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Preventing Injuries in Lower Extremities
with Strength Training and Muscular
Control
Specially Designed Strength Training Program that Reduces Risk of
Injuries in Male Football and Increases Strength and Power
By
Jóhannes Már Marteinsson
Thesis
Master of Science in Exercise Science and Coaching
January 2013
Preventing Injuries in Lower Extremities with
Strength Training and Muscular Control
Specially Designed Strength Training Program that Reduces Risk of
Injuries in Male Football and Increases Strength and Power
Jóhannes Már Marteinsson
Thesis submitted to the School of Science and Engineering at Reykjavík
University in partial fulfillment of the requirements for the degree of
Master of Science in Exercise Science and Coaching
January 2014
Supervisor:
Einar Einarsson
Adjunct, Reykjavík University, Iceland
Examiner:
Árni Árnason Phd
i
Preventing Injuries in Lower
Extremities with Strength Training and
Muscular Control
Specially Designed Strength Training Program that Reduces Risk of
Injuries in Male Football and Increases Strength and Power
Jóhannes Már Marteinsson
January 2014
Abstract
Aim: Combining different types of strength exercises have been recommended in
strength training for football, it has been a trend for athletes and coaches to have low
emphasis on preventing exercises to injuries. The aim of this study was to mix up
different exercises to make specialized strength program for football, which has
different training factor involved. For instance, explosive power exercise with
dynamic balance, strength exercises with dynamic balance, plyometric high and low
intensity and agilities with dynamic stabilization.
Methods: The participants are selected from two football teams in the Icelandic first
division, within the city limits of Reykjavik. There were 23 males in the research
group and 23 males in the control group. The research is split into a few components.
The hypotheses are tested by analyses of risk factors in lower extremities with 2D
kinematic analyses of forward hop-lunge, also a measurement in strength, power and
speed. Two tests before and after an intervention program (test before the intervention
period = M1 and test after the intervention period = M2). The follow- up was done
with measurements of two test (mid-season and after the season, M3 and M4). The
test that was conducted in the follow-up were 30m speed test, max vertical jump test
and max strength test. Research group did get specialized
ii
strength program through the football season 2013. Were the last measurement was
done. Prior injuries and the frequency of injuries was recorded for both teams before
the study, the injuries were also recorded during the research period, but that was
done after the season ended.
Results: Injuries: There was no significant difference in injuries. Performance in
sprint speed, strength and power: There was significant difference in strength and
sprint speed between test M1 and M2 in the favored to the research group. In max
speed test (F = 5.62, P = 0.02), the research group performed better in 30 meter sprint
compare to control group. In 3x max strength test (F = 4.58, P = 0.04), the research
group performed better in the second test (M2) compared to control group. In the
follow-up, there was no significant difference between the groups.
Kinematics: It seems like the kinematic is inconclusive. There was no significant
difference between the groups related to the difference between the measurements
M1 and M2.
Conclusion: It seems the specialized strength training program was beneficial to the
research group, related to the speed and strength compared to the strength program
for the control group. For the future researches it is needed to find different
kinematic measurement to try to explain the difference frequency of injuries in men
related to different types of strength training programs. For the reason of being able
to predict injuries better and to see what risk factors are changing related to
kinematics, when different types of strength training programs are executed for
football players. There is also a need to have more participants involved in the
studies to get better statistical power.
iii
Fyrirbygging meiðsla í neðri útlimum
með styrktarþjálfun og vöðvastjórnun
Jóhannes Már Marteinsson
Janúar 2013
Úrdráttur
Markmið: Það hefur verið mælt með því að styrktarþjálfun fyrir fótbolta byggist á
því að sameina mismunandi tegundir af þjálfun. Það hefur einnig verið tilhneiging hjá
íþróttamönnum og þjálfurum að sleppa svokallaðri fyrirbygjandi meiðslaþjálfun.
Markmið þessarar rannsóknar var að búa til sérstakt styrktarprógram fyrir fótbolta,
sem hefði marga mismunandi þjálfunarþætti setta inn í hverja styrktaræfingu. Til
dæmis sprengikraftsæfingar með dýnamískum þáttum inn í, styrktaræfingar með
dýnamískum þáttum, plýometrískar æfingar sem eru bæði með mikilli og lítilli ákefð
og fimisæfinar sem hafa dýnamíska stöðuleikaþætti.
Framkvæmd: Þátttakendur voru valdir úr tveimur fótboltaliðum innan borgarmarka
Reykjavíkur. Það voru 23 karlar í rannsóknarhóp og 23 karlar í viðmiðunarhóp.
Þessari rannsókn var skipt upp í nokkra þætti. Skoðaðir voru áhættuþættir í neðri
útlimum með 2D hreyfigreiningu, út frá framstigs hoppprófi með lendingu á öðrum
fæti. Einnig voru skoðaðar frammistöðumælingar á 30 m sprettprófi, hámarks
hoppprófi og hámark styrkprófi. Prófin voru framkvæmd fyrir og eftir inngrip sem
var gert með sérstöku styrktarprógrami (próf fyrir inngrip M1 og próf eftir inngrip
M2). Mælingar á prófum í eftirfylgni voru einnig tvær (prófin voru tekin á miðju
fótboltatímabili M3 og í lok tímabils M4). Prófin sem voru gerð í eftirfylgninni voru
hraðamæling, hámarkshopp og hámarksstyrkur. Rannsóknarhópurinn fékk einnig
áframhaldandi prógram í gegnum alla eftirfylgnina. Fyrri meiðsli voru einnig skráð
hjá þátttakendum áður en rannsókn hófst og einnig voru meiðsli yfir allt
fótboltatímabilið skráð niður, en það var gert eftir tímabilið.
Niðurstöður: Meiðsli: Það var ekki marktækur munur á meiðslum milli hópa.
Framistöðumælingar í hraðaprófi og styrkprófi: Það var marktækur munur á milli
iv
hópa í mælingum M1 og M2 þar sem rannsóknarhópur náði betri árangri miðað við
viðmiðunarhópinn. Í hraðaprófi (F = 5.62, P = 0.02) og í styrkprófi (F = 4.58, P =
0.04). Aftur á móti var enginn marktækur munur á hópum í hámarks hoppprófi í
mælingum M1 og M2. Einnig var enginn munu á milli hópa í eftirfylgni mælingum
M3 og M4. Hreyfigreining: Það var engin munur á milli hópa í hreyfigreiningunni í
mælingum M1 og M2.
Ályktun: Það lítur út fyrir að sérstakt styrktarprógram geti haft jákvæð áhrif á
bætingu á hraða og styrk miðað við styrktarprógram sem er gert með ketilbjöllum og
þjálfun í lyftingarsal. Fyrir framtíðar rannsóknir væri gott að finna aðrar mælingar
fyrir hreyfigreiningu sem gætu hugsanlega útskýrt betur breytingu á hreyfigum miðað
við fækkun á meiðslum út frá mismunandi tegundum af styrktarþjálfun. Út frá því
væri hugsanlega möguleiki að spá betur fyrir um líkur á meiðslum hjá
fótboltamönnum heldur en er hægt að gera í dag. Það þurfa einnig að vera fleiri
þátttakendur í framtíðarrannsóknum til að fá aukið tölfræðilegt afl.
v
Preventing Injuries in Lower
Extremities with Strength Training and
Muscular Control
Jóhannes Már Marteinsson
Thesis submitted to the School of Science and Engineering at Reykjavík
University in partial fulfillment of the requirements for the degree of
Master of Science in Exercise Science and Coaching
Student:
___________________________________________
Jóhannes Már Marteinsson
Supervisor:
___________________________________________
Einar Einarsson
Examiner:
___________________________________________
Árni Árnason
vi
Acknowledgements
I would like to thank my supervisor Einar Einarsson for his help and guidance
throughout the work of this study and his comments and text review. Ásmundur
Eiríksson, managing director of Kine ehf, for all the help with the technical side of
the study. Also I would like to thank Einar Einarsson for his help and guidance while
performing the tests on the players. I would also like to thank Thelma Dögg
Ragnarsdóttir for help with configuration of SPSS and Excel document. I would also
like to thank Hafrún Kristjansdóttir for statistical guidance. I would like to thank the
coaches of the football teams and the players to for participation in the study, without
them the study would not be possible. Special thanks go to Róbert Magnússon for
review of the Thesis, Pétur Einar Jónsson and Róbert Magnússon, owners of Atlas
endurhæfing ehf for use of the facilities for learning. And last but not least I would
like to thank my wife, my three wonderful kids, friends and family for all the support,
patience and encouragement while working on the thesis.
