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Strength and Conditioning – Injury Prevention Louis Howe RHUL Strength and Conditioning Coach
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Introduction What to do if you get injured. Understand why we get injured. How to prevent most injuries from happening.
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Why do we get injured?
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1.Too much load. OR 2.Poor overall conditioning. OR 3.Bad luck!
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Load: “the cumulative amount of stress placed on an individual from a single workout or over a period of time.”
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What is training load?
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How do we control load
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How do we control load? 1.Manage weekly training load. 2.Progress loading gradually. 3.Raise our optimal zone.
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Managing weekly training load… We must manage training stress: Daily Weekly Monthly
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Managing weekly training load….. Plan!
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Managing weekly training load….. Keep records!
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Progress loading slowly….. BA
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Raising our optimal zone….
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Raising the Optimal Zone…. Raising the Optimal Zone Lifestyle Good sleep Optimal nutrition and lifestyle Manage stress Training High conditioning levels Thorough warm up TRAIN ALL YEAR ROUND Lowering the Optimal Zone Lifestyle Lack of sleep quantity / quality Alcohol consumption Poor nutrition and lifestyle Manage stress Training Skip conditioning sessions Poor / No warm ups Poor injury management INCONSISTENT TRAINING
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Solution
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BALANCE RECOVERY AND TRAINING ALL YEAR MANAGE LOAD – PLAN AND KEEP A TRAINING LOG PROGRESS SLOWLY
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Preventing injuries with Strength and Conditioning
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Injuries in Sport Every athlete gets injured (Hawkins et al., 2001). Games = Injuries (Morgan & Oberlander, 2001). Fatigue = Injuries (Gabbett et al., 2004).
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Games + Fatigue = Injured! Conditioning Unconditioned FITNESS LIMIT
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Why is S&C so important? Injury Injuries can be reduced with: – Weights (Askling et al., 2003). – Plyometrics (Heidt et al., 2000). – Sprint training (Heidt et al., 2000). – Balance training (Emery et al., 2007). – Core stability (Holmich et al., 2009). – Progressive warm up (Gilchrist et al., 2008).
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Why is S&C so important? - Performance TeamLeague PositionVO 2 Max Ujpesti Dozsa1 st 66.6 FTC2 nd 64.3 Vasas SC3 rd 63.3 Honved SE4 th 58.1 (Apor, 1988)
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Overall Conditioning 1. 2. 3. 4. 5.
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Movement Skills
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Solution
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GO TO CONDITIONING SESSIONS
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Physical Conditioning 1. 2. 3. 4. 5.
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Stability / Mobility
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Stability - Muscle Endurance RatingScore Poor<20 Satisfactory20-40s Good>40 RatingScore Poor<10 Satisfactory10-40 Good>40 RatingScore Poor<60s Satisfactory60-120s Good>120s RatingScore Poor<120s Satisfactory120-180s Good>180s Plank Side Bridge Double Leg Lower Single leg hamstring bridge
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Stability – Other Examples
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Body Composition Contact Sports Mass = Injury Prevention 70kg vs. 95kg
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Energy System Development 30 days to get “fit”? Steady state vs. Interval Training. Must be specific to what we are trying to achieve.
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Solution
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GO TO CONDITIONING SESSIONS
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Physical Conditioning 1. 2. 3. 4. 5.
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Strength
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Strength - Technique
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Strength
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Solution
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GO TO YOUR WEIGHTS SESSION THIS SATURDAY!
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Physical Conditioning Nutrition and lifestyle 1. 2. 3. 4. 5.
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Power & Speed Can you be strong and slow? Can you be weak and fast? Must be specific to what we want to achieve.
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Solution
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GO TO CONDITIONING SESSIONS
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Conclusion 1.We must control the various contributors to training load. 2.Prevent injuries with well rounded conditioning. 3.You must take responsibility for your conditioning.
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Questions
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