Important Notice :Solutions for Hamstring Injuries

ASPETAR HAMSTRING PROTOCOL

Seeing lately in many countries the muscular problems that exist especially in the hamstrings, I make a bracketing in the presentations with the high intensity interval training  and give you a very nice video from Aspetar to rehabilitate and prevent  muscle injuries in the Hamstrings. The video is in the right position of the site.

HIITraining in Soccer Sample (4) Potenza Aerobica (Metabolic Power Training)

Soccer Fitness :Dribbling - Aerobic High Intensity Training with  Ball

Week 3-4

Organisation

We make on Square 25x25m with 4 small goals

3m side on each corner ,between in the middle 

of the 2 sides we put 3 cones for dribbling .You can

watch the video to understand better the work.

Week :3-4 with 6 or 7 weeks Preparation Period

Duration:25''sec

Repetitions :6

Set:2  Rest Set :2'min 

Total Duration :15'min 

Soccer Conditioning Program :Speed Endurance Passing 

Week 5-6

Organisation

We built on square 20x20m with 4 small goals in 

the middle of the 2 sides we put 2 cones as you can

watch on the picture.Watch the video for understanding 

the process.

Week :5-6 of Preparation Period

Duration:25''sec

Repetitions :6

Set:2  Rest Set :4'min 

Total Duration :19'min 

Jens Bangsbo is a Danish published author on physiology and sport science.H e is also a former assistant 

coach to both Juventus FC and the Danish National Football Team.Jens has been at the forefront of research

into speed endurance training for the last 20 years.These drills you could use and was chosen beacause 

of its simplicity for a team or an individual player to perform.You can design any drill as long as it involves a maximum effort for the specified period.If it involves a ball and some changes of direction and accelerations and decelerations then so much better.

Bansbo had a squad of players perform speed endurance consisting of 6-8 receptions of maximal 20 sec work bouts.Group 1 then rested for 2 min while Group 2 rested for 40 sec.At the end of three weeks Group 1 had improved their Intermittent YoYo Yest level 2 scores by over 10% while Group 2 had improved by just under 4%.The reason for this probably lay in the quality of work the 2 Groups were able to perform.When the researchers looked at the distances covered in the latter repetitions they found tha Group 2 had accumulated significant fatigue and had experienced a far greater  distance covered than Group 1.Improving fitness is not just about accumulating lots of fatigue it is about the quality of work performed as well.So the general prescription from Bangsbo fot this type of work is :5-8 repetitions of 20sec.Start at 5 and build up to 8 over time2min rest between repetitions.

Opinion of the Author P.G :I place these 2 exercises -workouts because the current training design is based on GPS (replicate training ).The exercises suggested by the proffesor Jens Bangsbo besides the improvement of anaerobic lactic acid mechanism -VO2max (because as we have explained in the past exercises containing ball dribbling and active rest ,are much more pressing for the players but with greater results also have many features such as (Intensive Runs ,Acceleratios ,Decelerations ,Time in Red Zone etc as mentioned above ) very important results for the Fitness Coach .You can use this exercises for Squad Training in Preparation period or in Season ,Individual Training  and for the players that turn back brom an Injury )

Hamstring Injuries : Prevention - Rehabilitation Part 3

Shakhtar prevention hamstrings strengthening .
Medical Department of Fc Shakhtar Donetsk
Hamstrings Work
The chapters include this video is :
a.General Hamstring and Gluteus Exercises
b.Eccentric Work
c.Elastic Work
d.Hamstring with Swiss ball
e.Exercises on Plint
f.Flexion with control (Movement Preparation )
g.Dynamic Exercises

I post this video on the 3rd of this research for the prevention of muscle injuries to the hamstrings because I find a complete and comprehensive video that can help every football team Fitness Coach.
I want to say something to help all players and Conditioning Trainers in Soccer .Give  great weight to the use of eccentric exercises to strengthening  and prevent muscle injuries on the Hamstrings, this is the key.(Paul Gotsis ,Soccer Conditioning Trainer in Soccer Teams )

 

Hamstring Injuries : Prevention-Rehabilitation Part 2

Date:19.11.2010
Useful exercises for Hamstring Prevention and Rehabilitation. I propose these exercises which the most of them I follow in my teams.Are exercises you can utilize in a personal programm or in a squad programm.Don't forget that ,the most commonly injury is the hamstring injury and if yoy like to decrease or to avoid these is important to put everyday one personal prevention programm for all the players and specific for the players who have problems (injuries) on the past in these muscles.
Paul Gotsis ,Soccer Conditioning Specialist

Hamstring Injuries : Prevention - Rehabilitation Part 1

Hamstring Strain Exercises

The following strengthening exercises for the rehabilitation of hamstring injuries should be done progressively as part of our hamstring strain rehab program.

