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Content

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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Journal (ISSN: 2157-7358) is
a publication of the National
Strength and Conditioning
Association (NSCA). Articles
can be accessed online at
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Permission is granted for
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to www.nsca-lift.org/perform.”
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support and disseminate research–based knowledge and
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are those of the authors, and
do not necessarily reflect the
positions of the NSCA.

NSCA’s

P
J

erformance
ournal

T

raining

Editorial Office

Editorial Review Panel

1885 Bob Johnson Drive
Colorado Springs, Colorado 80906
Phone: +1 719-632-6722

Scott Cheatham, DPT, OCS, ATC,
CSCS, NSCA-CPT
Greg Frounfelter, DPT, ATC, CSCS

Editor
T. Jeff Chandler, EdD,
CSCS,*D, NSCA-CPT,*D, FNSCA
email: [email protected]

Paul Goodman, MS, CSCS

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
Keith Cinea, MA, CSCS,*D,
NSCA-CPT,*D
email: [email protected]

Matthew Rhea, PhD, CSCS

Copy Editor

Brian K. Schilling, PhD, CSCS

Matthew Sandstead
email: [email protected]

Mark Stephenson, ATC, CSCS,*D

Mike Rickett, MS, CSCS

David J Szymanski, PhD, CSCS
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

15

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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