INSPO Fitness Journal August 2017

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Injury prevention IN FUTSAL Futsal is a multiple-sprint sport with more high intensity phases than eleven-a-side football. However, it is a safe generalisation to say that the vast majority of social players don’t put much effort into doing a pre-game warm-up. If your warm-up consists of kicking the ball around a circle for a bit and smashing a few goals, while stretching your tight Achilles and hamstring, you’re asking for a quick trip to a physiotherapist. In the July issue, I shared an appropriate warm-up routine for running athletes. This was also a great warm-up for straight line running and a good place to start for your futsal game. The most common injuries as reported from the British Journal of Sports Medicine are ankle and groin strains, so the futsal player needs to develop a solid programme to help prevent these injuries. Because futsal is such a dynamic sport with constant sprints and changes of direction, the single most important component of athletic ability is balance, because it underlies all movement. Without balance, you are putting the body under increased stress and strain which will eventually lead to an injury. Below are four brief concepts that any player can use, not only to help prevent injury, but also to boost performance. 1Always complete a quality warm-up; we don’t need to re-invent the wheel here. The best warm-up has already been developed by FIFA and can be found by going to the New Zealand Football injury prevention page (fit4football.co.nz). The warm-up is set up for the outdoor game, but the basics can be used for futsal. Develop stability and mobility. A stable 2 body moving with fluid mobility will be much less susceptible to injury. This is the best secret for injury prevention and is why I am such a fan of unstable base of support training. A player who is proficient on the balance board, Swiss ball and Oov is much less likely to put themselves in a position that could cause injury. Developing solid proprioception helps enhance performance and increase agility. Agility is a key component of futsal. A player’s ability to sense movement and stay in balance at all times during the match will pay dividends in performance and injury prevention. I’m not a coach and I can’t talk to technique, but all the research shows that 3 a player with good skill and technique gets injured a lot less. They simply don’t make mistakes or over extend the body because they have the skill to perform. Take the time to get good coaching, spend time on the ball and develop some skills. One of the key elements to injury prevention is to develop strong eccentric 4 muscular control. Most injuries happen at the end range of a muscles length where it is the weakest. A great example in football is the Nordic hamstring curl pictured right. Players who develop strong eccentric control of the hamstring are much less likely to pull a hamstring or groin muscle. When doing any strength work, try and do exercises that are training the movements not just the muscles. So rather than doing a bench press do burpees, rather than doing squats do lunges, forward, backward, and sideways. Being creative with your strength work will keep a player interested in the routine. A strong player is generally not an injured player. In conclusion, do that warm-up, get balanced, practise those skills, and have fun getting strong. Until next month, stay healthy and enjoy your sport. Can you truly say you have been nourishing your body? Are you full of energy and vitality? M: 027 844 5347 E: danielle @fuelnutrition.co.nz www.fuelnutrition.co.nz www.facebook.com/fuelnutrition4life Sometimes it is easy to let life get in the way, now it is time to put yourself first. For nutrition education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition) • Mobile Personal Training • Sport Specific Strength and Conditioning • Nutrition analysis and strategies • Small group training 14 INSPO – FITNESS JOURNAL AUGUST 2017
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Page 3 and 4: CONTENTS AUGUST 2017 On the cover 8
Page 5 and 6: Looking to buy... SCRAP GOLD ANY CO
Page 7 and 8: TEA PARTY Tea parties are back in v
Page 9 and 10: What motivates you to keep involved
Page 11 and 12: Where is it mainly played? Futsal i
Page 13: Returning the body to its ‘normal
Page 17 and 18: Waikato’s 2017 Mitre 10 Cup sched
Page 19 and 20: MITRE 10 CUP To keep up-to-date wit
Page 21 and 22: MUST BE FINALISED BY OUR MATERIAL D
Page 23 and 24: Supporting athletes, events and com
Page 25 and 26: PATHWAY TO PODIUM: ISAIAH PRIDDEY O
Page 27 and 28: and I really want to be able to com
Page 29 and 30: INSPO - FITNESS JOURNAL AUGUST 2017
Page 31 and 32: spine and activating the core, broa
Page 33 and 34: lycra, it’s very simple — just
Page 35 and 36: years researching the effect Vitami
Page 37 and 38: sound a bit harsh, but it is exactl
Page 39 and 40: HAMILTON SUPA CENTA’S HOME OF At
Page 41 and 42: “Man’s Search for Meaning”. I
Page 43 and 44: BOOK CORNER However fast the pace o
Page 45 and 46: HAVE A HEALTHY WINTER BY MONICA VAN
Page 47 and 48: difference in these attitudes towar
Page 49 and 50: needs vitamin C for collagen produc
Page 51 and 52: MUST BE FINALISED BY OUR MATERIAL D

INSPO Fitness Journal August 2017

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