Hamstring rehabilitation exercises

The following is for information purposes only. We recommend seeking professional advice. Below are a number of progressively more difficult hamstring exercises. They should always be done pain free. Where you start and how fast you progress will depend on how bad your injury is and how long ago it was injured.

Isometric contractions

The athlete lies on their front in the prone position.  The partner or therapist provides resistance as the athlete contracts the hamstring muscles, holds for 3 or 4 seconds then relaxes. The angle of knee flexion is changed and the exercise repeated. Once a range of angles have been worked the whole process is repeated with the foot first turned first inwards then outwards. This exercise targets the inner and outer hamstring muscles at varying angles of flexion or knee bend.

Standing knee flexion

The athlete stands on one leg and bends the other one using gravity as resistance. This can be done gently and slowly to start with as an early stage exercise. Aim for 3 sets of 10 repetitions once a day building to 4 sets of 20 reps. Ankle weights can be used to increase the load further. As the athlete returns to running this exercise can be performed more explosively.

Hamstring catches

The leg is allowed to fall and the hamstring muscle catches the leg before it falls to the horizontal. It may take a while to get used to this one. The athlete must stay relaxed as the leg falls under the influence of gravity and only contracts the hamstring muscles to prevent the foot landing. This starts to work the muscles eccentrically with a very light dynamic training effect.
This should be done pain free both during, afterwards as well as the next day. A little bit of natural muscle soreness the following day is OK but if it is uncomfortable then take a step back. Again begin with 1 set of 10 reps and build up each day to 3 sets of 15 reps. An ankle weight can be used to increase the load on the muscle.

Bridge exercises

The athlete lies on their back, knees bent and pushes the hips upwards to work the gluteual miuscles and hamstrings. Use both feet on the floor pushing up to begin with. Hold the position briefly and then lower. Begin with 3 sets of 8 reps building to 3 sets of 12 reps then progress the exercise to single leg bridges.
Single leg bridges are done in the same way ensuring you squeeze the gluteal muscles and aim to maintain a straight line from the shoulder on the ground to the knee at the top point of the exercise. Again, begin with 3 x 8 reps and build up.

Seated hamstring curl

This is a deceptively difficult exercise which works the hamstring muscles specifically in a very contracted close range of movement.One end of a resistance band is tied to a fixed point or held by a partner and the other end secured to the foot. The athlete pulls the heel into the buttocks contracting the hamstring muscle to do so. Aim for 3 sets of 8 reps to begin building up to 3 sets of 12 or 15.

Single leg hip extensions

This is a more advanced version of a bridge. Using a step or box the athlete rests on their elbows and alternates each leg putting the heel down on the floor maintaining good core stability. It is important to keep the hips and shoulders still. As the heel touches the ground the gluteal muscles and hamstrings have to work isometrically to keep the body stable. This also works the hamstring muscles in a similar position as they are in when sprinting or accelerating.

Single leg ball pick up

This is another deceptively difficult hamstring exercise which looks easy at first glance. However with this one it is important to judge muscle soreness the next day before over doing this one. It works the hamstring muscles in a very stretched position, particularly the muscle fibers nearer the buttocks.
The athlete places on foot in front of the other and bends down to pick up the medicine ball. They then repeat the movement to put the ball back down. Repeat this 5 to 10 times.

Lunge with ball

A basic lunge is performed while holding a ball to aid balance. This exercise strengthens the glutes, hamstring muscles and quadriceps muscles. The athlete stands with the injured leg a wide stance in front of the other. Holding a medicine ball close to the chest the weight is shifted onto the front leg and back knee bent dropping it down to the floor.

Good mornings

Another deceptively difficult exercise which looks easy but checking the level of muscle soreness the next day is important before doing to many of these is important. This exercise is a more advanced version of the single leg ball pick up and works the lower back and hamstring muscles eccentrically, especially the fibers towards the top of the thigh. The athlete bends forwards at the waist keeping the back straight. This also works the hamstrings as they stretch..

Norwegion leg curl

One of the most advanced hamstring exercises. The athlete kneels down while the therapist holds the ankles. They then slowly lean forwards as far as they can under control using the hamstrings to resist the forwards movement. A super advanced version of this is to use the hamstrings to curl back up again.
Virtual Sports Injury Clinic

Allenamento Funzionale Parte 2

Date :09.09.2013
Diverse esercitazione per un moderno allenamento Funzionale

TRX-Allenamento Funzionale per Calcio




Come nasce il TRX?
L'ideatore è stato un militare deiNavy SEAL (forze speciali dei marines americani) che, insieme ai suoi compagni, doveva trovare un modo per mantenersi sempre in ottima forma.

