Paschendale FC
Victoria Aut Mors
Strengthening the Lower Back
The lower back is an area that's often ignored but frequently causes problems, especially as the years go by. Strengthening exercises, as well as stretching, help prevent injury and pain. It's important to focus on the lower back muscles as well as those in areas that support the lower back. These include the stomach, hip flexors, and hamstrings (back of the thigh).
Let's first concentrate on your lower back muscles. Begin by performing a front lying chest lift, a body weight exercise that involves no equipment
- Lying face down, place your hands (palms down on the floor) next to and even with your chest.
- Keeping your hips and thighs on the floor, lift your chest off the floor. Assisted slightly by your arms as you lift, your lower back muscles should be contracting.
- Make sure the back of your head is in an even line with your spine — don't tilt your head up or down.
- Pause briefly when your arms are straight and then return to starting position.
- Build up to three sets of eight to twelve repetitions, taking short breaks between each set.
If you have access to a gym, the low back machine allows you to increase resistance as you become stronger. Try resistance exercises two or three times per week on non-consecutive days:
- Sit on the seat with your legs secured and upper back in contact with the roller pad.
- Push the roller pad down towards the floor, contracting your lower back muscles. Your range of motion should be comfortable.
- Pause briefly and return to starting position slowly. Keep your arms relaxed and your head in a neutral position.
- Use a weight that allows you to complete two or three sets of eight to twelve repetitions.
You may stretch every day once you've warmed up your muscles. Stretch smoothly, as opposed to bouncing, which can cause injury. For maximum effectiveness, each stretch needs to be held for at least fifteen to thirty seconds. Excellent lower back stretching exercises include:
Double knee to chest stretch
- Lying on your back with knees bent, pull both knees off the floor toward your chest, holding legs behind the knees on the bottom part of your hamstrings. This stretch can be done with both legs together or one at a time.
Figure-4 stretch
- Lying on your back, with your head on the floor or mat and right knee bent, pull your right knee towards your chest.
- Then draw your knee across your body towards your left shoulder. Try to keep both shoulders on the floor or mat.
- Repeat with your left leg.
Cat/Cow stretch
- On your hands and knees, sag your back while lifting up your head.
- Alternate with arching your back and keeping your head down.
- Lean back onto your heels and hold, keeping your head down and arms extended.
Abdominal muscle-strengthening stretch
Correct form is the most important aspect of this exercise, which will support your lower back:
- Lie face up with your knees bent and your hands placed loosely behind your head.
- Slowly curl your upper back off the floor while pressing your lower back against the floor. You should feel your abdominal muscles contracting.
- Pause briefly before returning to starting position. Try your best not to put pressure on, or pull, your head with your hands.
- Keep your breathing coordinated: exhale on the way up, inhale on the way down.
- Don't rush — do this exercise slowly.
Hip flexor stretch (a.k.a. Runner's stretch)
Stretching your hip flexors can help alleviate stress to the lower spine:
- Assume a lunge position, making sure your front knee is directly over your foot and ankle (your knee will be in the form of a right angle).
- With your weight supported by both hands touching the floor, press your hips towards the floor.
- Repeat on both legs.
Hamstring stretch (Straight leg raise)
This exercise will also help reduce stress to the lower spine:
- Lying on your back, bend your knees and keep both feet flat on the floor.
- Raise and straighten your right leg without lifting your hips from the floor.
- Support your leg and increase your range of motion by placing your hands below your knee, around the back of your leg, and gently drawing your leg towards your chest while keeping it straight.
- Repeat with your left leg.
Hope these exercises and stretches keep you in tip-top shape and pain-free.
You can also choose structured exercises for strengthening your back. Yoga, for instance, is an excellent form of back strengthening physical activity. Many of the suggested stretches listed above are a part of poses and movements performed during a yoga session. Swimming is another excellent exercise for your back because the buoyancy of the water offers some support.
Also, notice your posture. What position do you spend most of your time in when you are sitting, standing, and walking? For example, does your job require you to sit at a desk throughout the day? If so, be aware of your posture. Make sure the ergonomics of your work set up are optimal for your body. If you have freedom to play with your workspace, consider using a balance ball as a desk chair even for part of the day. Sitting on a ball demands your posture to be proper and many of your torso muscles to stay active.
Point: you have many opportunities during the day to tend to your back. Tend well.
What is speed, and why is it so important? Why does every coach, want their players to be faster?
Speed of movement pure or limb speed.
It is the maximum capacity of an individual to move from one point to another. This type of speed is primarily genetic, and there is an old saying that "the only way to be fast is to choose your parents". Of course this is an exaggeration but unfortunately to a point is true. Every player can improve in relative degrees their pure speed, but in reality a slow player is never going to be "lightning fast."
There are many components involved in improving a player's pure speed.
Stride length.
Stride frequency, or cadence.
Plantar flexion and dorsi-flexion.
Arm pump action.
