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Q&A with Australian Health Practitioners
What exercise routine is good to avoid injury?
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I play soccer in the O35 age group, and I am interested to hear ideas from other players about an exercise routine to avoid injury.
Match fitnees is obviously key and at least one good training run each week helps, but what other things can you do to maintain strength and speed and avoid injury? -
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Matt Murfitt
Personal Trainer
Hi my name is Matt and I love health and fitness. I am a Personal Trainer from Sydney, Australia with many years experience in Australasia … View Profile
Hi David
I would suggest you take a light jog and stretch well before you start to push your muscles hard.
For more specific info you can check out our Sports Injury prevention community,partnered by Sports Med Australia.
The library is full of good info!
http://www.healthshare.com.au/community/community/sports_injuries?view=documents
Cheers
MattReport this post
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Matt Tinski
Exercise Physiologist, Personal Trainer
Matt offers professional advice for introducing and / or fine tuning exercise for weight loss and has assisted many clients with various chronic illnesses to … View Profile
Dynamic Warm Up: http://files.leagueathletics.com/Text/Documents/4507/17829.pdf
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Cameron Phillips
Exercise Physiologist
Exercise Physiologist, Echuca, Deniliquin, Kyabram. Strength and Balance, Prevention of T2 Diabetes, CVD. Strength and ConditioningFarmer, chemical free Biodynamic (enhanced organic) pomegranates, pasture raised beef … View Profile
This is quite difficult to answer without knowing the history of the individual. Some suggestions are:
- Maintain consistent training through out the year
- Perform dynamic mobility and sport specific warm ups
- Perform static stretches after games and training, holding stretches for at least 30sec. Its quite safe to stretch all major muscle groups: hamstrings, quads, hip flexors, glutes/hips, pecs and lower back. I'd recommend this daily.
- make gradual progressions in training volumes and intensities
- Get adequate sleep
Exercise Physiologist Matt Tinski (above) has recommended a good link which describes a dynamic warm up which is sport specific to soccer, its worth reading.
You might also benefit from visiting an exercise physiologist or physiotherapist who can perform a functional movement screen to assess your movement and muscle strengths and weaknesses and therefore offer advice and correction to help keep you not only injury free but maintain or increase strength and speed.
Eric Cressey has a good mobility drill DVD product http://www.magnificentmobility.com/
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- Maintain consistent training through out the year
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