. The
acute effect of different warm-up protocols on
A. Acute effects of static and dynamic stretching
on hip dynamic range of motion during instep
7. Knight, CA, Rutledge, CR, Cox, ME, Acosta, M,
anaerobic performance in elite youth soccer
kicking in professional soccer players. J Strength
and Hall, SJ. Effect of superficial heat, deep heat,
players. Journal of Strength and Conditioning Re-
Cond Res (pup) Feb, 2011.
and active exercise warm-up on the extensibil-
search 23(9): 2614 – 2620, 2009.
ity of the plantar flexors. Phy Ther 81(6): 1206 –
2. Bartlett, MJ, and Warren, PJ. Effect of warm-
1214.
activity. Br J Sports Med 36(2): 132 – 134, 2002.
12. Shellock, FG, and Prentice, WE. Warming-up
and stretching for improved physical perfor-
ing up on knee proprioception before sporting
8. Mandengue, SH, Atchou, G, Etoundi-Ngoa, SL,
mance and prevention of sports-related injuries.
and Tsala-Mbala, P. Effects of preliminary mus-
Sports Med 2(4): 267 – 278, 1985.
3. Behm, DG, and Chaouachi, A. A review of the
cular exercise on body temperature, water loss
acute effects of static and dynamic stretching on
and physical performance. Sante 6(6): 393 – 396,
13. Subasi, SS, Gelecek, N, and Aksakoglu, G.
performance. Eur J Appl Physiol (pup) Mar, 2011.
1996.
Effects of different warm-up periods on knee
proprioception and balance in healthy young in-
4. Herman, SL, and Smith, DT. Four-week dy-
9. McMillan,DJ, Moore, JH, Hatler, BS, and Tay-
namic stretching warm-up intervention elicits
lor, DC. Dynamic vs. static stretching warm-up:
longer-term performance benefits. J Strength
The effect on power and agility performance.
Cond Res 22(4): 1286 – 1297, 2008.
J Strength Cond Res 20: 492 – 499, 2006.
dividuals. J Sport Rehabil 17(2): 186 – 205, 2008.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
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Soccer
Table 1. Sample MultiDirectional Movement Prep Warm Up
Exercise
Activation
Mini band hip lateral rotation
1 x 10yds
Mini band lateral athletic position backward
1 x 10yds
Mini band lateral athletic position left
1 x 10yds
Mini band lateral athletic position right
1 x 10yds
Forward lunge to instep
1x 5
1/2 Kneeling quad/hip flexor
1x5
1x5
Linear march
1 x 10yds
70%
Linear skip
1 x 10yds
70%
Walking heel to butt
Knee hug
Dynamic Stretches and Movement Integration
Intensity
1 x 10
Mini band lateral athletic position forward
Backward lunge
Neural
Activation
Sets/Reps
1x5
1x5
Linear march
1 x 10yds
80%
Linear skip
1 x 10yds
80%
Hand walks
1 x 10yds
Inverted hamstring
1x5
Straight-leg march
2 x 10yds
70/80%
Straight-leg skip
2 x 10yds
70/80%
Lateral squat
1x5
Lateral march
2 x 10yds
70/80%
Lateral skip
2 x 10yds
70/80%
Drop lunge
1x5
Leg cradle
1x5
Rotational load (coil)
1x5
Cross-over march
2 x 10yds
70/80%
Cross-over skip
2 x 10yds
70/80%
2-inch run in place rapid response
2 x 5secs
100%
2-inch run with forward movement
2 x 5secs
100%
2-inch run to 10-yard acceleration
2 x 5secs
100%
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
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Soccer
Table 2. Movement Prep Exercise Description
Exercise
Starting Position
Procedure
Coaching Key
Where felt
Mini Band Forward /
Backward
Athletic base with feet
shoulder-width apart with
hips down and back
Take small steps keeping
athletic base
Flat back, knees over toes,
and tension on mini band
Working your gluteals
Mini Band IR / ER
Athletic base with feet
shoulder-width apart with
hips down and back
Keeping one leg stationary,
move other leg in and out
against band
Feet flat on ground, pelvis
stable, keep big toe and
little toe down on ground
throughout.