vii
Contents
1. Introduction ....................................................................................................................... 1
1.1 Injuries in sports .............................................................................................................. 1
1.2 Risk factors for ACL and prevention methods ............................................................... 2
1.3. Hamstrings injuries, risk factor and strengthening ........................................................ 3
1.4. Injuries prevention and strength training ....................................................................... 4
1.5. Strength training ............................................................................................................. 4
1.6. Plyometrics and strength training. ................................................................................. 5
1.7. Purpose of the study, ...................................................................................................... 5
1.8. Research Question and Hypothesis ................................................................................ 6
2. Literature review ................................................................................................................... 7
2.1. Movement of The Human Body, lower extremities and Postural Control ..................... 8
2.3. Neuromuscular adaption and Muscle Strengthening ..................................................... 9
2.4. Injuries in football ........................................................................................................ 10
2.4.1. Frequency of injuries in football ........................................................................... 10
2.4.1.1 Epidemiology of Anterior Cruciate Ligament (ACL) Injuries ............................ 11
2.4.1.2. Osteoarthritis after ACL and meniscus Injuries ................................................. 12
2.4.2. Risk Factors for injuries in lower extremities ....................................................... 12
2.4.2.1 Risk Factor for ACL Injuries .............................................................................. 14
2.4.2.2 Risk factors for Hamstring strain. ....................................................................... 15
2.4.2.2.1 The length and laxity of hamstring .................................................................. 16
2.4.2.2.2. Insufficient strength and muscle imbalance in hamstring as a risk factor ....... 16
2.4.2.2.3. Other risk factors for hamstring injuries. ........................................................ 17
2.5. Risk Factors and Prevention Methods ......................................................................... 18
2.6. Different Strength Training for football and other sports ............................................ 19
2.6.1. Strength Training .................................................................................................. 20
2.6.2. Strength Training, Plyometric and Balance Training. .......................................... 20
2.6.3. Low Intensity Plyometrics. ................................................................................... 21
3. Methods .............................................................................................................................. 22
3.1. The Participants ........................................................................................................... 22
3.2. Measurement Instruments ............................................................................................ 22
3.3. Procedure ..................................................................................................................... 23
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3.3.1. The intervention training program ............................................................................ 27
3.3.2. Injuries registration. .................................................................................................. 29
3.4. Data Process ..................................................................................................................... 29
3.4.1 Analysing of anthropometric data and performance parameters ........................... 30
3.4.2 The history of Injuries. ........................................................................................... 31
3.5. Data Analysis ............................................................................................................... 31
4. Results ................................................................................................................................. 32
4.1. Participation in measurements and the configuration of the participants .................... 32
4.2. Injury profile during the football season ...................................................................... 35
4.3. Difference in performance parameters before and after the intervention period. ........ 36
4.4. The result for the kinematic tests for the research group and the control group before
and after the intervention period. ........................................................................................ 36
4.5. The follow-up between the research group and the control group ............................... 38
4.6. The chances in performance between measurements in tests M1 through M4 with in
the groups. ........................................................................................................................... 39
5. Discussion ........................................................................................................................... 40
5.1. Comparison for injuries: .............................................................................................. 40
5.2. Comparison related to kinematics ................................................................................ 42
5.3. Comparison in Measurements of the Performance tests: ............................................. 45
5.4. Comparison in follow-up measurements: .................................................................... 46
5.5. Disadvantages and Defects .......................................................................................... 47
5.6. Benefits ........................................................................................................................ 47
6. Conclusion .......................................................................................................................... 47
References ............................................................................................................................... 49
7.1. Appendix. Upplýst samþykki ........................................................................................... 65
7.2. Appendix. Kynningarbréf til væntanlegra þátttakenda ................................................... 67
7.3. Appendix. Samstarfsyfirlýsing ......................................................................................... 70
7.4. Appendix. Annual plan and pictures of exercises ............................................................ 71
7.5. Appendix. Strength training program for the control group ........................................... 80
7.6. Appendix. The Intervention Program .............................................................................. 82
7.7 Appendix. Spurningarlisti áður en mælingar eru framkvæmdar .................................... 110
7.8. Appendix. Meiðslaskýrsla eftir tímabil ........................................................................... 119
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Table of figures
Figure 1. Multifactorial model of athletic injuries etiology .................................................... 12
Figure 2. Dynamic recursive model of sport injuries (Meeuwisse et al., 2007). Intrinsic and
extrinsic risk factors. ............................................................................................................... 14
Figure 3 Sync box .................................................................................................................... 22
Figure 4 Time table for the research ....................................................................................... 24
Figure 5. Dropouts during the study for the research group. ................................................ 25
Figure 6. Dropouts during the study for the control group ................................................... 25
Figure 7 the forward jump test (hop lunge) ............................................................................ 27
Figure 8 marker placement ..................................................................................................... 27
Figure 9 Analyzing angles of hip, knee and ankle .................................................................. 31
Table of tables
Table 1. Test sequence in the study ........................................................................................ 24
Table 2 Desciption of every test taken in the study ................................................................ 26
Table 3. Mean differences between the groups ...................................................................... 33
Table 4 Frequency of previous injuries and the players that did not get injured..................... 33
Table 5. The difference in frequency of previus injuries and the players that did not get
injuried .................................................................................................................................... 34
Table 6 Profile of previous injuries and days absent from competition and practice. ........... 34
Table 7 Profile of injuries during the season and days absent from competition and practice
................................................................................................................................................ 35
Table 8. Frequency of injuries during season and the number of players that did not get
injured ..................................................................................................................................... 36
Table 9. Mean difference in performance parameters before and after the intervention
program ................................................................................................................................... 36
Table 10. The difference of the mean for the groups in valgus motion in the knee before and
after the intervention periode .................................................................................................. 37
Table 11. The difference of the mean in the research and control groups for the flexion in the
hip before and after the intervention periode .......................................................................... 37
Table 12. The difference of the mean for the groups in flexion in the knee before and after the
intervention period .................................................................................................................. 38
Table 13. The difference of the mean for groups in flexion in the ankle before and after the
intervention period .................................................................................................................. 38
Table 14. Mean difference in performance parameters in the follow-up. ............................... 39
Table 15. The mean difference in performance parameters within groups in the follow-up .. 39
1
1. Introduction
Injuries in sport are a fact and there has been done much research about the
frequency of injuries in lower extremities. Studies have revealed some ways to
reduce the probability of injuries of lower extremities in sports with
neuromuscular training protocols, but only few have measured performance
parameters as a positive effect of such training.
The world’s most popular sport is football; there are approximately 265
million male and female players who are active in the game of football and 5
million referees and officials. That makes it 270 million active people in the
game of football in 2006. („Big Count“, e.d.). In Iceland there where 32408
players, both male and female, and 1749 referees and officials that where active in
the game of football in the year 2006 („Big Count“, e.d.).
In today society sport play important role and the benefits of physical activity
are well documented, both in youth and elderly people. On the other hand as more
and more people are getting involved in physical activities the number of sports-
related injuries are also increasing (Maffulli, Longo, Gougoulias, Caine, &
Denaro, 2011; Baarveld, Visser, Kollen, & Backx, 2011).
Football is one of the physical activities that sport-related injuries are most
noticeable (Baarveld et.al., 2011). Football is powerful and dynamic sport and
there are high incidents of injuries in that sport (Hawkins & Fuller, 1999;
Hawkins & Fuller, 1996; Baarveld et. al., 2011). Árnason (2008) did a research
where he studied male football players. The most common injury was strain in
muscles; most frequent was hamstring, then groin, ligament injuries, knees and
ankles (Árnason, 2008). In male football were most injuries sprain of ligaments,
sprain of muscles and contusion, but knee injuries were the most severe injuries
like the ACL (Árnason, 2004).
1.1 Injuries in sports
Injuries in sports are different in nature and it depends on the sport and the
combination of intrinsic factor and extrinsic factors. The intrinsic risk factors can
vary from one athlete to another, for example age, flexibility, muscle strength
imbalance, strength, anatomical alignment, neuromuscular control, somatotype,
previous injuries, and more. These factors have a direct effect on the human body.
The extrinsic risk factor is on the other hand outside of the body. Examples of
2
extrinsic factors are playing surface, equipment, and weather conditions. These
risk factors can also change and the athlete can be exposed to different risk factors
throughout time (Meeuwisse, Emery, Tyreman, & Hagel, 2007; Meeuwisse, 1994;
Bahr & Holme, 2003). Meeuwisse (1994, 2007) argued that it was necessary to be
constantly valuating the risk factors. In real live, sports are dynamic and when an
incident happens to an athlete it can alter the sensitivity of an intrinsic risk factor
even if the incident did not reach the calibration of being called injury
(Meeuwisse et.al., 2007; Meeuwisse, 1994).
1.2 Risk factors for ACL and prevention methods
Risk factors for ACL are multiple and there are 0.4 % probability that a
male athlete can rupture the ACL ligament and for women 0.7% probability in
one season (Waldén, Hägglund, Magnusson, & Ekstrand, 2011). The main injury
mechanisms ACL injuries has been proven to be; External rotation of the tibia
with valgus loading while knees are flexing (Koga et.al., 2010; Krosshaug et.al.,
2007; Hewett et.al., 2005), abduction around knee and hip (Hewett et.al., 2005),
increased motion in coronal plain in ankle (Ford, Myer, Toms, Hewett, & others,
2005) and Increased laxity in the knee (Markolf et.al., 1995; McLean, Huang, Su,
& van den Bogert, 2004; Woo, Hollis, Adams, Lyon, & Takai, 1991).
Women are more likely to have ACL injuries than men; they have more
valgus motions, more strain forces on the knee and more anterior shear forces
while they are landing after jumping compared to men (Chappell, Yu, Kirkendall,
& Garrett, 2002; Hewett et.al., 2005). One of the reasons for increased adduction
motion and shear forces on the knee is high angular velocity. Were the hamsrteng
loses part of the abilty to generate power. Women are in greater risk for this
compared to men (Ahmad et.al., 2006; Ford et.al., 2005; Ford, Shapiro, Myer,
Bogert, & Hewett, 2010; Hewett, Myer, & Zazulak, 2008; Hewett, Myer, Ford,
Paterno, & Quatman, 2012).
Research has demonstrated that prevention programs should aim at single
leg jumping and landing techniques, single leg exercises and different strategies
for deceleration techniques, but keep in mind what is best for different sports
(Munro, Herrington, & Comfort, 2012). Prevention programs should also
emphasize on strengthening hamstring and the activation of the hamstring muscle,
to get better dynamic control of the knee. Neuromuscular training could also lead
3
to reduction of ACL injuries, by increasing neuromuscular function that could
improve the biomechanical function of the knee. The neuromuscular adaption
could optimize the reaction time that would provide greater pre-contraction of the
muscles (Ford et.al., 2005; Hewett et.al., 2012; Hewett et.al., 2008; Ahmad et.al.,
2006).
1.3. Hamstrings injuries, risk factor and strengthening
Hamstrings injuries are one of the most frequent injuries in football
(Árnason, 2004; Árnason, 2008). There are number of risk factors that have been
proposed for hamstring injuries, but there are only few of them evidence based.
(Croisier, Forthomme, Namurois, Vanderthommen, & Crielaard, 2002; Petersen
& Holmich, 2005; Opar et.al., 2012; Opar et.al., 2012; Mair, Seaber, Glisson, &
Garrett, 1996; Ekstrand & Gillquist, 1982; Witvrouw, Danneels, Asselman,
D’Have, & Cambier, 2003; Árnason, 2009; Opar et.al., 2012); Arnason,
Sigurdsson, Gudmundsson, Holme, & et.al., 2004; Mair et.al., 1996)
As was indicated above, the risk factors for hamstring injuries are
complex. There are many ways to prevent and rehabilitate hamstring injuries and
all of the risk factors need to be in consideration in the prevention and
rehabilitation programs (Petersen & Holmich, 2005; Opar et.al., 2012). There are
riskfactors for hamstreng injuries were the results of studies has been
controversial like inadequate hamstring muscle length, tightnes and flexibility
(Rolls & George, 2004; Ekstrand & Gillquist, 1982; Meeuwisse & Fowler, 1988;
Witvrouw et.al., 2003; Árnason, 2009).
Studies has argued that Insufficient strength in hamstring could be a risk
factor for injuries in the hamstrings muscle (Hawkins, Hulse, Wilkinson, Hodson,
& Gibson, 2001; Askling, Karlsson, & Thorstensson, 2003; Arnason, Andersen,
Holme, Engebretsen, & Bahr, 2008; Árnason, 2009). There are studies that
support that the Nordic hamstring lowering exercise that strengthens the
hamstring muscle in eccentric and isometric muscles work. There are evidence
that this exercise can reduce injuries in hamstring up to 65% (Árnason, 2009;
Arnason et.al., 2008; Brooks, Fuller, Kemp, & Reddin, 2006).
There are suggestions for relationship between neuronal tension and pain
in posterior region of thigh (Se & Kp, 1998; Kornberg & Lew, 1989). The
4
neuronal adverse tension may be a consequence or be a factor in the etiology of
repetitive hamstring injuries (Se & Kp, 1998). Neuromuscular control of lumbar
movements and pelvic tilt could be an important element in high speed sports like
athletics, football and basketball. This knowledge could be important in
prevention of hamstring injuries and making rehabilitation programs (Cibulka,
Rose, Delitto, & Sinacore, 1986; Hennessey & Watson, 1993).
1.4. Injuries prevention and strength training
There have been many researchers in the field of preventing injuries to
lower extremities in women and men (Petersen et.al., 2005; Lephart et.al., 2005).
Likewise, there has been much research in the field of training exercises to find
out which exercises are the best to produce power for sports that needs speed,
strength, agility, explosive power and jumping (Behrens & Simonson, 2011;
Ebben & Watts, 1998; Markovic & Mikulic, 2010; Myer, Ford, Palumbo, &
Hewett, 2005).
There have many published articles on how to design programs that are able to
reduce the probability of injuries. Most of the results from these studies indicate
that it is necessary that those programs include plyometrics, strength training,
dynamic stabilization and neuromuscular training. Furthermore, combining these
training factors together has revealed promising results (Shultz et.al., 2010;
Hewett et.al., 1999; Hewett, Stroupe, Nance, & Noyes, 1996; Myer et.al., 2005;
Mandelbaum et.al., 2005; Petersen et.al., 2005; Myer, Ford, McLean, & Hewett,
2006; Lephart et.al., 2005; Huston & Wojtys, 1996). Shultz et al (2010) pointed
out that researchers should continue to find new and different prevention
programs and try to identify how much is necessary. For instance, how much
stimulus, how much time? Do the effect last, or is it necessary to do it all the time
(Shultz et.al., 2010).
