Floorball Injury Prevention Training Program

In the last entry I promised to reveal the exact details of the floorball neuromuscular training program evaluated by Pasanen and colleagues. Here it is!

The program consists of 5 separate components, outlined below:

1 - Running exercises (5-7 minutes)

Each training session starts with two minutes’ jogging (20m distance back and forth), then three to four minutes of eight running technique exercises, which are listed below

(1 or 2 repetitions each of 20m).

The running exercise session ends with a speed run (2-3 repetitions of 20 m distance)

• Carioca running
• Sideways gallop
• Zigzag running forward
• Zigzag running backwards
• Skipping
• Walking lunges × 4-8 steps and slow forward running
• Slow alternate bounding
• Combination hops (right-right-left-left-right-right)

2 - Balance and body control exercises (5-7 minutes)

Perform one of three (squat technique, medicine ball OR balance board exercise).

Squat technique with stick (either double or single leg)

• Double leg: 2-3×10-15 repetitions
• Single leg (right and left): 2-3×8-10 for right leg and 8-10 repetitions for left leg

Balance exercise with medicine ball

• Single leg (right and left): 2-3×4-6 for right leg and 4-6 throws for left leg

Balance board exercise (double or single leg)

• Double leg: with or without stick or ball: 2-3×20-30 seconds
• Single leg (right and left): with or without stick or ball: 2-3×20-30 seconds for right leg and 20-30 seconds for left leg

3 - Plyometrics (5-7 minutes)

Perform one of three exercises (Forward jumps, jumps in place OR jumps over sticks)

Forward jumps (double or single leg)

• Double leg jumps: 2-3×3-5 repetitions
• Single leg hops (right and left): 2-3×3-5 for right leg and 3-5 repetitions for left leg

Jumps in place

• Three alternative exercises (lateral skate leap, split squat jump, or cycled split squat jump): 2-3×8-12 repetitions

Jumps over stick or sticks (double or single leg)

• Double leg: three alternative exercises (backward and forward jumps, lateral jumps, or three dimensional jumps): 2-3×8-12 repetitions
• Single leg (right and left): three alternative exercises (backward and forward hops, lateral hops, or three dimensional hops): 2-3×4-8 for right leg and 4-8 repetitions for left leg

4 - Strengthening exercises (5-7 minutes)

Perform one exercise for lower legs and one for core stability

• Double leg squat with partner on back: 2-3×8-12 repetitions
• Single leg split squat (right and left): 2-3×4-8 for right leg and 4-8 repetitions for left leg
• Nordic hamstrings: 2-3×4-8 repetitions
• Isometric side and front bridge (right side and front and left side): 2-3×10-30 seconds for right side, 10-30 seconds for front, and 10-30 seconds for left side
• Cross curl-up (right and left): 2-3×10-20 for right side and 10-20 repetitions for left side

5 -Stretching exercises (5 minutes)

The exercises were introduced during the first two weeks of training. After that the players were advised to carry out the exercises in their own time.

• Seated hip and low back neutral zone exercise: 2-3×20 seconds
• Hamstring stretch (right and left): 1-2×20 seconds for right and 20 seconds for left
• Kneeling hip flexor stretch (right and left): 1-2×20 seconds for right and 20 seconds for left

Comment

In many ways this program is similar to those utilized in the rehabilitation of an individual with an ACL ligament injury. It contains some solid exercises that you may find useful.  Interestingly, it contains “static” stretching techniques. There is very little evidence that static stretching prevents injury or increases flexibility.

Return here for my next entry where I outline the most common floorball injuries and what you can do about them.

Rob Satchell

Physiotherapist

Comments

[jump program]

I love the squat jump, box jump and lunges exercises. These exercises helps me to develop my lower body muscles and helps me improve the muscle fiber I have. It helped me to jump higher, develop my vertical leap, as well as improves my agility and balance.

[replica rolex daytona]

Yes! It has been surprise to see the fashion house of Gucci release exquisite and chic G Chrono watches, with this coupon code: S615DF ---replica rolex daytona

Rules of the Code:

1. The coupon code is only applicable for $100+ full-price item(s).
2. This coupon code is not applicable for promotional items or discount products.

You will be proud of their choice.

[bell ross replica]

Your website have very interesting article. I got knowledge from here. Besides that, your blog is so popular among the searchers from search engines bell ross replica make you feel good .bell ross replica is good!