Quali sono i vantaggi?
Il primo vantaggio, non da poco, è che il TRX può essere utilizzato ovunque, in palestra, a casa o in una stanza d'albergo durante i viaggi e all'aperto, basta un punto sicuro dove ancorarsi in grado di sostenere il nostro peso corporeo. Con il TRX è possibile effettuare un numero infinito di esercizi e loro combinazioni, che permettono di allenare dal neofita fino all'atleta di altissimo livello. Questo è possibile in quanto la resistenza di utilizzo può essere modificata subitaneamente cambiando la posizione del corpo.
Rispetto ai metodi tradizionali di allenamento, l'uso del TRX ha il vantaggio di aumentare simultaneamente la forza funzionale, la flessibilità, l'equilibrio e la stabilità del tronco. Tutto questo con esercizi che possono trovare un facile transfert negli sport e nei movimenti della vita di tutti i giorni.
Lo strumento è davvero super versatile, lo uso per allenare la forza, l'ipertrofia, la resistenza specifica e il sistema cardiocircolatorio (si fanno dei circuiti senza riposo che battono di gran lunga la noiosa corsa al tappeto). Con un peso totale di 812 grammi si sostituisce un'intera palestra. Ad essere precisi, più che sostituire, posso asserire che i risultati sono migliori rispetto all'utilizzo delle classiche macchine che troviamo in palestra. Quest'ultime costringono a sedersi ed allenare un singolo muscolo in un unico piano alla volta, è esattamente il contrario di quello che facciamo praticando uno sport o per compiere i movimenti che affrontiamo durante la nostra vita. Il corpo si muove su tutti e tre piani simultaneamente ed il TRX consente proprio la programmazione dei movimenti lungo qualsiasi piano utilizzando contemporaneamente tutti i piani: l'allenamento in 3D!

Liverpool FC Allenamento con TRX strumento

TRX-L'allenamento Funzionale



Gli Infortuni Muscolari Lionel Messi . C'e spiegazione ? Si

TORINO - Dalle sei alle otto settimane di stop. E' questo il responso degli esami clinici a cui si è sottoposto Lionel Messi dopo l'infortunio muscolare riportato nella partita contro il Betis. Messi era stato costretto a lasciare il campo al 19° minuto di gioco, e oggi è stata confermata la lesione al bicipite femorale della gamba sinistra. I tempi di recupero sono stimati in sei-sette settimane. L'argentino effettuerà la prima parte del recupero a Barcellona e la seconda a Buenos Aires. Si tratta del terzo infortunio in questa stagione per Messi che lo scorso 21 agosto, in occasione della Supercoppa di Spagna contro l'Atletico Madrid, rimase fermo per una settimana sempre in seguito ad un problema muscolare alla coscia. Successivamente, il 28 settembre, un problema al bicipite femorale della coscia destra lo costrinse ad uno stop di tre settimane. Messi salterà almeno dieci partite. Quattro di campionato ((Granada, Bilbao, Villarreal e Getafe), due de Coppa di Spagna (col Cartagena), due di Champions (Ajax e Celtic) e due con l'Argentina (Ecuador e Bosnia-Herzegovina).www.tuttosport.it

Ι Μedici avvrebero dovuto legere le notizie di suo padre del'anno 2008 .Leggi quelo che dice .

"Gli infortuni di Messi sono una fatalità, lo afferma il padre."

Il padre di Lionel Messi, Jorge, in un intervista per “Radio Del Plata” ha negato fermamente che i fastidi muscolari del piccolo fuoriclasse siano connessi al trattamento ormonale per la crescita al quale l’attaccante blaugrana fu sottoposto all’età di dodici anni, motivo per il quale tutta la famiglia si trasferì in Spagna. Il signor Messi si è è detto profondamente addolorato per tutto quello che ha sentito dire a proposito del figlio in seguito all’infortunio nella partita contro il Celtic, soprattutto perché molti commenti, definiti irresponsabili, sono arrivati da professionisti del settore.

Ha poi continuato : “Mi sarebbe piaciuto che questa gente si fosse consultata con un endocrinologo, allora avrebbero capito che il trattamento per la crescita non ha niente a che vedere con le attuali lesioni”. Più probabile, secondo lui, l’ipotesi che di mezzo ci sia soltanto la sfortuna: “Questa nuova lesione è stata una fatalità e niente più, bisogna lavorare per capire le cause e renderla più prevedibile. Probabilmente, come hanno detto alcuni medici del Barcellona, il problema può avere a che fare con il tipo di fibra muscolare di Lionel”.    13.04.2008 Calcioblog.it

Conclusione : 5 e' i motivi di possibili lesioni

1.Superlavoro dalle partite consecutive.Pocco tempo per recupero.

2.Scarso-Fretta riabilitazione.

3.Problema con il tipo di fibra muscolare.

4.Μοlto colpi da avversarie durante le partite.

5.Trattamento ormonale per la crescita in giovane eta.

   

www.sport.es Prima Pagina
13.11.2013