Working your gluteals
Mini Band Lateral
Walk
Athletic base with feet
shoulder-width apart with
hips down and back
Take small steps to left or
right pushing from trail leg
Flat back, knees over toes,
tension on miniband, and
push from trail leg
Working your gluteals
Forward Lunge to
Instep
Stand tall with arms at side
Step forward into lunge, with
flat back, back leg straight,
and opposite hand on ground
Flat back, back gluteal
contracted, back leg straight
Stretch in groin, back leg hip
flexor, and front leg gluteal
and hamstring
1/2 Kneeling Quad/
Hip Flexor
In 1/2 kneeling position and
slight forward lean
Keep core engaged and back
flat, shift upper body forward
Flat back, forward lean, don’t
extend lower back
Stretch in hip flexor and
quadricep
Start tall and take a step back
Sit through hips and drop
back knee towards ground
maintaining slight forward
lean
Load the hips, keeping shin
and torso angle the same
Stretch in hip flexor
Heel to Butt
Stand tall with arms at side
From a quarter squat position,
grasp ankle. Push to standing
postion and bring other foot
to gluteal
Flat back, keep knees
together
Stretch in your quadricep
Knee Hug
Stand tall with arms at side
Lift knee to chest grabbing
below knee and extend to
standing position
Chest up, gluteal contracted
and back flat
Gluteal and hamstring of up
leg and hip flexor of down leg
Stand tall with arms at side
Lift opposite arm and leg,
drive foot down into ground
as you lift opposite leg and
arm. Repeat.
Toes up, extend hip, drive foot
through ground
Everywhere
Push Up position
Walk feet towards hands
while mainting a flat back.
Walk hands back out to
starting position
Legs straight, back flat
Stretch in hamstrings,
gluteals, and calves
Backward lunge
Linear March / Skip
Handwalks
Table 2 continued on page 17
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
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Soccer
Exercise
Procedure
Coaching Key
Stand tall on one leg
Straight line from ear to ankle,
bend at the hips to elevate
one leg behind you.
Slight bend on down leg, flat
back, hips parallel to ground
and maintain straight line
Stretch in your hamstring
Straight Leg March
/ Skip
Stand tall with arms at side
Lift opposite arm and straight
leg, drive foot down under
your body as you lift other leg
and arm
Flat back, drive and claw leg
into ground
Stretch in your hamstring
Lateral Squat
Stand tall with arms at side
Wide base, squat through one
hip keeping other leg straight
Flat back, don’t let knee slide
over toe, weight on the heel
Working your gluteals and
stretches your groin
Lateral March/Skip
Stand tall with arms at side
Lift opposite arm and leg,
drive foot down to ground as
you lift opposite leg and arm.
Repeat.
Toes up, extend hip, drive
foot through ground of the
leg that is opposite of the
direction you want to move.
Whole body
Drop Lunge
Stand tall with arms at chest
height
Reach one foot behind the
other, keep hips square, and
squat down
Chest up, don’t let knee slide
over toe
Stretch outside of both hips
Leg Cradle
Stand tall with arms at side
Lift knee to chest grabbing
below knee and ankle and
extend tall
Chest up, gluteal of the down
leg contracted with a flat back
Gluteal and hamstring of up
leg and hip flexor of down leg
Rotational Coil
Stand with feet shoulderwidth apart
Sit through your hips and
reach out to the side as you
squat down
Flat back, weight on balls of
feet
Stretch in obliques and
gluteals
2 ft in place rapid
response
Athletic base with feet
shoulder-width apart with
hips down and back
Maintain base and move feet
up and down 2 inches off the
ground as quickly as possible
Controlled arms, flat back,
contact ball of foot
Whole body
Inverted Hamstring
Starting Position
Where Felt
Table 3. Exercise Categories and Selection Options
Activation
Dynamic Stretches
Movement Integration
Neural Activation
Mini band IR/ER
Elbow to instep
Linear march
2-inch runs
Mini band forward walk
Back lunge
Linear skip
Base pogos
Mini band backward walk
Forward lunge
Power skip
Base rotations
Mini band lateral walk
Knee hug
Pop and float
Base shifts
Speed ladder
Mini band straight leg forward
Leg cradle
Lateral march
Mini band straight leg backward
Heel to butt
Lateral skip
Mini band straight leg lateral
Inverted hamstring
Straight-leg march
Mini band staggered forward
Hand walks
Straight-leg skip
Mini band staggered backward
Sumo squats
Cross-over march
Mini band staggered lateral
Lateral squats
Cross-over skip
Mini band diagonal
Drop lunges
Backward march
Kneeling quad/hip flexor
Backward skip
Rotational coil
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
16
training
table
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Katie Andrews
about the
AUTHOR
Should Coconut Oil Replace Olive
Debra Wein, MS, RD,
LDN, CSSD, NSCACPT is a recognized
Oil in an Athlete’s Diet?
