BUILDING A BETTER ATHLETE -IMPROVE ATHLETIC PEFORMANCE -INJURY REDUCTION / PLAYER DURABILITY

DESIGNED PROFESSIONALLY Expert in Lower Extremity Injuries / Soccer Professional JULIE EIBENSTEINER PT, DPT, CSCS USSF A LICENSE NSCAA PREMIER DIPLOMA USSF NATIONAL YOUTH LICENSE PHYSICAL THERAPIST SPECIALIZING IN ACL INJURY REHAB & PREVENTION

1. KEEP STMA PLAYERS ON THE FIELD -DECREASE LOSS OF PLAYERS FOR SEASON WITH MAJOR INJURIES (ACL INJURIES) -DECREASE LOSS OF PLAYERS FOR GAMES WITH MINOR INJURIES (MUSCLE PULLS / ANKLE SPRAINS / ETC) MUSCLE BALANCE / SYMMETRY STRENGTH PROPER MOVEMENT PATTERNS 2. IMPROVE ATHLETIC PERFORMANCE PHYSICAL AND MENTAL READINESS TO TRAIN BUILDING A MORE EFFICIENT ATHLETE THE GOAL

1.IMPLEMENTING A PROPER DYNAMIC WARM-UP TO FACILITATE GOOD HABITS USED EACH PRACTICE: MOST VALUABLE MIN OF EACH TRAINING SESSION. MODIFIED VERSION AVAILABLE FOR GAMES IMPROVED ATHLETIC PERFORMANCE  LESS INJURIES THE PLAN

1 in 3 sports related injuries occur at the knee (37%) 2 in 5 occur at the ankle (40%) in pediatric populations OTHER COMMON SOCCER INJURIES: Quad, Hip Flexor, and Hamstring sprains, stress reactions/fractures in lower back. Females have up to 8x higher risk of ACL injuries 70-80% of ACL injuries are non-contact Most occur between the ages of Risk of early osteoarthritis: ~50% at 10 years following ACL injury IOC recommends prevention programs should be introduced as early as possible; in some sports as early as 6-10 years old. SOCCER INJURIES

ANTERIOR CRUCIATE LIGAMENT – 1 of 4 main ligament stabilizers of knee MAIN PURPOSE: PASSIVE STABILITY Provides secondary support when muscles don’t provide active stability. 1.Connects thigh bone to shin bone 2.Prevents shin bone from shifting forward and twisting inward around thigh bone INJURIES TYPICALLY OCCUR: - STOPPING / CUTTING / LANDING ACL

SURGICAL -$17,000 avg cost -6-9 months of rehab -Lost time in sport -Psychological costs CONSERVATIVE / NON SURGICAL -Strengthening and Neuromuscular Training -Risk of further structural damage -Not generally recommended for return to competitive cutting/jumping/pivoting sports. 1/3 return to sport at previous level, 1/3 return to sport but not at previous level, 1/3 don’t return. TREATING A TORN ACL

1.Muscle Imbalance / Weakness 1.Left / Right 2.Front / Back 2.Poor Mobility / Flexibility at Adjacent Joints 1.Knee is the slave to the hip and ankle 2.Low back is the slave to the hips and upper spine 3.Poor Strength and Stability from Surrounding Muscles 1.Core / Hip Strength and Stability 4.Poor Movement Patterns (resulting from #2-4)– ESPECIALLY FEMALES ! 5.OVERUSE 1.Not enough rest 2.Not enough variety – too sport-centered and not enough athlete-centered WHY ARE (ALL) INJURIES SO PREVALENT? THINGS IN OUR CONTROL!

1.Strength / Muscle Imbalance – Quad Dominance, Hip/Core/Posterior Chain Strength, Flexibility 2.Neuromuscular Control / Movement Patterns = HOW WE MOVE! – Knee/Hip Flexion, Knee Positioning, Balance 3.Training Load – Periodization It takes 72 hours for body to recover from a game. Soccer players who play 2 games per week are at 5x greater risk of injury compared to 1 game per week. Young athletes are not simply small adults. RECOVERY IS A MUST. OFF TIME IS A MUST. WHAT WE CAN CHANGE

INJURIES TYPICAL OCCUR WHEN STOPPING. LEARNING TO START AND STOP EFFICIENTLY NOT ONLY MAKES YOU LESS PRONE TO INJURY….IT MAKES YOU A MORE EFFECTIVE ATHLETE. GAMES ARE WON/LOST IN THE INDIVIDUAL BATTLES OF CHANGE OF DIRECTION ALL OVER THE FIELD. DECELERATION

LAURUS SOCCER SPECIFIC PROGRAM 1.CENTRAL NERVOUS SYSTEM RAMP UP / CORE TEMP RAMP UP 2.GLUTE STRENGTHENING/ACTIVATION & FORCE ABSORPTION 3.MOBILITY – FOCUS ON HIP AND ANKLES 4.SINGLE LEG PLYOMETRICS / PROPRIOCEPTIVE TRAINING 5.GLUTE-HAMSTRING EVIDENCE BASED PROGRAM – UNDERLYING PRINCIPLES BACKED BY CURRENT RESEARCH DEMONSTRATING EFFECTIVENESS. U13+ PROGRAM

FIFA 11+ PROGRAM FIFA SPONSORED PROGRAM PROVEN TO REDUCE INJURIES EASY TO FOLLOW FOR YOUNGER ATHLETES 15 MINUTES 15 EXERCISES IN TOTAL WITH PROGRESSIONS 1 PAGE SUMMARY OF EXERCISES F MARC 11+ WEBSITE VIDEO DOWLOADS + FIELD SET UP U9-12 PROGRAM

QUESTIONS? WOODBURY, MN JULIE EIBENSTEINER PT, DPT, CSCS