Get SoccerSmart this Season

Player Profiles ensure that things that may increase your injury risk (like a previous ankle injury) are addressed in your training. They also allow progress to be monitored and goals to be set which can help keep you motivated. They can also help guide your return from illness or injury. Ask your Coach about testing and information gathering or contact tracy.brady@nzfootball.co.nz for examples of forms and protocols.

A thorough Warm-up and Cool-down is crucial to prepare your body for the activity to come - this time and next time. The most important thing is to gradually increase your temperature and then get your body and limbs in to the positions they will adopt during play. Jogging, side-stepping, skipping, etc, followed by dynamic stretches (leg swings, walking lunges, etc.) is ideal. Ball work and then some higher intensity movement should then follow. Build up to maximal sprinting gradually and don’t let anyone take shots on goal until you’re all fully warmed-up.
After play, some light jogging and static stretches will reduce muscle soreness later and help you get you ready for the next time you play. For full details of dynamic and static stretches for soccer, visit www.soccersmart.co.nz.

Fitness Facts tell us that the best players in the world are also the fittest players in the world and that most goals are scored in the last part of the game when players begin to tire. Fitness affects your ability to cover the ground required, but also your decision making and recovery between hard efforts and between games. Pre-season is the best time to work on your fitness – particularly your endurance (stamina/aerobic fitness), your muscle strength and your flexibility. Sign up for a free pre-season, in-season or off-season fitness plan at www.soccersmart.co.nz

FIFA’s training programme “The 11” is also a great way to improve your leg and core strength, as well as your balance and coordination. “The 11” is a series of exercises plus Fair Play, that you should do at the beginning of every training session, after your warm-up. For your free copy of “The 11” DVD, call 0800 THINKSAFE (844657).

The best Technique is a safe technique. Make sure you know how to head the ball and tackle safely and effectively and practice regularly. Ask your coach if you are at all unsure.

Over a third of injuries are the result of foul play so make Fair Play compulsory in your team, to avoid giving away needless free kicks or having players sent off. Write a Code of Conduct for everyone in your team to agree to and sign.

Protective Equipment will help you and every one else on the pitch. Wear your shin pads in training as well as in games so that you get used to playing in them and don’t suffer a needless injury. Shin pads can reduce the force of a blow to the leg by up to 70%, which could be the difference between a bruise and a fracture. Also make sure that your footwear is right for the surface and the activity – play in boots, run in running shoes, x-train in x-trainers.

Fuel the Engine means putting the right food and fluid in your body, to help it you perform and then recover quickly afterwards. Soccer players need plenty of carbohydrates (from things like pasta, rice and potatoes), protein (from fish, chicken, lean meat and dairy products) and only a little bit of fat. If the body has to use fat for energy, it only performs at around 50-60% of it’s best.

You also need to stay hydrated. During a game, you might lose 2% of your body weight in water and this can result in a 30% decrease in performance - pretty big! Make sure you drink regularly throughout the day and not just before and after play. Water is usually best.

For more information on nutrition for soccer, visit the Nutrition section of the SoccerSmart website.

You can help Solve the Puzzle of how soccer injuries are caused by keeping a record of when and how your injuries occur and by responding to requests for information if you’re asked. In SoccerSouth and United Soccer 1 this season, 800 players will be telephoned each week and asked about their activity and injuries. This will be a great help in guiding prevention strategies in the future.

Check the Environment every time you train and play. As well as making sure the pitch is safe (no sharp objects, no big holes, goal posts are fixed etc.), you need to check that you’re prepared for the weather. In the heat, wear loose fitting clothing, a cap (if possible), sunscreen and drink plenty of cool fluids. In the cold and/or wet, have plenty of layers and a spare set of clothing to change in to as soon as possible.

Some injuries will inevitably occur but if we Treat Injuries Quickly , we can reduce the damage and discomfort. During the first 2 days, use RICED – Rest, Ice, Compression, Elevation and get a Diagnosis asap. For the first 3 days, avoid HARM-ful factors – Heat, Alcohol, Running (or other exercise) and Massage.