expert on health
Coconut Oil as an
Ergogenic Aid
and wellness and
Recent news surrounding coconut oil has caught the at-
has designed award
tention of many sedentary and active health conscious
winning programs
readers alike. A recent New York Times article reported
for both individuals
that coconut oil has become the “darling of the natural-
Outside of its use as a supplement in weight loss, coco-
and corporations
foods world,” (3). Coconut oil contains medium-chain
nut oil is most recognized as a supposed ergogenic aid
around the US. She
triacylglycerols (MCTs), which athletes claim are easier for
for athletes (4). Due to the oil’s high concentration of
is president and
digestion and possibly aid in performance, but consumers
easily absorbed MCTs, researchers have hypothesized
founder of Wellness
aren’t encouraged to trade in the extra virgin olive oil for
that consumption of coconut oil could lead to enhanced
coconut oil quite yet.
performance (4). A 2008 double-blinded cross-over study
What are the Benefits of
Coconut Oil?
compared the 2-week ingestion of food supplemented
addition, Debra is the
The supposed benefits of coconut oil are derived from the
and high-intensity exercise. Although the study did find
president and founder
MCTs, namely lauric acid, found in the oil (1). MCTs are 6 –
that subjects who consumed the MCT diet experienced
of partner company,
12 carbon fatty acid chains that hydrolyze in the liver more
a longer exercise time to exhaustion, the findings were
Sensible Nutrition, Inc.
easily than the long-chain triacylglycerols (LCTs) that are
preliminary and limited to only eight participants (5). The
(www.sensiblenutrition.
incorporated into chylomicrons and stored as fat (5). Co-
study found no significant differences between fat and
carbohydrate oxidation rates in the two groups.
Workdays, Inc., (www.
wellnessworkdays.
com) a leading
provider of worksite
wellness programs. In
with MCTs (in the form of coconut oil) versus LCTs and the
effect on energy metabolism during moderate-intensity
com), a consulting firm
conut oil has historically been used in obesity treatment
of RD’s and personal
as researchers observed African and South Pacific popula-
trainers that provides
tions consuming high amounts of coconut oil, (up to 80%
Researchers at San Diego State University also report-
nutrition and wellness
of daily fat intake) without experiencing the side effects
ed controversial findings while studying the effects of
of obesity and/or elevated blood lipid levels (1). A 2009
supplementing with MCTs versus LCTs in male endur-
double-blinded clinical trial compared the supplemen-
ance runners. In this randomized cross-over study, sub-
tation of soy bean oil versus coconut oil in women with
jects consumed a low-fat diet supplemented with either
central adiposity (waist circumference greater than 88cm).
MCTs (30g, twice a day) or LCTs (28g, twice a day) over the
graduate student at
Although the researchers did not find a significant differ-
course of two weeks. The study focused on the effect of
the Tufts Friedman
ence in weight loss (measured by change in BMI) between
the MCTs on the blood lipid response of the runners and
School for Nutrition
the two groups, the group that consumed coconut oil ex-
found that levels of total cholesterol, LDL cholesterol and
Science and Policy.
perienced an increase in HDL cholesterol as well as a re-
triacylglycerols were higher after the MCT supplementa-
Additionally, she is
duction in waist circumference. Conversely, the soy bean
tion trial versus the LCT supplementation trial (4). The re-
pursuing her Didactic
oil group experienced an increase in total cholesterol,
searchers concluded that although the subject warranted
Program in Dietetics
LDL cholesterol and a decline in HDL cholesterol after the
further investigation, the negative blood lipid profile as-
and plans to complete
one-week period (1). Although these findings support the
sociated with the MCT supplementation outweighed any
her Dietetic Internship
theory that consumption of coconut oil may reduce adi-
supposed ergogenic capability of the oil (4).
services to individuals.
