Lifestyle Physiotherapy

Cronulla Physiotherapist

Call (02) 8544 8484
  • Email
  • Facebook
  • Instagram
  • Home
  • About Us
  • Services
    • Online services
      • Working from home
      • SHOP
    • Pain & Injury Management
    • Pre & Post Operative Management
    • Screening
    • Headaches
    • Spinal Pain
    • Shoulder Injury
    • Women’s Health
    • Waterproof Casting
    • Taping & Braces
    • Bike Fit
    • Run Analysis
  • FAQs
  • Blog
    • Knee
    • Foot and Ankle
    • Lifestyle and Ageing
    • Running
    • Shoulder
    • Spine
    • Sport
    • Technique
    • Treatment
    • Women’s Health
  • Contact Us
  • Book an appointment
You are here: Home / Sport / Netball & soccer season starts in pre-season

Netball & soccer season starts in pre-season

February 15, 2018


Pre-season is one of those times of year that is neglected by a lot of athletes. Whether your sport is soccer, netball, oz tag or running; pre-season preparation will increase the chances of a happy and productive season. The alternative is to go in under-prepared and find yourself injured and unable to participate. A costly and disappointing experience.

The duration and intensity of pre-season depends on the sport and level of participation. Generally training begins a minimum of 6 weeks and a maximum of 12 weeks before the season. The focus during this time is on building functional strength and muscular endurance. As training progresses sport specific skills are introduced.

For example an over 30’s soccer team playing in the top grade will need on average 8 weeks of training before the season. Training would initially focus on aerobic fitness among other things.
Example week:

Run
24min [(4min run: 2min walk/rest) x 4] – By making the run an interval run, technique is maintained and aerobic energy systems are utilised. Effort should be around 60%, players should be able to comfortably hold a conversation.

Strength
3 sets x sport specific body weight exercises
1. Squat x 15
Single leg squat (Hard)
Floor bridge (Easy)

2. Dead-lift x 15
Single leg dead lift (Hard)
Reduced range Nordics (Easy)

3. Push-Up x 15
Burpee (Hard)
Plank/modified plank (Easy)

Soccer specific drills
Short duration, technique focus x 20min.

Stretching
– Focus on hip flexor muscles, gluteals, calf and hamstring

Warm-up/Cool-down
– This week would be the time to implement a set warm-up and cool-down for the athletes. It becomes habit and as studies have now shown sport specific warm-up reduced injury risk and post exercise cool-down reduces muscle soreness in subsequent days.

Weeks would progress to add more plyometric, drills and game practice. It is important to ensure time is spent on strengthening the hip and groin. These areas are the most prone to injury during soccer.

Athletes we see injured in week 3 or 4 of the season report a short-duration of training before the season (or none). Often athletes have had a significant period of time off and may have put on weight. Pre-season training begins with high intensity running, if you belong to a shire team- likely in the sand dunes. But without progressive strengthening, the stabilising muscles will be deconditioned and injury risk is very high.

If you’d like some help with planning your pre-season or have concerns you haven’t done enough; get in touch- we’re exercises physiologists and can help. Screening is another great tool we can provide your team to identify risk factors for individual athletes.

#physiocronulla #injuryprevention #loveyourlife

Share this:

  • Facebook
  • Twitter

Filed Under: Sport Tagged With: children, cronulla, injuries, Injury, injury prevention, netball, physio, physiotherapy, soccer, sport

Newsletter

Join hundreds of others and shape a life you love.

If you want more energy & flexibility but feel you’re too busy, sign up to receive our free ‘Get Active & Energetic 7 Day Challenge’.

If you’re into serious training and want to reduce your chance of injury, sign up to receive our free guide on ‘7 Habits Athletes Practice To Reduce The Chance of Injury’.

Join Us

Join hundreds of others and shape a life you love.

If you want more energy & flexibility but feel you’re too busy, sign up to receive our free ‘Get Active & Energetic 7 Day Challenge’.

If you’re into serious training and want to reduce your chance of injury, sign up to receive our free guide on ‘7 Habits Athletes Practice To Reduce The Chance of Injury’.

Blog

  • Knee
  • Foot and Ankle
  • Lifestyle and Ageing
  • Running
  • Shoulder
  • Spine
  • Sport
  • Technique
  • Treatment
  • Women’s Health

Join hundreds of others and shape a life you love.

If you want more energy & flexibility but feel you’re too busy, sign up to receive our free ‘Get Active & Energetic 7 Day Challenge’.

If you’re into serious training and want to reduce your chance of injury, sign up to receive our free guide on ‘7 Habits Athletes Practice To Reduce The Chance of Injury’.

Latest Blog

Did you know that Medicare provide a rebate for Physiotherapy? The Australian government recognise physio as a vital treatment option for many conditions. … Read More...

Opening Hours

Mon: 2:00pm - 7:00pm
Tue: 2:00pm - 7:00pm
Wed: 7:00am - 7:00pm
Thur: 8:00am -7:00pm
Fri: 9:00am - 3:00pm
Sat: 8:00am - 12:00pm

Contact us

Phone: (02) 8544 8484
Email: lauren@lifestylephysiocronulla.com.au
Address: 14/17 Surf Road Cronulla, NSW 2230

Copyright © 2021 · Lifestyle Physiotherapy

Log in