What are the Most common injuries in soccer and How can we prevent them?

Injury rates are about 1% under age 12 and 8% in high school. Older players sustain more severe injuries and girls tend to be injured more often than boys. Most injuries are caused by illegal play, poor field conditions, or incorrect heading.

Most injuries are sprains and strains; of these, the most common are ankle injuries, followed by knee injuries. In the knee sprains of the MCL or ACL and menical (knee cartilage) injuries is the most common.

Injuries can be prevented if players wear shin guards, adequately warm up, and follow rules of play. *(Your Sports Injury by: Thomas M. Howard, Garry WK Ho, MD, and Josh Lewis, MD)*

Coming in September, I will have the video of the dynamic warm up that I use for the defending State Champs from Father Judge.

Foot Locker Commercial - Rajon Rondo and Amare Stoudemire

Performance Training

Athletes who do not refuel and rehydrate during and after activities will not have the optimal level of energy to play at the same intensity the next day

-To help the recovery process, athletes should eat a high carb snack within 30 minutes after practice or competition and a healthy meal two hours later

-Carbs are the most efficient source of energy for muscles and they should make up approx. 60% of an athletes diet

-Sports drinks are an ideal way for athletes to rehydrate during and after exercise

Dehydration can impact your safety,mental & physical performance, recovery, and increase risk for injury
-Drink throughout the day
-Muscle Cramping
-Inadequate fluids
-Inadequate sodium(salt)
-Inadequate levels of other electrolytes
-Appropriate Competition Nutrition
-Meal should be 3-5 hours before game
-Plenty of carbs, some protein, only little fat
-At least 1 fruit or veggie
-Add salt, pick salty foods
-Lots of fluids, no caffeine
-Finish Strong
-Hydrate & crab up at half time or during breaks
-Include Fluids:Gatorade,water
-Carbs:Gatorade,fruit,honey,gummy fruit snacks,graham snacks,pieces of sports bar

-Recovery Foods

-Sports drinks

-Granola, energy or breakfast bars

-Bagels w/ peanut butter

-Sub sandwichs

-Crackers & cheese

-Burritos

-Fresh fruit, apples, bananas, oranges, grapes

-Chocolate milk

-Animal crackers

21 Minutes 2 Fitness Workout Day 1

“During the off-season, the primary goal is always to build strength and power”.

“Annual planning should be based on four clearly defined phases throughout the calendar year. It begins with an off-season emphasis on pure strength training in August, then moves to light strength and power training during September and October. The intensity increases in November through January (Note: three major holidays occur during the off-season) before making a transition in February to strength and power maintenance. The maintenance phase continues throughout the season, which normally ends in Mid-June”. Steve Tamborra (Complete Conditioning for Baseball)

The high school and collegiate players as well as professional players need well structured year round training programs that include strength training, conditioning, and agility training. The program will start basic and become more complex as the athletes adapt to the program. Extra Innings-Bensalem will be hosting its 1st Annual “Baseball Movement Training Program” presented by A-PECS Training. It will be a 12 week program. The goal of the program will be to improve performance on the field by developing strength and power using the latest cutting edge techniques. More details to come in August..

Workout of the Week #1

The first workout in the 21 Minutes 2 Fitness program starts with the basics. The premise of the workout is, each routine will have 8 exercises, after every two exercises you will break for 20 seconds and after all 8 exercises, you will break for a minute, then repeat for two more rounds.

Day 1 Round 1 Reps Rd 2 Reps Rd 3 Reps
Push ups 20- 15 -12
Squats (no wgt) 20- 15- 12
rest 20 seconds
Alt. toe touches 12 ea side- 10 ea side- 10 ea side
Supermans 20 -15- 15
rest 20 seconds
Burpees 10- 9 -8
Jumping Jacks 30- 25- 20
rest 20 seconds
Pull ups 10- 8- 8
Running in Place 20 sec- 20 sec- 20 sec
rest 1 minute, then repeat

Video of all exercises coming soon!!!!!!!

Get it Done!!! It only takes 21 Minutes to become Fit

Corporate Fitness

Companies of all shapes and sizes are striving to make physical fitness part of thier employees' lives. Aside from the proven health benfits of exercise, physically fit employees can also handle physical work tasks better, deal with stressful situations more easily and tend to be less susceptible to illness and injuries. Companies are discovering the positive benefits of providing workplace fitness programs. They are realizing that hugefunds being spent on employees' medical health problems can be drastically cut by proactively investing in appropriately designed corporate fitness programs. Staistics show that companies with corporate fitness programs enjoy: Reduced health care costs, Increased productivity, Reduced absenteeism, Decreased recruitment and retraining costs, Improved employee concentration, Mental alertness and Better employee morale. The benefit from the employees' standpoint is improved health and energy levels, decreased body fat, and a more youthful, fit body. Here are a few exercises that can be done at your desk:

Squats to the chair
Dips off the desk
Sumo squat stretch
Standing 1 L lifts
Standing rotations
Push ups

Videos will be coming for all these exercises soon!!!!!!!!!! ENJOY