1.5. Strength training
Studies have shown that strength training extensor muscles in legs
improves power, jumping height and sprinting speed (Manolopoulos,
Papadopoulos, & Kellis, 2006; Fatouros et.al., 2000; McBride, Triplett-McBride,
Davie, & Newton, 2002). Ronnestad, Kvamme, Sunde, & Raastad, (2008) quoted
in Schmidtbleicher in the book Strength and Power in Sport (1992) were he
showed that maximal strength is important to power performance because power
5
is the production of strength and speed. Those who increases one maximum
repetition strength, usually have better probability of increasing power
performance and better ability to make power.
1.6. Plyometrics and strength training.
In most studies that cover this topic is recommended that combination of
strength training and plyometric training could increase power and the ability to
generate power, rather than either plyometric or strength training separated
(Adams, O’Shea, O’Shea, & Climstein, 1992; Fatouros et.al., 2000; Harris, Stone,
Proulx, & Johnson, 2000; Toji, Suei, & Kaneko, 1997). On the other hand it has
argued that it is not necessary to do plyometric strength training when the
footballers are also training football (Ronnestad et.al., 2008).
1.7. Purpose of the study,
The purpose of this study was to add to the knowledge that exists, with
combining different strength training techniques, combine exercises that has
factors like strength, power, stabilization and balance. Such a strength program
that can promote both increase in power, improves strength and reduces the
chance of injury. In this research I will test the effectiveness of specialized
strength training versus normal strength training to prevent injuries and increase
strength and power in elite male football players.
The coach could have a tendency to skip the stabilization and balance
training, when the time is limited per training session. Which is one of the training
factors that are believed to be likely to prevent injuries in the lower extremities?
(Hewett et.al., 2005; Petersen et.al., 2005; Hewett et.al., 1999; Hewett et.al.,
2012).
Looking at the literature, it has not revealed many researches indicating
that specialized strength program can reduce the risk of injuries and also give
similar strength and power benefits as a form of other strength and power
programs. As revealed in the literature injuries in football are complex, some
injuries are more likely to happen in women’s football and some in men’s
football. In this study the focus is on one of the most frequent injuries, like
hamstring injuries but also knee injuries, which is considered to be the one of the
worst injuries for a football player.
6
1.8. Research Question and Hypothesis
I will in this study test my hypothesis; that a specialized strength training
program can increase stabilization and balance, therefore, reduce risk of injury.
Furthermore, it will increase strength and power for the football players just as
well as other strength training programs. The benefit of this kind of a program
over others is that coaches see better performance in strength and power output
whilst performing injury prevention exercises. One of the aims is to motivate the
athletes to do the program since it would improve their performance in sport and
reduce risk of injury.
The following hypothesis will be kept in mind in the process of this
research.
1. Is there a difference in frequency of injuries in lower extremities
between the research group and the control group during the football
season 2013?
a. H1; there will be fewer injuries in lower extremities in the
research group after the football season, compared to the
control group.
b. H0; There will be no difference in frequency of injuries in
lower extremities between the research group and the control
group.
2. Is there a difference in kinematics in lower extremities between the
research group and the control group after the intervention period?
a. H1;The research group is going to have better movement
kinematic on a forward jump landing task in lower extremities,
that is greater flexion angle movement in hips, knee and ankle,
from the lateral view, compared to the control group
b. H1; the research group is going to have less dynamic valgus
moment in the knee from the anterior view, compared to the
control group.
c. H0; there will be no difference in kinematics between the
research group and the control group.
7
3. Is there a difference in speed, power and strength performance
between the research group and the control group after the
intervention period?
a. H1; The research group will have equal or better speed, power
and strength performance after the intervention program, in
mid-season and after the football season, compared to the
control group.
b. H0; There will be no difference between the research group and
the control group.
4. Is there a difference in performance in speed, power and strength
during the intervention and the follow-up through the football season
2013, with in the research group and the control group?
a. H1; The performance in speed, power and strength will increase
during the intervention period, the performance will be the
same or increase in the follow-up throughout the football
season 2013, with in the research group and the control group
b. H0; There will be no difference in performance within the
groups during the intervention period and in the follow-up
throughout the football season 2013.
2. Literature review
In this section I will give a short overview of the literature review. It will
start off with short information on movement of the human body, postural control,
neuromuscular control, and muscle strengthening. Injuries in football, frequency,
mechanism, incidence of common sport injuries and football injuries will be
described. The importance to understand the interaction between different risk
factors for injuries in order to create an effective preventive training program that
can reduce the likelihood of sports injury. Then go on to what have been doing in
the prevention programs, including strength training, neuromuscular training,
dynamic balance training, jumping and plyometric training. The review will also
try to describe what kind of training has been proven to be most effective in
8
strengthening the human body and for producing power in sports that require
speed, strength and power.
2.1. Movement of The Human Body, lower extremities and Postural
Control
The movement of the lower extremities is controlled by certain kinetic
chain. The trunk, hips, knees and ankles are the different anatomical parts of that
chain. To understand the movement of the body, it´s dynamic capabilities and
biomechanical factors that may be part of a previous injury or dysfunction that
can lead to an injury. This can be related to a neuromuscular or muscular
imbalance, anatomical defects like, q-angle of hips, loose ligaments and more
(Griffin et.al., 2006).
To understand the movement of the body, it can be better to break the
body down to simpler or smaller regions for instance: Lumbar-pelvic-hip-complex
or the core. These consist of the lumbar vertebrae, pelvis and hips, and the passive
and active structures that either produce or restrict movement of above mentioned
body segments (Wilkerson, Giles, & Seibel, 2012). Core stability has been
defined as the ability to control position of the core and motion of the trunk over
the legs and pelvis, to allow optimum load transfer, production and control of
motion and force to the terminal elements in the integrated chain activities
(Kibler, Press, & Sciascia, 2006; Wilkerson et.al., 2012).
Maintaining the dynamic joint stability throughout the kinetic chain that
extends from the lumbar spine to the ankles, have been argued to be important
consideration for the concept of core stability. Core stability is an important factor
for preventing injuries (sprains and strains) in lower extremities and core region of
the body (Barr, Griggs, & Cadby, 2007; Borghuis, Hof, & Lemmink, 2008;
Hodges, Richardson, & Hasan, 1997; Wilkerson et.al., 2012). Dynamic is the key
word, when looking at postural control in sports. Most sports are dynamic were
the individual is constantly changing position and direction. The dynamic
postural control involves many levels of movement around the base of support,
like jumping in different directions and keeping the upper body as still as possible,
or different types of agility and movement without compromising the base of
support (Gribble, Hertel, & Plisky, 2012; Herrington, Hatcher, Hatcher, &
McNicholas, 2009; Wikstrom, Tillman, Schenker, & Borsa, 2008).
9
The Muscular system that is attached to the Lumbar-pelvic-hip-complex
can play an important role in postural and dynamic control. Dysfunction of the
lower back, weakness and alterations of neuromuscular activation patterns can
lead to injuries in the core and also in distant joints (Beckman & Buchanan, 1995;
Hodges, 2003). The focus of training the core should be on the deeper muscles of
the lumbar region, the multifidus and abdominal transversus but also on the
general abdominal muscles, paravertebral and gluteal muscles. This is believed to
enhance capability of performance and reduce risk of injuries (Nadler, Malanga,
DePrince, Stitik, & Feinberg, 2000; Wilkerson et.al., 2012; Hodges et.al., 1997).
2.3. Neuromuscular adaption and Muscle Strengthening
There are many factors in the muscular system that is affected when
performing strength training. It is important to understand the adaptation that
exists in the neuronal system when a new movement is learned. The neuronal
Darwian process is theory that describes neuromuscular adaption. How is the
neuronal system able to adapt continuously to different circumstance and
movement over time? The key to functional aspects of this idea is that certain
neuronal pools work together, that are related to specific zones. This depends
essentially on two factors (Tipton & Medicine, 2006). One: Selection of certain
neuronal groups that perform specific motor coordination or motor neuron pattern
is consistently updated from experience of special item or mechanism. Two:
These nerves groups form a specific motion pattern, which is in turn formed by
coordinating selected sensory and motor nerve processes. This idea also assumes
that different neural populations can perform the same process again (Tipton &
Medicine, 2006). When we perform a particular movement, the nervous system
learns how the movement is performed. The nerve messages are received faster,
because the nerve groups that are selected for this particular movement is
activated from a higher motor center and also contributed by sensory nerves in the
area that is being used in the movement (Tipton & Medicine, 2006).
It has also been argued that a motor relearning in the spinal cord can
happen when reflexes are present. This is more relevant for coordination of motor
unit in movement, which attempts to activate aspects of motor neuron populations
with specific exercises to elicit greater coordination of motor nerve groups (motor
pool recruitment (Tipton & Medicine, 2006). Coordination of motor units is one
10
of the primary key to generate power at the right time and under the right
conditions. It has been shown that with specific dynamic training it can improve
this coordination. Studies have demonstrated that there is a greater coordination of
muscles with eccentric muscle work rather than concentric muscle work. It is also
believed that the rate of depolarization can be increased by training and therefore
lead to increased speed to achieve maximum power and increase the maximum
power (Tipton & Medicine, 2006).
2.4. Injuries in football
Football is one of the physical activities that sport-related injuries are most
noticeable (Baarveld et.al., 2011). Football injuries involve many segments of the
body, but mostly in the lower extremities. The severity of these injuries does vary,
from minor injuries that last from 1 day absence from competition to more serious
injuries with absence of 28 or more days from competition, which can end a
football carrier (Fuller et.al., 2006; Rahnama, Reilly, & Lees, 2002; Wong &
Hong, 2005; Engstroem, Johansson, & Tornkvist, 1991; Hägglund, Waldén, &
Ekstrand, 2009; Lüthje et.al., 1996; Hawkins & Fuller, 1999; Hawkins & Fuller,
1998; Árnason, 2004; Hawkins et.al., 2001; Árnason, 2008).
2.4.1. Frequency of injuries in football
When injuries in football are reviewed it is necessary to look at the
frequency of injuries and what kind of injuries are most common and what
injuries are harmful for the athlete/football player. Injuries in Icelandic male
football second and first division and the insides of injuries in football was high in
Iceland (Árnason, 2004; Árnason, 2008). The most common injury was muscle
strains (n=75); the most frequent in hamstring (n=31), then groin (n=22).
Ligament injuries were most common in knees (n=20) and in ankle (n=20)
(Árnason, 2008). In the PhD thesis from Árnason (2004) where he studied
injuries in male football. He found out by reveawing many researches, most
common injuries where ligament sprains, 19-55%, muscle strains 12-37% and
contusions 4-26% other injuries were less significant like fractures and
dislocations. The body segments that are most injured is in this order; first the
ankle, then the knees, thigh, groin, foot, lower leg, back and the lowest of
frequency was the head. On the other hand newer studies have shown higher
proportion of hamstring muscle injuries. But the most severe injuries were knee
11
injuries, and the ACL was the worst, and the football players were longest time
away from training and matches (Árnason, 2004; Waldén et.al., 2011).