Working on improving all of the elements, and strengthening of the
relevant muscle groups (quads, hamstrings, calf, deltoids, abdominals,
lower back pectorals, etc.
Plyometrics, jumping and bounding.
High knee lift action, with a quick recovery between phases.
Dynamic flexibility.
The ability to relax (to achieve maximum explosion, a player must be
able to 'maximally relax'.
Mental focus.
The balance between acceleration and deceleration.
Core stability.
Posture.
To develop maximum speed, short distances should be used.
Weight control. If the athlete has excess weight losing it will speed
them up. Lean body weight should be at least maintained.
Downhill training (over speed work).
Every athletic event by its very definition is, and has to be linear, and measurable, and has a start and a finish. In a race every participant has the same starting position, in soccer, a player has to overcome a myriad of possible starting positions.
Jogging forwards, with a possible massive acceleration backwards.
Sliding sideways, a maximum explosion forwards, followed by a maximum
explosion backwards again.
A maximal jump (to head the ball) followed by a maximal forward sprint.
From a prone position (being on the floor after a tackle) followed by maximal
sprint forwards.
Hurdling over an opponent, followed by a maximal sprint.
All of these examples have another variable to understand, the aggression of an opponent at the starting position trying to stop you.
These are a few examples of the random starting positions required in soccer, none of them linear, repetitive, or predictable.
So whenever pure speed training is undertaken, as many variables in the starting position are absolutely vital. As can be seen from the examples, the majority of the starting positions, are very unbalanced and non linear. Also the distances sprinted are random and variable.
The average sprint in modern soccer is 13/15 metres. No athletic event has to run forwards at maximum speed, stop dead, sprint backwards, fall over, jump, walk, jog, have an 'aggressor' hitting you at any angle, sometimes with a ball, etc. All of training has to be totally specific to the needs of the game, and reflect wherever possible, as many of the myriad possibilities, within it. Not to do so, is at best counter-productive, and at worst very dangerous as to put the players in injurious situations. The whole team plays at variable speeds, tempos, and rhythms. Modern soccer is faster than ever before, and is a series of random intervals, non-linear movements, with totally random rest periods. Your training and preparation must reflect this totally. Modern soccer is not played in straight lines at maximum speed, it is a game of multitempos and rhythms, and all great players and teams have the ability to change these tempos and rhythms, individually and collectively. The whole team plays at variable speeds, tempos, and rhythms. By imposing your tempo, and rhythm on the opposition and make them play at that tempo, has a number of possibilities. Making them play at a tempo (fast or slow) that they are not comfortable with. Making them play at a very relaxed tempo that they become almost 'hypnotized' with. Breaking the above state, rapidly with a minimum of warning and a maximum explosion, to a fantastic effect. This concept is known as 'BROKEN RHYTHM' training. The great players all have this ability, they dictate and impose their rhythmic moves and changes on the opposition in every training session or competitive game. To play at one tempo (fast or slow) is very predictable, and is much easier to attack/defend against. This ability to change pace is of the utmost importance, much more so than 'pure speed'. The player who can change pace (acceleration or deceleration), tempo, rhythm, direction, the dynamic, has a distinct advantage. In fact, the greatest soccer nation on the planet, site that the ability to 'Change the pace of the Game' is the defining characteristic of Brazilian Football. There a numerous ways of working on 'soccer speed' that involve all of the above elements. Speed training must also have a 'target', To get away from an opponent. To close an opponent down. To win the ball. To stop the ball going into the goal, out of play. Soccer in its simplistic form only has 3 major elements. When you have possession: When you have possession of the ball, to get away from an opponent, either by 'pure speed', 'reactive speed' or simply by passing the ball to eliminate him is the prime objective. When your opponent has possession: When your opponent has the ball, to close them down, and reduce their space and therefore time on the ball, as fast as possible, and then win the ball off them. Transition, when no one has possession: When neither team has possession, to win the ball and regain possession as quickly as possible, by individual and collective means.
The Importance of Warming Up and Down
Why Warm up?
Warming up as the term implies, does mean, warming the body in preparation for physical activity. Muscles and joints will perform better when warm and you will be less susceptible to injury.
Warming up doesn't just mean stretching. Stretching should be part of the warm up and something that follows a gentle activity that actually warms the body up. There have been various studies and research on the benefits of stretching and whether or not it has any benefit in helping to reduce injuries. The general consensus however, is that it has some benefit and I believe that the whole process of warming the body up and stretching does not only have physical benefits but it also has some mental benefits in helping the individual prepare mentally for the game or activity ahead.
How to Warm up?
For football training and matches, I like to get my players to do some gentle jogging and running with various drills that help get muscles and body warm. This part of the warm up can last from 4 minutes to 10 minutes, depending upon the time we have, the activity that will follow and the temperature. Here is an example of this part of the warm up.