Katie Andrews is a
first year nutrition
communications
in 2012. She hopes to
use her dual MS/RD
degrees to translate
posity, no further research has been conducted to evaluate these effects over a longer time frame.
the latest in scientific
nutrition research to
consumers with the
goal of increasing
nutrition knowledge
and creating a healthier
food environment.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
17
training table
Should Coconut Oil Replace Olive Oil in an Athlete’s Diet?
All in all, still a saturated fat
References
Coconut oil is composed of 92% saturated fat, the type of fat health ex-
1. Assunção, M, Ferreira, H, dos Santos, A, Cabral, C, Florêncio, T. Effects
perts recommend limiting to 10% of our daily calories (2,6). Coconut oil
of dietary coconut oil on the biochemical and anthropometric profiles of
supporters claim that it was the trans fats that won the oil its original bad
women presenting abdominal obesity. Lipids, 44: 593 – 601, 2009.
reputation, however, the American Heart Association lists high consumption of saturated fat as a greater health concern than consumption of trans
2. American Heart Association. Fats 101: Tropical Oils. Retrieved April 21,
fats (Americans generally eat 4 – 5 times more saturated fat than trans fat)
2011, from http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOi-
(2).
ls/Fats101/Tropical-Oils_UCM_306031_Article.jsp
Research is ongoing into the possibility of using MCTs, specifically co-
3. Clark, M. (2011, March 1). Once a Villian, Coconut Oil Charms the Health
conut oil, as an ergogenic aid, but the findings remain controversial. No
Food World. The New York Times, p. D1.
human studies have correlated the consumption of coconut oil with enhanced performance or increased exercise duration at this time. Athletes
4. Kern, M, Lagomarcino, N, Misell, L, Schuster, V. The effect of medium-
are recommended to avoid supplementing with coconut oil until further
chain triacylglycerols on the blood lipid profile of male endurance runners.
research is conducted and to choose more unsaturated sources of fat for
Journal of Nutritional Biochemistry, 11: 288 – 292, 2008.
health such as those found in olive and canola oils, nuts, seeds and fish.
5. Nosaka, N, Suzuki, Y, Nagatoishi, A, Kasai, M, Wu, J, Taguchi, M. Effect of
ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes. Journal of Nutritional Science and Vitaminology 55: 120 – 125, 2008.
6. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans. (7th ed) Washington, DC:
U.S. Government Printing Office, December 2010.
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
18
ounce of
prevention
about the
AUTHOR
Jason Brumitt is an
assistant professor
of physical therapy
Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D
Tips to Reduce Risk of Iliotibial
Band Syndrome
at Pacific University
(Oregon). He is
Iliotibial Band Syndrome (ITBS) is an overuse injury expe-
after 300 to 500 miles of use. With a wide array of shoes
currently a doctoral
rienced primarily by distance runners but may be experi-
on the market it is helpful to seek recommendations from
candidate with Rocky
enced by a wide variety of individuals and other athletes
a podiatrist, sports medicine professional, or from a spe-
Mountain University
(e.g., cyclists, hikers). The primary symptom associated
cialty shoe store.
of Health Professions.
with ITBS is lateral knee pain. Initial symptoms may be
He can be reached via
minor, with one experiencing pain at some point dur-
email at brum4084@
Exercise
ing their physical activity. As the condition worsens, pain
Simple exercises requiring minimal equipment may help
pacificu.edu.
may prevent the individual from training and may even
improve strength about the hips and reduce the risk of
be present when at rest. Assessing one’s risk factors may
developing ITBS. The hip abductors (especially gluteus
help reduce their risk of experiencing this type of injury.
medius) have often been identified as dysfunctional in
What is ITBS
individuals diagnosed with ITBS (3). The gluteus medius
muscle helps to maintain stability of the pelvis when run-
The iliotibial band (ITB) is a tendon-like structure (a thick-
ning. Weakness in the hip abductors will allow increased
ening of fascia) that extends from the thigh’s tensor fascia
hip adduction and knee internal rotation, factors that may
latae muscle and extends distally to attach to the lateral
contribute to the onset of ITBS (5). The side lying straight-
(outside) portions of the knee and tibia.