In a two year survey from Baarveld et al. (2011), they registered 694
sports-related injuries. They found out that per 1000 patients seen by general
practitioner there was 23.7 incidents of sport-related injuries. They also found
that most of these injuries was from football players (Baarveld, Visser, Kollen, &
Backx, 2011).
When looking at the severity of injuries, researchers have classified how
many days the athlete cannot participate in training sessions, from the time of
injury to the time of fully returning to the sport training. According to Fuller et al
(2006) the time period when a player can participate in a football game or practice
from a following injure? The injury is categorized as a minor, or cero day of
injury, when the athlete is absent for one to three days the injury is called
minimal, four to seven days it is called mild, 8 to 28 the injury is called moderate
and if the injury lasts more than 28 days it is called severe. That kind of injury
can be carrier threatening injury (Fuller et.al., 2006). Over 65% of injuries in
football are classified as mild or minor, 25% of them are moderate and
approximately 10% are classified as severe (Rahnama et.al., 2002; Wong & Hong,
2005; Engstroem et.al., 1991; Hägglund et.al., 2009; Lüthje et.al., 1996; Hawkins
& Fuller, 1999; Hawkins & Fuller, 1998; Árnason, 2004; Hawkins et.al., 2001).
2.4.1.1 Epidemiology of Anterior Cruciate Ligament (ACL) Injuries
As has been mentioned that ACL injuries are relatively uncommon
compared to thigh muscles and ankle strains and sprains, there is a 0.4%
probability that a male athlete can rupture the ACL ligament, and a 0.7%
probability for women in one season (Waldén et.al., 2011). ACL injuries are
common in the USA and it is estimated that over 1, 5 million ACL reconstructions
have been done in the last 20 year. The cost of ACL reconstruction and
rehabilitation is estimated to be around 17000 US dollars. It is likely that the cost
goes over 3 billion US dollars each year in the USA (Kim et.al., 2011; Hewett
et.al., 1999). It has been estimated that 80000 to 250000 ACL ruptures occurs
every year. Around half of them are young people in sports from the age 15 to 25.
Despite surgical stabilization of ACL reconstructive, the posttraumatic arthritis
12
frequently develops in young athletes. Therefore the one of their emphasis was to
improve prevention programs to increase their effectiveness (Griffin et.al., 2006).
2.4.1.2. Osteoarthritis after ACL and meniscus Injuries
Evidence suggests that osteoarthritis can develop 10-14 years after ACL
ruptures in athletes. The probability of osteoarthritis in young women and men
can be up to 78%, 10-14 years after the ACL rupture. It seems that age is a factor,
as athletes over 30 years old have increased risk to get osteoarthritis. Stability
rehabilitation has on the other hand shown that there is a possibility to reduce the
risk of getting osteoarthritis, but it will not prevent it (Gillquist & Messner, 1999;
Lohmander, Östenberg, Englund, & Roos, 2004; Lohmander, Englund, Dahl, &
Roos, 2007; Porat, Roos, & Roos, 2004).
2.4.2. Risk Factors for injuries in lower extremities
Injuries in sports are different in natures and it depends on the sport and
the combination of intrinsic and extrinsic risk factors. The same individual can be
exposed to different risk factors rapidly over time in many similar conditions and
he may and may not get injured? To be able to make a prevention program to
minimize the risk of injuries, the researcher or the coach must examine the many
risk factors that are thought to be prior to the injury (Meeuwisse et.al., 2007).
Sports related injuries are in fact multifactorial. Multifactorial model
(Figure 1) from Meeuwisse et al (2004) attempts to account for the interaction of
multiple risk factors, both intrinsic and extrinsic that interact to make the athlete
more likely to have an injury before the injury actually happens (Meeuwisse,
1994; Meeuwisse et.al., 2007).
Figure 1. Multifactorial model of athletic injuries etiology
13
Meeuwisse et al (2007) outlined a new manuscript; model for more
dynamic approach containing the consequences of repeated participants in sports,
both with and without injuries (Meeuwisse et.al., 2007).
Movement in sports are dynamic and change over time both in the game and in
repeated events over time, and the athletes can be exposed to extrinsic risk factors
repeatedly? They can alter the sensibility to the risk factors. Moreover the athlete
can be exposed to an incident that will not reach the grade of being called an
injury, but still enhance the intrinsic risk factors. Definition of an incident can be
asymptomatic microtrauma that is caused by repeated collision, fatigue in one
football game, or micro trauma to joints or muscle. This can lower strength or
reduce neuromuscular control, and then the athlete may be more predisposed to
injury. These will change the picture for the athlete, even if most of other
elements and the environment may remain constant. Meeuwise et al (2007)
believed that the new model, dynamic recursive model of sport injuries (figure 2),
could be more effective in understanding the etiology of injuries and the
researchers could be more effective in targeting the appropriate preventions
strategies. Were the incident in a sport event may cause injuries to happen, or it
may not have any traumatic effect. But still it alters some of the intrinsic factor
that may cause an injury later or in the same sports event or the next. It can also
have the effect, that adaption occurs and the athlete is better prepared for the next
incident. As previously stated, sport is dynamic in real live, also the athlete and
the risk factors, both intrinsic and extrinsic factors. So there is a need to be
constantly evaluating the risk factors, both when injuries happen and also in the
absence of injury (Meeuwisse, 1994).
14
Figure 2. Dynamic recursive model of sport injuries (Meeuwisse et al., 2007). Intrinsic and extrinsic
risk factors.
Every athlete has his own set of intrinsic risk factors that can vary from,
for example age, flexibility, muscle strength imbalance, strength, anatomical
alignment, neuromuscular control, somatotype, previous injuries, and more.
These factors have direct effect on the human body. But extrinsic risk factors are
outside of the body. For example playing surface, equipment, and weather
conditions (Meeuwisse et.al., 2007; Meeuwisse, 1994; Bahr & Holme, 2003b).
2.4.2.1 Risk Factor for ACL Injuries
There are many known risk factors concerning the ACL like increased abduction
motion torque in the knee, increased valgus motion of the knee and hip, anterior
shear forces, decreased ability to produce force at high angular velocity in the
hamstring muscle and the sequence of timing and ratio between hamstring and
quadriceps muscles (Ford et.al., 2005; Hewett et.al., 2012; Hewett et.al., 2008;
Ahmad et.al., 2006; Munro et.al., 2012). Increased motion of the ankle in coronal
plain in jumping and landing could also been related to increased risk of ACL
injuries in women (Ford et.al., 2005). It has been predicted that ACL Injuries are
more likely to happen when there is increased motion inside the knee joint
(Markolf et.al., 1995; McLean et.al., 2004; Woo et.al., 1991). Many researchers
agree that female, after puberty and in the early adulthood, have more risk of ACL
injuries than men (Ford et.al., 2005; Hewett et.al., 2012; Hewett et.al., 2008;
Ahmad et.al., 2006). As said above the adduction and dynamic knee valgus can be
related to injuries in lower extremities, it should be symmetrical for unilateral step
15
landing task. The valgus angle in the knee should be in the range of 1-9° for men
and 5-12° for women (Herrington & Munro, 2010). If the knee is nearly fully
extended there is a greater risk of ACL injuries (DeMorat, Weinhold, Blackburn,
Chudik, & Garrett, 2004).
It has been predicted that women are in 5.3 times more relative greater risk
of sustaining a valgus collapse than male players have greater hip and knee
flexion than men in landing task (Koga et.al., 2010; Krosshaug et.al., 2007).
Women have more valgus motion, strain forces (Chappell et.al., 2002; Munro
et.al., 2012) and more anterior shear forces in lower extremities while they are
jumping and landing than men (Chappell et.al., 2002). There fore they need more
stabilization training and preventions training than men (Hewett et.al., 2005;
Waldén et.al., 2011).
Many studies argue that prevention programs should emphasize on
strengthening hamstring and the activation of the hamstring muscle, and therefore
to get better dynamic control of the knee. Neuromuscular training could also lead
to reduction of ACL injuries, by increasing neuromuscular function that could
improve the biomechanical function of the knee. The neuromuscular adaption
could optimize the reaction time that would provide greater pre-contraction of the
muscles (Ford et.al., 2005; Hewett et.al., 2012; Hewett et.al., 2008; Ahmad et.al.,
2006; Munro et.al., 2012; Ford et.al., 2010). It has also been suggested that
prevention programs should aim at good landing and cutting technique, without
valgus loading, with the knees in a flexed position (Koga et.al., 2010; Munro
et.al., 2012).
2.4.2.2 Risk factors for Hamstring strain.
As mentioned, hamstring injuries are one of the most common injuries in
football (Árnason, 2008; Ekstrand, 2008; Árnason, 2004; Petersen & Holmich,
2005; Hauge Engebretsen, Myklebust, Holme, Engebretsen, & Bahr, 2010). It has
been demonstrated that hamstring injuries account for 12-16 percent of all injuries
in Australian and English football (Petersen & Holmich, 2005). It has been
estimated that hamstring injuries cost 74.4 million pounds in premier and other
football league clubs in English football in one season 1999 to 2000. In Australian
football, the cost was estimated in to be around 1.5 million dollars in the 2009
16
season (Opar et.al., 2012). There are a number of risk factors for hamstring
injuries but there are only few which are evidence based. Risk factors include
muscle imbalance, H/Q ratio (Croisier et.al., 2002; Petersen & Holmich, 2005;
Opar et.al., 2012), muscle fatigue (Petersen & Holmich, 2005; Opar et.al., 2012;
Mair et.al., 1996), tightness of the hamstring muscle (Ekstrand & Gillquist, 1982;
Witvrouw et.al., 2003; Árnason, 2009; Petersen & Holmich, 2005; Opar et.al.,
2012), prior injuries (Petersen & Holmich, 2005; Arnason et.al., 2004; Opar et.al.,
2012; Hauge Engebretsen et.al., 2010) and insufficient warm-up (Petersen &
Holmich, 2005; Mair et.al., 1996). The risk factors of hamstring injuries are
complex. There are many ways to prevent and rehabilitate hamstring injuries and
all of the risk factors need to be considered for in the prevention and rehabilitation
programs (Petersen & Holmich, 2005; Opar et.al., 2012).
2.4.2.2.1 The length and laxity of hamstring
Inadequate hamstring muscle length has been thought to be a risk factor
for injuries in the muscle but results has been controversial. Rolls et al (2004)
found out that there was no connection between hamstring injuries and length of
the hamstrings muscles and they concluded that the length of the hamstring
muscle was not a predictor of injury (Rolls & George, 2004). This finding is
similar to other researches (Meeuwisse & Fowler, 1988; Ekstrand et al., 1982).
Ekstrand et al (1982) examined 180 soccer players and found no relationship
between muscles tightness in lower extremities and injuries (Ekstrand & Gillquist,
1982). Studies on the other hand have shown relationship to hamstring flexibility
and higher risk of injuries. According to Witvrouw et al (2003) an increased
tightness in hamstring or quadriceps muscles have a higher risk of
musculoskeletal lesion (Witvrouw et.al., 2003). The role of flexibility in
hamstring muscles regarding injuries is unclear and the evidence is less
convincing (Árnason, 2009).
