Download Training loads503 Kb - Sutherland Sharks FC

TRAINING LOADS AND INJURIES IN
THE YOUNG FOOTBALLER
Wednesday 18th February
How much training is too much?
With Football alone children can be training up to 6-7 times
a week
Club Football – 2-3 sessions + 1x game
School Football – 1 session + 1x game
Private coaching – 1-2 sessions
With other sports this number can grow further
„ Sharks
vs School vs Private Coaching
•  Each coach has their own ideas/ drills
•  Each coach thinks their session is most important
•  Can end up doing multiple pre-season sessions in one
day
•  Body can quickly fatigue/ overload
Ø Sharks
vs School vs Private Coaching
Which is most important?
•  Sharks obviously….
•  Important for players and parents to discuss with all
coaches their current programs
•  Open and honest relationship
•  Try to achieve a balance
•  Private coaches usually more flexible
•  Try to reduce intense training and focus more on
skills/ technique
Ø Age
Differences
•  Children/ Adolescents can be growing 2cm per month
•  Different injuries and loads required according to this
•  Coaches need to adjust training loads according to
biological age, both in personal and team programs
Ø General
Guidelines
No real guidelines on ‘Football Specific’ training loads
Long Distance Running Training Distances
•  Should not exceed 2x competition distance in one week
ie 14 years olds = 20km
15+ year olds = 40km
<14 should not train at long distances more than 3x per week
•  >14 can train up to 5x per week
Ø General
Guidelines
Sprint style training
•  <14 years of age – 3x per week
•  >14 years of age – 5x per week
•  Session duration should not exceed 1.5 hours including a
warm-up and stretching component
Ø General
Guidelines
Resistance Training
•  >12 years of age 3x sessions per week no longer than 90
mins
•  No load (resistance) initially
•  Correct technique à Add load
•  Max intensities should not be achieved till child is >16
years of age
•  Max intensities based on 10 RM rather than 1RM
Ø General
Guidelines
Resistance Training Guidelines
•  Needs to be very closely structured and monitored
•  Supplement rather replace other forms of physical activity
•  Controlled and through full range of motion
•  Fast, sudden, ballistic movement should be avoided – ie no
plyometrics
Ø General
Guidelines
Take Home Messages
•  Football is a combination of endurance and sprint work
and strength
•  Taking from above guidelines
•  < 14 years of age 3 x intense sessions per week (including
game)
•  > 14 up to 5x sessions per week (including game)
•  Resistance training not suggested for 12 years and below
•  Can be incorporated after 12 years of age but technique
is KEY!!
Ø Overtraining
Process of excessive training in high performance athletes
Signs include:
•  Persistent fatigue/muscle soreness
•  Poor performance
•  Changes in mood – irritability, depression etc
•  Loss of motivation
•  Frequent illness
•  Loss of weight
•  Decreased appetite
•  Sleep disturbances
Ø Overtraining
Athletes susceptible to overtraining
•  Athlete new to a particular sport/team
•  Athletes trying to compete with better athletes
•  Athletes trying to compete with bigger/ more mature
athletes
Ø Overtraining
How to monitor
•  No single test to best monitor
•  Easiest method is player self analysis
•  Parents and coaches can both keep a guide of this.
•  Rate of Perceived Exertion (RPE)
•  Post training/game ratings on
•  Muscle Soreness
•  Fatigue
•  Exertion
•  Quality of sleep
Ø Overtraining
•  RPE can be measure on a scale of 0-10
•  0 being no effort/fatigue
•  10 being maximal effort/ fatigue
•  Also can be done on a 10cm line and marked (as below)
Ø Overtraining
How to prevent overtraining
•  Most important component of prevention is awareness of
coach and parent
•  Periodisation of training
•  Cross training
Ø Principles
of Training
Periodisation
•  Conditioning (preparation)
•  Emphasises developing aerobic and anaerobic fitness, strength and
power
•  Pre-competition (transitional)
•  Emphasis switches to technique work
•  Competition
•  Emphasis is on competitive performance whilst maintaining basic
conditioning
•  Rest – Off season
Oct
Nov
Dec
Jan
Feb
Mar
Apr
May
June
July
Aug
Sept
Oct
Rest
Rest
Cond
Cond
Cond/
Trans
Trans
Comp
Comp
Comp
Comp
Comp
Comp
Rest
Ø Principles
of Training
Individuality
Individual differences between athletes are great so training needs
to be tailored to this.
•  Individual responses to training depend on:
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Previous training history
Age
Current state of fitness
Genetic make-Up
Psychological make-up
Nutritional intake
Ø Principles
of Training
Individuality
•  Two 13 year old boys can be very different
•  Taller, more solid built 13 year old more likely to be able to
train at higher intensity within a team
•  Individualised to person and playing position
„ Male
vs Female
•  FIFA reports 10% of footballing population is female ~ 29 million
players
•  Females tend to reach puberty (9-13 years) before males (10-14
years)
•  Females 4x more likely to injure their knee (mainly ACL) than male
•  Many factors that predispose them to this but no definitive cause
•  Factors include:
•  Joint laxity
•  Hormones
•  Limb alignment (valgus)
•  Ligament size (ACL thickness)
•  Muscle activation and control
„ Male
vs Female
„ How
can we minimise the risk?
•  Analyse biomechanics
•  Simple video analysis
•  Exercises to improve control and muscle activation
•  PEP Protocol – Holly Silvers
•  Prevent Injury and Enhance Performance
„ Osgood
Schlatter Disease
•  Very common cause of knee pain in children aged 11-14
Occurs due to a period of rapid growth + high level of
sporting activity.
These changes result in a pulling force from the patella
(knee cap) tendon, on to the tibial tuberosity (bony
protrusion at the top of the shin).
This area then becomes inflamed, painful and swollen.
Most common in sports that involve running, twisting and
jumping, such as basketball, football and gymnastics.
„ Osgood
Schlatter Disease
„ Osgood
Schlatter Disease
What are the symptoms?
• Pain at the tibial tuberosity
• Tibial tuberosity may become swollen or inflamed and may
even become more prominent than the other side
• Tenderness and pain is worse during and after exercise
• Pain when contracting the quadriceps against resistance
„ Osgood
Schlatter Disease
Treatment
•  Frequent use of icepacks to reduce the swelling
•  Sufficient rest to ease the symptoms. Relative rest is
essential
•  Stretching and strengthening exercises for the quadriceps,
hamstring and calf muscles under the supervision of your
physio
„ Sever’s
Disease
What is Sever’s Disease?
•  Occurs due to the mismatch in growth between the faster
growing bones and slower growing muscles.
•  Calf and its tendon (Achilles Tendon) become tight,
putting extra-stress on its attachment site on the heel bone
(Calcaneus), causing a traction injury.
•  Most common between the ages of 8-14 years of age
•  More likely in sports that involve running, twisting and
jumping, such as basketball, football and gymnastics.
„ Sever’s
Disease
„ Sever’s
Disease
Symptoms
•  Pain at the back or bottom of the heel
•  Limping
•  Walking on toes
•  Pain when contracting the calf against resistance
•  Pain when sides of the heels are squeezed together
•  Tenderness and pain becoming worse during and after
exercise
„ Sever’s
Disease
Treatment
•  Icing to reduce the swelling and pain
•  Sufficient rest to ease the symptoms
•  Stretching exercises for the calf muscles under the
supervision of your physio
•  Soft cushioning heel raises placed in the back of your shoes
•  Correction of any biomechanical issues
„ Other
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Common Injuries
Sinding-Larsen Lesion
Patellofemoral joint pain
Ankle Sprains
Contusion/ Corks
Fractures