Supports and sponsors
Healthy Innovations proudly supports and sponsors local soccer teams in the Hornsby and Hills districts. We offer physiotherapy-based instruction for optimum performance, injury treatment and rehabilitation. The following resource was put together by our physiotherapists and may be used by any club to improve their season.
People suffer from Frozen shoulder frequently have difficulty with grooming, performing overhead activities, dressing, and particularly hands behind the back movements. Pain during the night disrupts sleep.
In the modern day we often find ourselves adopting the text neck posture. The head in a forward position staring at our phones. This position is not our natural position, the forward tilt places a huge amount of extra pressure on the spine, the muscles around the neck and shoulders.
Number of Soccer Injuries Predicted for 2016
Soccer Injuries per 1000 Hours Played
Match and Training Preparation
Warm up and play hot. A good warm up not only helps you to reduce the chance of on field injury it also improves your own game and team performance. The warm up should prepare both your mind and body for competitive play right from when the whistle blows. It needs to start easy and gradually build in intensity replicating the actions that you are about to perform in the game or practice.
Getting your body moving
Systematically move each of the different areas of your body whilst standing. Start gently and freely move your neck, shoulders, arms, back, hips, knees and ankles.
Perform some simple body movements to get the blood moving around your body such as:
- Bridging – eg 10 each
- Straight leg raises
- Alternate arm/leg raises lying face down
- Single leg balance
- Dynamic leg swings forwards/backwards and side to side
Dynamic warm up
- Cool walks: warm up the hips, knees and ankles (opposite knee to elbow high) – Roll your weight from the heel to the ball of your foot on one leg ending in tiptoes. With the opposite leg in a high knee position and opposing arms thrust back and forward mimicking a running action
- Heel kicks or butt kicks: warm up the hamstrings (running and arms)
- High knee skips
- Cross step behind: warm up the hips rotationally
- Cross step in front: warm up the hips rotationally
- Carioca: warm up the hips rotationally (alternate cross step front and cross step behind)
- Side lunge slide: warm up the inner thigh – movement key: keep your chest high, both toes pointed ahead
- 8) Angled walking lunges: warm up the quads, hams and glutes
- High step lunge to hamstring stretch: warm up hamstrings, quads and inner thigh. Movement key: try to get your elbow down to the ground to increase stretch in the hamstring
- Angled bounding lunge: warming up ankles and lower body, prepping for explosive movement
- Backward lunge: warm up the quads, hams and glutes
- Jumping head balls
- Inch worm: warm up the hamstrings and upper shoulder, chest and core
These can be created by your coach or captain and should be varied each week to keep your skills fresh, to get your touch on the ball, to bond the team and to awaken your brain for play and increase your level of alertness and reaction times. The drills can be varied for each of the different player positions
- Passing drills
- Mini game play
After the match has been played the whole team can benefit by performing a Cool Down together. It helps the team and your own body to wind down mentally and physically following the match or session and can promote further team unity. It should comprise of a slow jog in each direction – forward, backward and sideways, followed by static stretching of all the major muscle groups used during the game. During this time start addressing any injuries sustained during play and remember to hydrate and refuel to optimise your recovery. Of course post match analysis and important celebrations need to follow.