2.4.2.2.2. Insufficient strength and muscle imbalance in hamstring as a risk factor
In recent years it has been believed that insufficient strength in hamstring
could be a risk factor for injuries in hamstring (Hawkins et.al., 2001; Askling
et.al., 2003; Arnason et.al., 2008; Árnason, 2009; Opar et.al., 2012). The Nordic
hamstring lowering is an exercise that has become a popular exercise that
strengthens the hamstring muscle in eccentric and isometric muscles work
17
(Árnason, 2009). There have been studies that supports that the Nordic hamstring
lowering exercise can reduce injuries in hamstring up to 65% between football
teams that used the exercise compared to teams that did not use this exercise
(Arnason et.al., 2008). In another study the participants where split into three
groups. One group did strength training alone, the second group did strength
training and stretching, and the third group did strength training, stretching and
the Nordic hamstrings lowering exercise. The results were that the third group had
the lowest incidents of hamstring injuries during matches and training (Brooks
et.al., 2006).
H/Q strength ratio has been studied and there are evidence that supports
that insufficient ratio could be a risk factor for hamstring injuries (Croisier et.al.,
2002; Petersen & Holmich, 2005; Opar et.al., 2012). Muscle imbalance between
right and left leg has been thought to be predictor for hamstring injuries but some
authors have found that there is no predictive power for bilateral strength
imbalance (Opar et.al., 2012).
2.4.2.2.3. Other risk factors for hamstring injuries.
There has been some believe that anatomical factors can be a predictor for
hamstring injuries. These factors are like differences in muscle fiber, differences
in neuronal stimulation, different innervations from different neuronal fibers to
different aspects of the hamstring muscle and anterior pelvic tilt recording to
lengthening of the hamstring muscle (Opar et.al., 2012). There is suggestion for
relationship between neuronal tension and pain in posterior region of thigh (Se &
Kp, 1998; Kornberg & Lew, 1989). According to Turl et al (1998) the neuronal
adverse tension may be a consequence or be a factor in the etiology of repetitive
hamstring injuries (Se & Kp, 1998). Neuromuscular control of lumbar
movements and pelvic tilt could be an important element in high speed sports like
athletics, football and basketball. This knowledge could be important in
prevention of hamstring injuries and making rehabilitation programs (Cibulka
et.al., 1986; Hennessey & Watson, 1993). Acording to Cibulka et al (1986)
patients that have experienced hamstring strain and were treated by correcting the
dysfunction in the sacral-iliac joint, they had greater force in their injured
hamstring muscle than the patients that had no correction of the sacral-iliac joint
(Cibulka et.al., 1986). It has been argued that fatigue is a predictor for hamstring
18
injuries. When the muscle gets fatigued, the capacity of lengthening reduces and
the muscles are more likely to sustain strain injuries (Petersen & Holmich, 2005)
2.5. Risk Factors and Prevention Methods
In a meta-analysis from Shultz et al. (2010), there are mentioned many
mechanical risk factors that have been mapped and intervention programs that are
specialized for prevention seem to reduce the risk factors. These programs include
plyometric, strength training, dynamic stabilization and neuromuscular training.
But there is some evidence that the intervention programs are transient (Shultz
et.al., 2010). Researchers have been developing methods that reduces the risk of
ACL injuries and studies have shown that there is a relationship between the
mechanism of the lower extremities and the noncontact ACL injuries. This has led
to developing specialized programs to reduce the risk of ACL injuries, more for
women than men. These programs where developed by coaches and researchers
that have trained and studied women's dynamics (Hewett et.al., 1999; Hewett
et.al., 1996). Newer studies tend to use similar approach that has been developed
from injury mechanism and training research, by combining many factors of
plyometric and dynamic balance exercises. These exercises can reduce valgus
motion in ankle, knee and adduction in hip and further more sports that requires
increased knee flexion’s movements that it could be necessary to practice both
plyometric and dynamic balance exercises (Myer et.al., 2006; Myer et.al., 2005;
Mandelbaum et.al., 2005; Petersen et.al., 2005).
Research has demonstrated that increased knee flexion can give the
hamstring a better torque and then a better support for the ACL (Huston &
Wojtys, 1996; Hirokawa, Solomonow, Luo, Lu, & D’Ambrosia, 1991). Increased
muscle activity in gluteus medius can improve stabilization in the knee by
reducing adduction movement in the hip (Chimera, Swanik, Swanik, & Straub,
2004). The neuromuscular and biomechanical characteristic changes in training,
has been demonstrated in both basic strength training and plyometric training. The
effects are increased strength in quadriceps muscles, increased knee flexion in
touch with the ground and the maximum flexion in the landing and increased
muscle activation in gluteus medius (Lephart et.al., 2005; Huston & Wojtys,
1996). But the difference between basic strength training program and plyometric
program is that, there can be better coordination of hamstring muscles activation
19
with plyometric training. This could increase stability of the knee and hip by
stabilizing the knee for internal/external rotational torque (Lephart et.al., 2005). It
has been argued by other researches that increased hamstring activity would
decrease the risk of ACL injuries (Nagano, Ida, Akai, & Fukubayashi, 2011;
Besier, Lloyd, & Ackland, 2003). Shultz et al (2010) pointed out that researchers
should continue to find new and different prevention programs and try to identify
how much is necessary. For instance how much stimulus, how much time and do
the effect last, or is it necessary to do it all the time (Shultz et.al., 2010).
It has been revealed that there are many risk factors for hamstring injuries
and the prevention programs or exercises should emphasize strengthening of
hamstring, especially eccentric strengthening (Petersen & Holmich, 2005; Opar
et.al., 2012; Árnason, 2009; Arnason et.al., 2008). Stretching is also thought to
be preventive for hamstring injuries even if there is lack of evidence that tight
hamstring is a predictor for hamstring injuries (Opar et.al., 2012; Árnason, 2009).
Physical conditioning has also been a factor for hamstring injuries because of
fatigue in the muscle. The capacity of lengthening reduces and the muscles are
more likely to sustain strain injuries (Petersen & Holmich, 2005; Opar et.al.,
2012). Neuromuscular training is also considered to be good for reducing the risk
of hamstring injuries. The training should be for many parts of the body,
especially for lumbar-pelvic complex, hamstring and other muscles of the lower
extremities but there are more work needed in this area of research (Se & Kp,
1998; Kornberg & Lew, 1989; Cibulka et.al., 1986; Hennessey & Watson, 1993;
Opar et.al., 2012).
2.6. Different Strength Training for football and other sports
As mentioned above, research has demonstrated that many different
exercises can reduce the risk of injuries in lower extremities. But are these
exercises fulfilling the demands of the sport, for instance providing the power and
strength that is necessary for a professional level, like professional football,
basketball and other professional sports? Is there a high demand of speed,
explosive power, agilities and strength? Or is it necessary to do other exercises
for that?
20
2.6.1. Strength Training
Research has shown that strength training targeted at extensor muscles in
legs improves power, jumping height and sprinting speed (Manolopoulos et.al.,
2006; Fatouros et.al., 2000; McBride et.al., 2002). Ronnestad et al. (2008) quoted
in Schmidtbleicher in the book Strength and Power in Sport (1992) were he
showed that maximal strength is important to power performance because power
is the production of strength and speed. Those who increase 1-RM (one
repetitions maximum) strength, usually have better probability of increasing
power performance and better ability to make power (Ronnestad et.al., 2008).
2.6.2. Strength Training, Plyometric and Balance Training.
Studies have demonstrated that professional football players that do
strength training two times a week can increase one repetition (1-RM) strength,
jump height and time in 10 and 20 meter sprinting (Helgerud, Kemi, & Hoff,
2003). Also there are researches that support the theory that plyometric training
increases power either with or without resistance, in jumping height and sprinting
speed (Wilson, Newton, Murphy, & Humphries, 1993; Fatouros et.al., 2000;
Rimmer & Sleivert, 2000).
In most published studies that cover this topic it is recommended that
combination of strength training and plyometric training could increase power and
the ability to generate power, rather than either plyometric or strength training
alone (Adams et.al., 1992; Fatouros et.al., 2000; Harris et.al., 2000; Toji et.al.,
1997). The study from Lytte et al. (1996) were their goal was to find a short
training program that would be the best to achieve performance in dynamic
exercises like running, jumping, throwing and cycling. There was not a valid
difference between groups. However the combined training group did show a
better performance in the dynamic sports, like running, jumping, throwing and
cycling. This applies primarily to exercises that are based on stretch-shortening
cycle in muscles (Lyttle, Wilson, & Ostrowski, 1996).
Ronnestad et al (2008) studied a different approach for strength training
for football players. The exercises that they studied were maximum strength
training, maximum strength and plyometric training and control group that did
balance training and stretching. No difference was between the research groups.
But the research groups had a valid better performance in most of the test,
21
compared to the control group, aside from 20m sprinting and the counter
movement jumping there were no difference. The conclusion was that it is not
necessary to do plyometric strength training for football players when they are
also training football (Ronnestad et.al., 2008). Different results from other
research implicate a valid difference between groups that did maximum strength
training for one group, and plyometric and strength training for other group. It is
argued that strength training should be performed in combination with jump
training (Harris et.al., 2000). In research that was done by Barber (2010), their
purpose was to find out the best training and testing protocols that could be done
on the tennis court for tennis player. They found out that neuromuscular training
like plyometrics, jump training, strength training with light weights and specific
drills for tennis did increase performance in the entire performance test with an
intervention program for 6 weeks (Barber-Westin, Hermeto, & Noyes, 2010).
2.6.3. Low Intensity Plyometrics.
Rubley et al (2011) studied low-impact and low-frequency plyometric
training, were the participants were 16 female adolescents that played football.
The participants were divided into two groups; experimental group that had an
extra plyometric training session once a week and a control group that trained
normally their football practices. They measured vertical jump and kicking
distance. The group that trained with low- frequency and low- impact plyometric
training had significantly higher vertical jump and kicking distance compared to
the control group. They emphasized that this kind of training could be beneficial
to strength and conditioning coaches, instead of training plyometric with high
impact and high intensity (Rubley, Haase, Holcomb, Girouard, & Tandy, 2011).
There are several studies on exercises that can increase strength, power,
speed and stabilization in muscles and joints. But there is a shortage of research
that show that specialized strength and power program, where the stabilization is
brought into the strength training. We have therefore designed a program of
complex training involving strength, balance and low-frequency plyometric. With
the aim to reduce both the risk of injuries and provide a similar strength and
power output as a basic strength and power traning programs would do.
22
3. Methods
3.1. The Participants
The participants were selected from two football team in the Icelandic
premier division, within the city limits of Reykjavik. There were 23 males in the
research group and 23 males in the control group, The inclusions criteria for the
participants were male over 18 years, healthy and ready to play football match at
start of the study. Exclusion’s criteria were players younger than 18 years old and
players from these teams that have had severe injury 6 months prior to the study.
The participants gave their written consent (appendix 7.1) to participate in the
study after they had been given information about the study procedure (appendix
7.2). Partnership statement from the football club was also obtained (Appendix
7.3).
Confidentiality and personal information were secured by assigning each player a
unique code number. The National Bioethics Committee was informed and
provided permission for the research (12-184-S1), Also, the Data Protection
Authority was informed. All the participants give their permission to use their
data in the study.
3.2. Measurement Instruments
Two times two dimensional
kinematics (2D)
Two high speed cameras
Casio EX-FH25 (Casio America
INC) were used in this study one
was located 3.20 m in front of the
testing area for frontal view. The
other was located 3,20 m to the
side for sagittal view. When the left leg was being
tested, the camera was on left side and on the right side respectively. The cameras
were adjusted in 80 cm height from ground. Sampling rate was 120 frames per
second (fps) for both cameras. To be able to synchronize the videos for data
evaluation and analyzing a custom made flash light sync box, from Kine (Kine
Figure 3 Sync box
23
ehf, Reykjavik, Iceland) (figure 3) was used. The light on the sync box was seen
by both cameras and turned off when the test started.