leg raise exercise will effectively train the gluteus medius
muscle. To perform this exercise one will lie on their side
Recent studies suggest that nerve innervated soft tissue
and raise the top leg in a controlled movement, focusing
is compressed between the ITB and the lateral (outside)
on keeping the leg straight.
portion of the femur (2). Instead of an anterior-posterior
slide creating friction leading to ITBS (also called Iliotibial
When performing the exercise, make sure that one feels
Band Friction Syndrome based on this assumption), recent
muscular activation in the posterior-lateral hip versus the
studies propose that pain is due to the compression of the
front of the hip. If performed incorrectly, one will often
fat and soft tissue between the ITB and the femur (2).
feel muscle activation of the anteriorly positioned tensor
What Can Be Done to Reduce
Injury Risk
fascia latae or hip flexor muscles. In addition, when per-
ITBS may be caused by extrinsic and/or intrinsic risk fac-
this exercise two to three days a week to improve strength
tors. Extrinsic factors that may contribute to the onset of
of the gluteus medius.
formed incorrectly, the leg will deviate anteriorly during
the lifting motion. Perform two sets of 15 repetitions of
ITBS include poor or worn-out footwear, increasing training distances too quickly, running too many miles in gen-
In addition in the side lying straight-leg raise exercise, one
eral, and downhill running (1,3,4). Intrinsic risk factors for
may benefit from performing an ITB stretch. In a stand-
ITBS include poor mechanics when running, weakness in
ing position, cross one leg behind the other extending the
the hip abductors, muscular imbalance around the hips,
arms overhead with the fingers interlocked. To perform
and muscular tightness in the legs (3,5,6).
the stretch, lean to the side opposite of the rear leg (i.e.,
if the right leg is crossed behind the left, the upper ex-
Distance runners may benefit from a having a coach or
tremities should lean toward the left) (3). Perform two to
sports medicine professional perform a running evalu-
three repetitions of this stretch (holding each stretch for
ation. Video analysis of one’s running technique may
30 seconds). This stretch can be performed before or after
highlight faulty mechanics. In addition, distance runners
physical activity.
should purchase new running shoes frequently, generally
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5
19
ounce of prevention
Tips to Reduce Risk of Iliotibial Band Syndrome
By utilizing both the side lying straight-leg raise exercise and the ITB
5. Noehren, B, Davis, I, and Hamill, J. Prospective study of the biomechani-
stretch, one can help prevent the occurrence of ITBS and reduce the risk of
cal factors associated with iliotibial band syndrome. Clin Biomech 22: 951
potential injuries.
– 956, 2007.
References
6. Strakowski, JA, and Jamil, T. Management of common running injuries.
1. Beals, RK. The iliotibial tract: A review. Curr Orthop Pract 20(1): 87 – 91,
Phys Med Rehabil Clin N Am 17: 537 – 552, 2006.
2009.
2. Fairclough, J, Hayashi, K, Toumi, H, Lyons, K, Bydder, G, Phillips, N, Best,
TM, and Benjamin, M. The functional anatomy of the iliotibial band during
flexion and extension of the knee: Implications for understanding iliotibial
band syndrome. J Anat. 208: 309 – 316, 2006.
3. Fredericson, M, and Wolf, C. Iliotibial band syndrome in runners: Innovations in treatment. Sports Med 35(5): 451 – 459, 2005.
4. Messier, SP, Legault, C, Schoenlank, CR, Newman, JJ, Martin, DF, and
Devita, P. Risk factors and mechanisms of knee injury in runners. Med Sci
Sports Exerc 40(11): 1873 – 1879, 2008.
800-815-6826 | www.nsca-lift.org/NatCon2011
nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 3
20
Training For Power Symposium
July 29 – 30, 2011 / Colorado Springs, CO
CEUs
NSCA
1.6
BOC 1
6
information / registration • 800-815-6826
www.nsca-lift.org/TPS2011
Sports Nutrition Symposium
August 12 – 13, 2011 / EAS/Abbott Labs, Columbus, OH
CEUs
NSCA
1.6
BOC 1
6
sponsored by
information / registration • 800-815-6826
www.nsca-lift.org/SNS2011
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