Once the running section of the warm up is completed, we start some gentle stretching. There are three main types of stretching:
Static stretching is what we should use to start with. This means holding a stretch for around 15-20 seconds, while holding the stretch, don't bounce and don't force the stretch. I suggest, starting at the bottom of your legs and then move up:
We then move onto some dynamic stretches, which take the body through the types of movement that it would do during the activity. For football this means, leg swings, front and back, as well as across the body. These can be done standing up, using a partner to lean on, or as part of some running drills.
PNF stretches, tend to be used more to get extra flexibility and is common with gymnasts and martial artists who need exceptional flexibility. I don't like to use these stretches too often as they require a lot of supervision and there is the risk of over stretching and possible injury.
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. This type of stretching is done with partners. Where the partner assists the person who is stretching by holding and then pushing a bit to get more of a stretch.
If playing a match then some short sprints and /or cone work should be done to get the body and mind working sharper, followed by ball work.
Why Cool Down?
After you've reached and maintained your training heart rate level through any aerobic exercise, it is important to recover gently. The cool down serves two purposes:
- it reduces your pulse
- it returns the blood to your heart in sufficient quantities to rid the muscles of lactic acid (a chemical result of muscular fatigue)
If you stop suddenly, the blood will pool in your legs instead of returning to your heart. Dizziness, nausea and a "worn out" feeling are common symptoms of an improper cool down.
Duration of Cool Downs
It takes your body approximately 3 minutes to realize it does not need to pump all the additional blood to your muscles. A safe cool down period is at least 3 minutes, preferably 4-5 minutes. All cool downs should be followed by stretching of the muscles to avoid soreness and tightness.
Core Strength Training For Athletic Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation. The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement.
Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.
What are the benefits of core strength training to the athlete?
Greater efficiency of movement
Improved body control and balance
Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs
Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.)
Improved balance and stability
Improved athletic performance!
Core Strength Training for Reducing Back Problems
Weak or poorly controlled core muscles have been associated with low back pain. The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk.
Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically stabilizing the body.
The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.
Equipment Used For Core Strength Training
While there are no doubt countless gimmicks on the market purporting to strengthen the core region most are useless to the athlete.
There are however, several pieces of exercise equipment that are genuinely useful for strengthening the core region. They include...
Medicine Balls
Stability Balls
Balance Boards
These simple pieces of equipment allow the coach or athlete to devise resisted sport-specific movements. Medicine balls are particular helpful for mimicking rotation movements for example that would be unpractical with free weights.
Of course even these pieces of equipment are not essential. There are many exercises that use bodyweight or partner resistance that strengthen the core effectively. The use of free weights can adapted to cater for the majority of athletic movements.
Popular Core Strength Training Exercises
Prone Bridge
In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.
Lateral Bridge
Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus
Supine Bridge
Lying on your back, raise your hips so that only your head, shoulders, and feet are touching the floor. The supine bridge focuses on the gluteal muscles. Stronger gluteals help maintain pelvic control
Pelvic Thrusts
Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.
Russian Twists
1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders. 3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.
Good Mornings Dumbell Lunges with Crossover Other excellent core stability exercises include: Lat Pull Downs Leg Presses/Squats Crunches and crunch variations Regular lunges Back extensions Deadlifts Chin-ups
1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart. 
Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.
1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body.
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you 
are lunging swing dumbbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbbells.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
Six Tips For Preventing Pulled Hamstrings
1. Get a regular sports massage
Regular massage has many benefits, helping to prevent injury and maintain muscles in good condition. In particular for preventing hamstring injury a good massage therapist can identify and loosen tight knots, lumps and bumps in the muscle which if left may lead to injury.
2. Lower back condition
Problems in the lower back can cause structural imbalance and / or pressure on the sciatic nerve causing pain or tightening of the muscles in the hip, thigh and lower leg. Pressure on the S1-L5 vertibrae may cause pain and tension in the hamstring muscles which may cause a weak point and a muscle strain waiting to happen.
3. Dynamic stretching
Dynamic stretcing involves gentle swings of the leg forwards and backwards gradually getting higher and higher each time. Static stretching alone may get the muscles flexible enough but they are still at risk of injury when they are forced to move into a stretched condition at speed.
4. Strengthening
Weak muscles that are not strong enough to cope with the demands placed on them may tear! Simple weight training exercises are OK but sports specific strength drills are an excellent way of strengthening hamstring muscles for the specific demands of the sport placed on them.
5. Warming up
Yes, we have all heard it time and time again and even though some would claim their is little evidence to suggest warming up reduces the risk of injury a little common sense would tell us that it might help to gradually acclimitise your body to the stresses it is going to be put through. Muscles also work better at a slightly higher temparature than normal.
6. Compression shorts
Compresson shorts can help support and protect hamstring muscles and may reduce the risk of injury. Neoprene shorts also retain heat to the muscles. No support should be used to hide or mask an injury but they can be useful to help prevent injury in certain circumstances or for protection when returning to training following injury.
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