Physical parameters: sprinting, jumping and strength.
In a 30 meter sprint task: Electrical timing was done with Micro-gate
RACETIME 2. (Microate S.r.l. Bolzano, Italy) There were two gates with one
photo-cell in each. The gate was 150 cm wide and placed 30 meters a part. The
photo-cells were placed on a tripod in a 120 cm height.
Max vertical jump: Height was measured with KineJump, acceleration
meter and KineJump program for PC-computers (Kine ehf).
The maximal strength test: Strength was measured with a squat stand,
Olympic weight bar (20 kg) and sets of barbells from 2.5 kg to 20 kg.
Digital data from the mesurements and all the computer programs were
stored on Pacard Bell laptop computer (Paccard bell, China).
3.3. Procedure
Anthropometric data, (age, height and weight) were obtained from all the
participants and then they were divided into two groups. The first group (research
group) got a specialized strength training program (the intervention). The second
group (control group) did their normal strength training and prevention exercises
that the coach of the control group designs, without any knowledge from the
researcher.
The research was split into few components. The hypotheses were tested
by analyses of risk factors in lower extremities with forward jump lunge test. The
physical performance was tested with maximum speed test, maximum vertical
jump test and maximum strength test. The sequence of the tests and which
measurement was taken in every test during the study are shown in table 1.
24
Table 1. Test sequence in the study
The first test (M1) was performed before intervention period in February
2013, the second was performed after the intervention period (M2) in april 2013.
In the follow-up there were two tests; test 3 (M3) was performed in the middle of
the football season in june/july 2013 and in end of the football season the test 4
(M4) was performed in end of september 2013. In the time table (Figure 4) is
shown when all of the tests were performed
Figure 4 Time table for the research
Like said before, the tests on the participants are done 4 times before and after the
intervention, in the midseason and then at the end of the season. This was done
like this, to be able to measure the training factor both straight after the
intervention and then again in the midseason. The last measurements are to
measure the consistency of the training factors throughout the football season. The
implementation of test measurements are shown in detail in Table 2 and forward
Before and after intervention periode Test that were taken
Measurement in test 1 and 2 (M1 and M1)
kinematic measurements: Forward jump test (hop lounge) 30 meter speed test Max Vertical jump test Max strength test
The follow-up Test that were taken
Measurement in test 3 (M3) Max Vertical jump test
Measurement in test 4 (M4) 30 meter speed test Max Vertical jump test
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Measurements M1
intervention
intervention
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Measurements M2
follo up
follow up in season
Measurements M3 og M4
analyzing
writing the theses
reviewing
reviewing
writing a reticule
25
jump is also shown in Figure 7. The warm-up before the tests was not
standardized, but all participants did warm-up for approximately 10 minutes
before all the tests. Before the 30m sprint test, they did two to four acceleration
sprints up too max speed for 50m. The time that it took to do the tests, the
intervention program and the follow up, should not be more than 8 months. The
analysis of the data should not last for longer time than 8 weeks (Figure 4). Not all
of the participants were able to take all the tests. In Figure 5 the dropouts for the
research group are outlined and explaned and for the control group in Figure 6
Figure 5. Dropouts during the study for the research group.
Figure 6. Dropouts during the study for the control group
26
Table 2 Desciption of every test taken in the study
Tests Description and Parameters obtained in measurements
30 merter speed test A 30 meter sprint is executed while the time is recorded. This is done by using electrical timing with photocells (Micro-gate RACETIME 2. (Microgate S.r.l.). The photocells detect motion at the start and stop when the runner starts from a standing position 50 cm from the first gate, goes through the first gate which sets time on and runs as fast as he can through the second gate which stops the time. Participants have warm as mentioned up with two trial runs before the test. Every Participant runs three times and then the mean of the three runs are calculated. The mean speed was used in the study, trying to relate to consistence in speed for many repetitions like in the football game. The 30 meter speed test was selected because 96% of all sprints in football are shorter than 30 meter (Stølen et.al., 2005).
Max Vertical jump test Max vertical jump, was performed with Counter movement jump: To measure this, a motion sensor (kinejump) is used from the company KINE ehf. The participants train three times before the max jump test. The participants jump three times with five second interval during the max vertical test and then the mean is calculated. In the beginning the test is explained to the participants. Start position; stand straight in a relaxed position, put the arms on the hips and kept still throughout the jumps. Counter movement jump is then executed by and the participant instructed bend the knees and hips without stopping and then jump as high as they can do for every trial. Max vertical jump test( Counter movement jump) was selected to measure power because it has been proven that vertical jump height can reflect strength and power in lower extremities (Bosco, Luhtanen, & Komi, 1983; Harman, Rosenstein, Frykman, & Rosenstein, 1990). Power has been found necessary in throwing, jumping, changing directions and accelerations and all of the above mention parameters are elements in football (Meylan et.al., 2009).
Max strength test Squats: Three reps maximum strength (Kg). Relative strength was calculated by dividing participants max weight in squat with his body weight. Before the test participant did warm-up as described earlier. After that the test began. Weights were put on the weight-lifting bar, and then gradually increased until the participant could not perform more three repetition max. The participants took as many sets as they needed until they could not perform any more (the range was 5 to 7 sets). The rest interval between sets was full rest or approximately 3 min. The squat test was selected for strength because the Maximal squat strength is in strong correlation to sprint performance in elite soccer players (Stølen, Chamari, Castagna, & Wisløff, 2005)
For kinematic
measurements Forward
jump test (hop lounge)
To measure this, hop lunge was used with protocol from Whatman (2011), where the participants will start in a shoulder wide double leg standing. The participant was instructed to jump after the researcher turn of the sync box light. They will jump forward approximately one meter and land on a single leg, the participants were instructed to continue squatting until balance is reached and try to hold the balance for at least 5 sec. (Figure 7) After that the participants can return to the start position. The test is repeated two times for both legs, started on the right foot twice and then left twice . Before the test, the participants have practice session, three times for both legs (Whatman, Hing, & Hume, 2011). The jump-lunge test has been used to measure balance for football players (Stølen et.al., 2005)
27
Figure 7 the forward jump test (hop lunge)
To analyze the kinematics, two high speed video cameras were used to
record data (Figure 7). Prior to the tests, markers were placed on anatomical
landmarks aiding with the evaluation of recorded data. Markers placement were
on metatarsal five, malleolus lateralis, midpoint ankle (between the lateral and
medial malleol), middle of patella, head of fibula, lateral condilus of femor,
trochanter major of femur, anterior superior iliac spina and lateral crista ilium, as
shown in figure 8.
Figure 8 marker placement
3.3.1. The intervention training program
The intervention was a specialized strength training program for the
research group but the control group went through a basic strength training
program with ketlle-bells. The researcher did design the specialized strength
training program designed for the intervention group, but the strength training
program for the other football team (control group) was designed by the coach of
28
that team. This was done in this manner to remove doubt. That is to say, if the
researcher could make both programs that the strength programs would be
designed to get a favorable result. But the researcher did overlook both the
programs for the research group and the control group to prevent that they were
too similar.
The specialized strength training program was designed in that way that
exercises might reduce risk factors for injuries in lower extremities, improving
stability in core and lower extremities, but also increases strength. For example,
single leg squat, clean on one leg, step-ups with moving weights and agility
training with plyometric. The program is shown in appendix 7.4 with the annual
plan, mesocycle, and pictures of exercises. The strength training program for the
control group was done with kettle bells and other strength conditioning training,
like single and double leg squats with kettle bells, snatch and clean with kettle
bells and so on. The outline of the program is shown in appendix 7.5.
The intervention programs lasted 5 weeks. Exercises sessions were 3
times a week and every training session took between 60 to 90 minutes depending
on the size of the group that was training at any time. The researcher was on every
strength training session in the intervention period. After the intervention
program the researcher did a follow up program to the beginning of the season
and then through the whole season. The training sessions were twice a week in
the period to the start of the football season and then one to twice a week through
the season, depending on the frequency of the football games. The researcher
instructed strength training ones a week, the coach instructed the second, until the
mid-season, then the coach took over to the rest of the season. At that time the
strength training sessions were shorter up to 30 min with fewer exercises and
fewer reps. The changes in the strength training programs from the intervention
programs to the preseason program and then program during the season are shown
in appendix 7.6.
The coach of the control group did get freedom to decide how much time
he normally spends on strength training and stabilization training, as well how
many training session he thinks that is necessary to get the results that he wants.
The strength training program lasted from February 2013 to end of April 2013.
There were two strength training sessions per week, as well as one extra strength
training sessions were the football player’s worked on their own. The
29
stabilization exercises were in the normal football training session in the warm-up.
The strength training during the summer for the control group, were also involwed
in the football training session if there was time to do it. The researcher designs
the specialized program which was aimed to get similar results in strength and
power output as the basic strength program but also will reduce the risk factors for
injury. This program did not have separate balance and stabilization program. The
exercises were designed to both increase stabilization, strength and power output
at the same time.
3.3.2. Injuries registration.
The history of injuries was gathered from the participants with
questionnaire before the study began (appendix 7.7). The registry of injuries
during the competition priod 2013 was gathered from the participants after the
season with questionnaire. The questioner is shown in appendix 7.8.
The injuries are broken down into classes according to Fullers et al (2006)
classification system. A cero day of injuries is minor, when the athlete is absent
for one to three days the injuries are called minimal, four to seven days it is called
mild, 8 to 28 days the injuries are called moderate and if the injuries last more
than 28 days they are called severe. That kind of an injury can be a carrier
threatening injury (Fuller et.al., 2006). Engebertsen et.al (2010) used also this
classification for their study on football players (Engebretsen et.al., 2010)
Due to the low number of participants that sustained prior injuries before
this study and then during the season 2013. The type of injuries from the
participants was put in categories. low back, hip and thigh - knee - lower leg and
foot - other injuries: Injuries in the iliopsoas, gluteus maximus area, hernia,
hamstrings, quadriceps and groin strains and low back were classified as low
back, hip and thigh. Everything related to knee classified as knee injuries. Injuries
to the toes, fibula, anterior tibia and shin splint and calf injuries were classified as
lower leg and foot injuries. Injuries that were classified as other injuries were
dislocation to the shoulder, head injuries, broken bone and contusion to the leg.
3.4. Data Process
The data was collected from all the tests, both before and after the intervention
program M1 and M2, the test in midseason and the test after the season M3 and
30
M4. To measure the chances in performance after the intervention period; the
difference in performance were calculated between the test M2 – M1 (M2-M1 =
Diff). The calculation for the difference between measurements M2, M3 and M4
were done in the same way as the calculation as described for M1 and M2. The
number that represented the Diff was used to compare the groups to gather. For
the kinematics; if the number (M2-M1 = Diff) is negative then there is a reduction
of the flexion motion or increase in valgus motions that are being measured. But if
the number is positive there is increase in flexion motion or reduction in valgus
motion.
Also the injuries that were recorded from the participants both prior to the study
and then the injuries during the football season. The data was processed with
statistical analysis.
3.4.1 Analysing of anthropometric data and performance parameters
Mean age with (SD), weight with (SD), height with (SD) and normal
distribution of the groups were computed. Relative strength parameters were used
in statistical analyses and calculated by dividing participants max weight in squat
with his body weight. The mean power production was calculated in jump height
with (SD) for both groups to determine if there is a difference between the groups.
The mean speed with (SD) was calculated within both groups. That data is then
used to see if there is a difference between the groups.
