| Football is a high speed game of violent collisions, and | | | | be worked using bands or dumbbells to perform |
| with split second changes of direction. As a result, | | | | rotational movements and diagonal patterns. Using light |
| injuries to muscles and joint structures frequently occur | | | | dumbbells (3-5 pounds) to perform T's, Y's, L's, and |
| due to the high demands placed upon them to | | | | W's are a great way to warm-up prior to lifting and will |
| produce, and absorb, force in an instant. Some injuries | | | | hit all the muscles of the shoulder girdle. |
| are unavoidable due to contact, but non-contact injuries | | | | Lumbar Spine: The lower back is another area that is |
| can be cut dramatically using smart strength training | | | | quite susceptible to injury, but can often be prevented |
| programs. | | | | with strengthening and attention to proper lifting |
| Muscle pulls are often the result of muscles nearby not | | | | technique. Keeping the low back flat during exercises |
| doing their job to assist or stabilize during movement. | | | | like squats, deadlifts, and cleans is essential to |
| Low back strains are often the result of weak | | | | preventing injury. Maintaining that posture against the |
| abdominals and glutes, whereas hamstring pulls are | | | | load being lifted is also a tremendous strengthening |
| often caused by poor hip extension specifically with | | | | exercise for the muscles of the entire back, even |
| weakness in the glutes again. | | | | though other muscle groups are being targeted (i.e. |
| Injuries to joint structures, such as shoulder tendinitis | | | | squats for legs). Exercises like back hyperextensions |
| and ACL tears in the knee, are often the result of | | | | and good mornings will target these muscles more |
| muscle imbalances front to back. Athletes that | | | | throughout a greater range of motion. |
| emphasize bench press, but ignore upper back | | | | Another key is abdominal strengthening to support the |
| strengthening will often experience an acute shoulder | | | | lumbar spine when it is under high stress. Strong |
| injury, or chronic pain with pressing movements in the | | | | abdominal muscles not only stabilize the spine, but also |
| weight room and on the field. Quadricep dominated | | | | facilitate the transfer of power between the lower and |
| training at the expense of the hamstrings can result in | | | | upper body making your athletes more punishing |
| knee joint instability with deceleration and cutting, thus | | | | blockers and tacklers. Explosive medicine ball throws |
| the common cause of many ACL and cartilage | | | | are an excellent way to train the core musculature to |
| injuries. | | | | stabilize the spine, and develop power at the same |
| A smart, balanced strength training program can go a | | | | time. |
| long way toward preventing injury on the football field. I | | | | Knees: As previously mentioned, non-contact knee |
| will give examples for some of the major joints and | | | | injuries are often the result of muscle imbalances, |
| muscles, but remember these key points. | | | | specifically strong quads and weak hamstrings. |
| | | | Performing squats to parallel, and giving equal time to |
| 1. Training volume for the back of the body should | | | | hamstring training will go a long way toward improving |
| match that of the front. | | | | knee stability. Hamstring curls, glute-ham raises, and |
| 2. Football doesn't just happen straight ahead. Training | | | | Romanian deadlifts should all be included at some point. |
| should include lateral and rotational movements as well. | | | | Unilateral exercises like lunges, single leg squats, and |
| Plyometric and agility drills should address this also. | | | | single leg deadlifts can also be used to guard against |
| 3. Don't forget to train the trunk. This is the weakest | | | | imbalances from side to side. Lateral and rotation |
| part of the body in most athletes, but perhaps the | | | | lunges can be used from time to time, along with |
| most crucial for success. | | | | agilities and plyos, to prep the knee joint structures for |
| Neck: First contact in football is often with the head | | | | cutting and changes of direction. |
| and shoulders, so a strong neck and upper traps are | | | | Ankles: Ankle injuries are very common in football, and |
| critical for preventing neck injuries and "stingers". Neck | | | | usually will occur with cutting or landing from a jump. |
| strengthening should be performed in all directions using | | | | Paying attention to strengthening the hips and trunk |
| a machine or resistance from a training partner. The | | | | musculature will actually decrease ankle injuries |
| athlete should remember to maintain good posture | | | | because of improved body control with deceleration |
| throughout, and not cheat with his body. The upper | | | | type movements. Another effective way to reduce |
| traps should be worked primarily with cleans, deadlifts, | | | | non-contact ankle injuries is through agility and |
| and the farmer's walk. Shrugs and upright rows are | | | | plyometric work. Stressing the muscles, tendons, and |
| traditional exercises that really just accentuate poor | | | | ligaments of the ankles using football specific |
| posture and can cause more neck and shoulder pain. | | | | movements will strengthen these structures, and |
| Shoulders: The shoulders have the greatest mobility of | | | | prepare them to handle the forces placed on them in |
| any joint, but also the least stability. The rotator cuff | | | | game situations. Start during the offseason and |
| and scapular muscles of the upper back are | | | | gradually build speed and increase difficulty of the drills. |
| responsible for joint stability especially during overhead | | | | As a physical therapist, the main causes of |
| or pressing activities. The scapular muscles are critical | | | | non-contact injuries I see are due to muscle |
| to maintain glenohumeral rhythm and joint space | | | | imbalances, front to back and from side to side, and a |
| preventing impingement. This then allows the rotator | | | | lack of preparation for game-like conditions. The rehab |
| cuff muscles to do their job and stabilize the shoulder | | | | process addresses these flaws by targeting the |
| joint. | | | | neglected supporting muscle groups, and stressing |
| The scapular musculature is recruited during pull-ups | | | | muscle and joint structures by incorporating sport |
| and chins, pull-downs, dumbbell or barbell rows, and | | | | specific movements. By applying these concepts to |
| deadlifts. Emphasize good posture throughout to | | | | your training programs, many of these injuries will be |
| effectively work the muscles, rather than throwing | | | | avoided. That could mean fewer games missed and |
| around too much weight. The rotator cuff muscles can | | | | more wins in the Fall. |