Kine Pro (version 3.2.481, www.Kine.is) from Kine ehf were used to
evaluate kinematics. The goniometer in the Kine Pro was used to find angle size
for valgus in knee and flexion hip, knee and ankle (Figure 9). As has been said
before, that was done by placing marker on certain anatomical landmarks (Figure
8) and calculating the mean difference in valgus motion of the knee, the mean
difference in flexion around the hip, knee and ankle. This was then used to
compare the difference between the groups. This is done in the forward jump
(lunge jump). The measurements were done in three different positions. First the
Base station, that is the start position described in Table 2 (Participants start in a
shoulder wide double leg standing). Second is the Contact, which is when the foot
of the participant touches the ground. Third the Max flexion, when the participant
is in max flexion around knee after he landed and is in balance.
31
Figure 9 Analyzing angles of hip, knee and ankle
3.4.2 The history of Injuries.
The injuries were broken down in classes according to Fullers et al (2006)
classification system, as mentioned before. This was then summarized and the
frequency and the severity calculated so the two groups could be compared
together.
3.5. Data Analysis
SPSS statistics, version 20.0, was used for all statistical analysis, p value <
0.05 was considered statistically significant in this study. Normal distribution
continues variables were checked with kurtosis and skewness. ANOVA was
used to compare the groups togather, in the speed, power and strength and
kinematic measurements. The Levenes test was used to check if homogeneity of
variance was violated in every comparison. To find out if there was a difference
in measurement within groups, between speed, power and strength performance,
before and after the intervention period and follow-up throughout the season
2013. ANOVA for repeated measurements were used to identify whether there
was variability in the tests. To find out if the was a difference in between the
groups related to frequency of injuries, Chi-spuare test (x2) was used to compare
the frequency of injuries between groups.
All data that have personal information like injuries, illness and other
delicate information were stored in such a way that it would not be possible to
connect it to the individuals who participated in the trials. All sensitive data will
be encrypted or deleted after the research. All personal data will be confidential.
32
4. Results
4.1. Participation in measurements and the configuration of the
participants
In Table 4 are the information present for means and standard deviation
(SD) of the variables that were measured in this study. There were 23 males in
the research group, mean ages was 21.96 (SD = 3.6) year, the mean height was
180.6 (SD = 5. 5) cm, and the mean weight was 76.2 (SD = 8.1) kg and 23 males
in the control group, mean age was 22.71 (SD = 4.6) year, the mean height was
180.0 (SD = 6.2) cm, and the mean weight 78.7 (SD = 6.4) kg. The comparison
of the groups was calculated before the intervention periode, to see if they were
homogeneous.
As shown in Table 4 there was no significant difference between the
groups, either in age, height, weight, speed, maximum jump height, strength or
frequency of previous injury. But there were significant differences in three of the
kinematic tests between the groups. Change in knee flexion on left leg, from a
base station to max flexion in landing task (F = 12.95, P = 0.002). Change in knee
flexion on right leg from a base station to contact. (F = 10.04, P = 0.004). Change
in ankle flexion on left leg from a base station to max flexion (F = 6.32, P = 0.02).
There was no significant difference between the groups for rest of the kinematics
tests. Despite of the difference between groups on these three variables, the
groups were considered homogeneous except for these three variables, were the
research group has greater flexion motion in knee and ankle in these variables.
33
Table 3. Mean differences between the groups
Table 4 show the frequency of previous injuries before the study, where 17
of the participants in research group answered the questionnaire for previous
injuries and 23 participants answered the questionnaire from the control group.
The statistic are from both the regions of the body and the severity measured in
days that the football player was absent from training and competition. The total
days absent from practice and competition in each category is also calculated. As
seen in Table 3 the most frequent injuries was to the low back hip and thigh 40%,
then lower leg and foot 30%, knees were 20% and the least were other injuries
10% for both groups.
Table 4 Frequency of previous injuries and the players that did not get injured
N mean SD N mean SD F Sig.
Age 23 21.92 3.6 23 22.71 4.6 0.495 0.485
Height 23 180.6 5.5 23 180.3 6.2 0.39 0.844
Weight 23 76.2 8.1 23 78.7 6.4 1.8 0.186
Max speed. 30 meter19 4.19 0.12 18 4.24 0.15 1.26 0.68
Max Jump 15 41.42 5.49 15 44.29 5.46 2.04 0.65
3X Max strength/Weight 16 1.54 0.16 16 1.49 0.44 2.8 0.1
VM-BC-LF 11 0.96 3.43 13 -0.25 3.62 0.645 0.431
VM-BM-LF 11 -4.29 10.56 13 -3.60 8.31 0.028 0.868
VM-SM-LF 11 -4.13 10.10 13 -3.80 9.20 0.006 0.938
VM-BC-RF 11 -0.54 3.33 13 -2.60 4.64 1.467 0.240
VM-BM-RF 11 -4.83 16.71 13 -12.05 9.89 1.438 0.244
VM-SM-RF 11 -4.29 15.73 13 -9.65 9.06 0.905 0.353
hip: CF-BC-LF 11 35.27 9.01 13 35.27 9.01 0.000 0.995
hip: CF-BM-LF 11 63.45 10.77 13 63.45 10.77 0.483 0.495
hip: CF-SM-LF 11 28.18 10.51 13 28.18 10.51 0.603 0.447
hip: CF-BC-RF 11 35.64 8.19 13 35.64 8.19 0.001 0.979
hip: CF-BM-RF 11 65.09 14.40 13 65.09 14.40 0.669 0.424
hip: CF-SM-RF 11 29.23 14.65 13 29.23 14.65 0.293 0.594
Knee: CF-BC-LF 11 17.00 7.77 13 11.05 8.52 2.803 0.110
Knee: CF-BM-LF 11 61.41 10.23 13 46.60 8.47 12.905 0.002*
Knee: CF-SM-LF 11 44.41 11.48 13 37.80 12.89 1.546 0.229
Knee: CF-BC-RF 11 16.09 6.10 13 7.95 5.40 10.401 0.004*
Knee: CF-BM-RF 11 48.00 10.85 13 53.00 8.14 1.402 0.251
Knee: CF-SM-RF 11 47.55 10.36 13 45.05 7.98 0.376 0.547
Ankle: CF-BC-LF 11 -5.95 16.46 13 -0.95 20.10 0.393 0.538
Ankle: CF-BM-LF 11 28.18 7.32 13 20.95 5.65 6.326 0.02*
Ankle: CF-SM-LF 11 34.14 14.60 13 25.95 9.53 2.262 0.149
Ankle: CF-BC-RF 11 -5.27 13.94 13 -10.45 12.41 0.801 0.382
Ankle: CF-BM-RF 11 27.64 7.83 13 21.20 6.50 4.153 0.056
Ankle: CF-SM-RF 11 34.95 14.90 13 31.65 9.82 0.352 0.560
VM = Valgus motion. CF = Change in flexion. BC = base station to contact. BM = base station to max knee flexion.
SM = contact to max knee flexion. LF = Left foot. RF = Right foot. Variables compared with simple ANOVA.
Levene´s test was used to check if homogeneity of variance was violated. * P<0.05, **P<0,01
Research group Control group
N No injuries
0 1-3 4-7 8-28 28+ 0 1-3 4-7 8-28 28+ 0 1-3 4-7 8-28 28+ Total
Research group 17 4 0 0 0 2 3 0 1 0 5 4 0 0 0 0 2
Total 29 (100%)
Control Group 23 9 0 1 0 1 5 0 0 3 4 4 0 0 0 1 3
Total 37 (100%)
Knee injuries in days lower leg and foot in days Other injuries in days
5 (20%) 10 (30%) 2 (10%)
7 (20%) 11 (30%) 4 (10%)
34
To compare research group to the control group, related to previous
injuries, the frequency of injury were changed slightly. The participants that had
got repeatedly injured in the same body regions were placed in one category
within each group. The category was specified; repeated injury for 28 days or
more. Also, since the sample size was small, the injuries were classified further so
it would be easier to compare the groups. The severity of injury was classified
without regard to their body regions. There was no significant difference between
the groups for previous injuries (p=0.15). This is showen in Table 5
Table 5. The difference in frequency of previus injuries and the players that did not get injuried
Further details of the previous injury are shown in table 6. How many
days the participants were not able to participate in practice or football
competition, what body part was injured and how many repeated injuries were in
every category. This was not especially compared to minutes played in a game or
in practice.
Table 6 Profile of previous injuries and days absent from competition and practice.
Research group 17 4 0 0 0 3 3 7 13
Control Group 23 9 0 0 1 1 3 9 14
N
Total injuried
participants
repeated injury
for 28 days or
more.
28+8-284-71-30No injuries
Variables compared with Chi-spuare test (x2). Levene´s test was used to check if homogeneity of variance was violated.
1.847
injuries in days
sig
0.174
x²(1)
Number of injuries N Days N Days N Days N Days
low back, hip and thigh injuries 12 Knee injuries: 5 lower leg and foot injuries 10 Other injuries: 2
Strain of qutriceps 1 (4- 7) sprain of ligament 1 (8-28) Sprain of ligament 1 (1-3) Broken bones 2 28+
strain of groin 3 (8-28) jumpers knee 1 (8-28) Sprain of ligament 3 (8-28)
strain of Hamstring. 3 (8-28) Sprain of ligament 2 28+ strain of calf 2 (8-28)
Low back injuries 1 28+ Torn meniscus 1 28+ sprain of ligament 3 28+
strain of hamstring 2 28+ of that is Repeated injuries. 1 bone bruise 1 28+
strain of groin 2 28+ of that is Repeated injuries. 4
of that is Repeated injuries. 3
Absent from competition and
practice315+ 140+ 255+ 56+
Number of injuries N Days N Days N Days N Days
low back, hip and thigh injuries 15 Knee injuries: 7 lower leg and foot injuries 11 Other injuries: 4
Injuries to the back. 1 0 Contusion to the knee 1 (1-3) shin splint 1 (4-7) Head injuries 1 (8-28)
Contusion to the gluteus 1 (4-7) Sprain of ligaments 1 (8-28) sprain of ligaments 2 (4-7) Dislocation of shoulder 1 28+
strain of groin 4 (8-28) sprain of ligaments 3 28+ Strain of calf 1 (8-28) Broken bone 2 28+
strain of Hamstring. 2 (8-28) torn of meniscus 2 28+ sprain of ligaments 3 (8-28)
Low back injuries 2 28+ of that is Repeated injuries. 2 sprain of ligaments 3 28+
hernia (pain in abdominal) 1 28+ stress fracture of metatarsal 5 1 28+
strain of hamstring 2 28+ of that is Repeated injuries. 2
strain of groin 2 28+
of that is Repeated injuries. 5
Absent from competition and
practice371+ 175+ 245+ 112+
Muscles strain was N = 13 or 45%.
Ligament sprain was N = 10 or 34% other injuries was N = 6 or 21%
Muscles strains was N = 11 or 30%,
ligament sprains was N = 13 or 35%,
other injuries was 13 or 35%
Number of injuries for Research group
Former injuries
Number of injuries for Control group
35
4.2. Injury profile during the football season
In Table 7 the frequency of injuries during the season are shown. In Table
7 are also shown the frequency of injuries for muscles straein, ligament sprain and
the rest of injuries as other for both groups. Total days absent from practice and
competition for each category were also calculated.
Table 7 Profile of injuries during the season and days absent from competition and practice
As shown in table 7, there could by a trend in the total days absent from
competition and training. The control group appears to be more days absent from
competition and training than the research group. But when the frequency of
muscles strain are examined the difference is not that much, research group 3
injuries and the control group 4 injuries. The statistic for injuries during the
football season was also reviewed. The result demonstrated that although the
number of injuries during the season was higher among the control group (n=13)
than the research group (n=5), the difference was not significant between the
groups (P = 0.15) (Table 8).
Number of injuries N Days N Days N Days N Days
low back, hip and thigh injuries 3 Knee injuries: lower leg and foot injuries 1 Other injuries: 1
Strain groin 1 (8-28) Sprain ligament 1 0 Head injury 1 28+
Strain groin 1 0
Strain hamstring 1 (1-3)
Absent ftom competition and
practice31 0 0 28+
Mulcels strain was N = 3
Ligament sprain was N = 1
other injuries was N = 1
Number of injuries N Days N Days N Days N Days
low back, hip and thigh injuries 5 Knee injuries: 3 lower leg and foot injuries 5 Other injuries:
low-back 1 (1-3) Tear of meniscus 1 28+ sprain of ligament 2 0
strain of Groin 1 (4-7) sprain of ligament 1 28+ contusion of metatarsal bone 1 (8-28)
strain of Groin 1 (8-28) contusion of knee 1 28+ Bone bruise 1 28+
strain of hamstring 2 (8-28) stress fracture meta tarsal 5 1 28+ 0
Absent ftom competition and
practice94 84+ 84+ 0
Muscles strain was N = 4,
Ligament sprain was N = 3,
other injuries was N = 6
Control group
Research group
injurys during season for research group
36
Table 8. Frequency of injuries during season and the number of players that did not get
injured
4.3. Difference in performance parameters before and after the
intervention period.
Table 9 shows the difference in performance test between groups. Max
speed 30 meter, Max jump and max strength/body weight. The difference were
calculated between test M1 and M2 (M2 - M1 = diff)
Table 9. Mean difference in performance parameters before and after the intervention
program
In Max speed test, the research group did lower the mean time for 30
meter sprint (M2 - M1 = diff) compared to control group (F = 5.62, P = 0.02). In
max strength test, the research group improved more (M2 - M1 = diff) than the
control group (F = 4.58, P = 0.04). There was no significant difference in the max
jump test (M2 - M1 = diff) between the groups.
4.4. The result for the kinematic tests for the research group and the
control group before and after the intervention period.
When the difference in kinematic before and after the intervention period
or between test M1 and M2 were calculated the outcome was different. As
outlined in Table 10 there is no significant difference in valgus motion of the knee
before and after the intervention program (M1 – M2). However, there was a trend
in two varibles between the groups VM-BM-LF P = 0.09 and VM-BM-RF P =
0.06, where the control group had slidly higher difference (M2-M1) than the
x²(1) sig
Research group 17 12 2 1 0 1 1 0 5
Control Group 23 10 2 1 1 4 5 0 13
N No injuries 0
injuries in days
2.108
injuries in days
Variables compared with Chi-spuare test (x2). Levene´s test was used to check if homogeneity of variance was violated.
1-3 4-7 8-28 28+
repeated injury
for 28 days or
more.
Total injuried
participants
0.147
N M1 SD N M2 SD diff SD N M1 SD N M2 SD diff SD F Sig.
Max speed. 30 meter (sec) 19 4.193 0.12 19 4.181 0.14 -0.012 0.07 18 4.238 0.14 18 4.296 0.14 0.058 0.11 5.62 0.022*
Max jump (cm) 15 41.145 5.49 15 41.859 5.65 0.73 4.88 15 44.294 5.46 15 40.056 5.43 -3.92 4.88 3.762 0.067
3 rep Max strength/Weight (Ratio) 16 1.54 0.16 16 1.64 0.13 1.056 0.19 16 1.49 0.14 16 1.51 0.12 0.011 0.05 4.582 0.038*
Research group Control group
Variables compared with ANOVA. Levene´s test was used to check if homogeneity of variance was violated. * P<0.05. (measurement 1 = M1, measurement 2= M2, difference M1-M2= diff )
37
research group. There was no significant difference in the change in flexion of the
hip (M2 – M1) between the research group and the control group (Table 11).
Table 10. The difference of the mean for the groups in valgus motion in the knee before and
after the intervention periode
Table 11. The difference of the mean in the research and control groups for the flexion in
the hip before and after the intervention periode
There was significant difference between the groups in one variable, Knee:
CF-BC-RF (F = 11:43, P = 0.002). Where research group reduces the flexion
motion of the knee compared to the control group. There was no significant
difference in other measurements for knee flexion motion (Table 12). When the
ankle was examined (Table 13), there were no significant difference of flexion
motion in ankle between the research group and the control group.
M1 SD M2 SD diff SD M1 SD M2 SD diff SD F Sig.
VM-BC-LF 0.95 3.59 1.12 2.29 0.16 3.28 -0.25 3.3 2.45 3.02 2.7 5.02 1.6 0.21
VM-BM-LF -4.2 10.73 0 6.46 4.2 11.8 -3.6 8.92 -1.45 6.81 4.7 7.2 3.2 0.09
VM-SM-LF -4.12 10.08 -1.1 6.2 3.2 11.54 -3.48 8.72 -3.9 4.93 -0.5 7.74 0.87 0.36
VM-BC-RF -0.54 3.42 -1.25 3.44 0.7 5.77 -2.6 4.67 1.05 3.68 3.65 5.96 3.04 0.1
VM-BM-RF -4.8 17.43 6.25 6.66 -1.4 16.68 -12.05 9.15 -1.5 8.51 10.5 11.19 3.87 0.06
VM-SM-RF -4.2 16.32 -5 5.79 -0.7 14.4 -9.65 8.03 -3.95 6.4 5.7 7.34 1.62 0.21
Research group N = 11 Control group N = 13
VM = Valgus motion. BC = base station to contact. BM = base station to max knee flexion. SM = contact to max knee flexion. LF =
Left foot. RF = Right foot. (measurement 1 = M1, measurement 2= M2, difference M1-M2= diff ). If the number in the table has
negative number then there were valgus motion in the knee. Variables compared with Simple ANOVA. Levene´s test was used to
check if homogeneity of variance was violated.
M1 SD M2 SD diff SD M1 SD M2 SD diff SD F Sig.
hip: CF-BC-LF 35.3 9.01 31.6 3.96 -3.5 8.94 35.25 9 37.85 8.9 2.6 5.4 3.19 0.09
hip: CF-BM-LF 63.5 10.8 61.54 11.7 -1.77 13.48 60.44 9.6 62.1 8.9 1.6 8.79 0.41 0.52
hip: CF-SM-LF 28.2 10.5 29.9 12.1 1.72 14.33 25.2 7.2 24.25 8.2 -0.95 4.99 0.3 0.59
hip: CF-BC-RF 35.6 8.18 31.7 5.66 -3.5 8.9 35.55 8.8 37.2 8.5 1.65 5.02 2.37 0.14
hip: CF-BM-RF 65.1 14.4 61.9 10.3 -3.18 12.71 60.65 9.5 61.4 7.1 0.75 7.38 0.66 0.42
hip: CF-SM-RF 29.2 14.6 28.1 11.1 -1.27 14.38 26.35 7.9 24.6 6.4 -1.75 5.42 0.009 0.92
Research group N = 11 Control group N = 13
CF = Change in flexion. BC = base station to contact. BM = base station to max knee flexion. SM = contact to max knee flexion. LF = Left
foot. RF = Right foot. Variables compared with ANOVA. Levene´s test was used to check if homogeneity of variance was violated.
(measurement 1 = M1, measurement 2= M2, difference M1-M2= diff )
38
Table 12. The difference of the mean for the groups in flexion in the knee before and after
the intervention period
Table 13. The difference of the mean for groups in flexion in the ankle before and after the
intervention period
4.5. The follow-up between the research group and the control group
The tests that were conducted in follow-up measurements throughout the
football season were: The max jump test and 30m sprint. Difference was
calculated between all the measurements (M2, M3, M4). As shown in table 14
there was no significant difference between the groups in the follow-up tests.
M1 SD M2 SD diff SD M1 SD M2 SD diff SD F Sig.
Knee: CF-BC-LF 17 7.76 13.0 5.76 -3.95 9.98 11..05 7.55 14.0 5.28 2.95 9.15 3.18 0.09
Knee: CF-BM-LF 61.4 10.22 60.0 11.14 -0.4 5.68 46.6 8.46 51.3 7.53 4.7 6.67 3.20 0.89
Knee: CF-SM-LF 44.4 11.48 47.0 9.62 3.22 5.33 37.8 11.66 37.3 5.65 -0.5 9.32 0.84 0.36
Knee: CF-BC-RF 16.09 6.09 11.08 4.48 -4.95 7.4 7.95 5.34 16.0 4.45 8.05 8.17 13.63 0.002**
Knee: CF-BM-RF 48 10.85 60.08 8.28 11.5 9.25 53.0 7.39 57.3 6.77 4.3 8.14 3.09 0.094
Knee: CF-SM-RF 47.54 10.36 48.36 9.11 0.81 -0.81 45.05 6.7 41.3 6.84 3.75 5.08 2.1 0.16
Research group N = 11 Control group N = 13
CF = Change in flexion. BC = base station to contact. BM = base station to max knee flexion. SM = contact to max knee flexion. LF = Left foot. RF = Right foot.
(measurement 1 = M1, measurement 2= M2, difference M1-M2= diff ). Variables compared with ANOVA. Levene´s test was used to check if homogeneity of
variance was violated. **P<0,01
M1 SD M2 SD diff SD M1 SD M2 SD diff SD F Sig.
Ankle: CF-BC-LF -5.95 16.5 -4.6 16.4 1.13 13.7 -0.95 19.1 -7.3 13 6.35 19.3 0.84 0.37
Ankle: CF-BM-LF 26.7 7.31 26.7 4.65 1 5.22 20.95 5.73 21.95 7.6 1 8.42 0.33 0.57
Ankle: CF-SM-LF 34.13 14.6 31.37 15.2 2.13 13.4 25.95 10.3 29.25 9.6 3 7.57 1.16 0.29
Ankle: CF-BC-RF -5.27 13.9 -3.55 23.9 -1.72 13.9 -10.45 14.3 -9.8 14 0.65 9.32 0.02 0.88
Ankle: CF-BM-RF 27.63 7.82 29.6 11.6 -2 12.9 21.2 6.51 23.4 5.9 -1.6 6.67 0.002 0.96
Ankle: CF-SM-RF 34.95 14.9 31.54 15.2 1.8 9.04 31.65 13.2 33.2 13 -1.1 5.41 0.92 0.34
Research group N = 11 Control group N = 13
CF = Change in flexion. BC = base station to contact. BM = base station to max knee flexion. SM = contact to max knee flexion. LF =
Left foot. RF = Right foot. (measurement 1 = M1, measurement 2= M2, difference M1-M2= diff ). Variables compared with ANOVA.
Levene´s test was used to check if homogeneity of variance was violated.
39
Table 14. Mean difference in performance parameters in the follow-up.
4.6. The chances in performance between measurements in tests M1
through M4 with in the groups.
In the research group, there was a significant difference between the tests.
Max speed. 30 meter (F = 1.17, P = 0.03), Max jump (F = 5.51, P = 0.01) and
Max strength/body weight (F = 5.82, P = 0.03), (Table 15). There were
improvements in all test results from M1 to M2 or M3, but not between M3 and
M4 (speed and jump tests). On the other hand, no such difference was found in
the control group, where the control group did not improve its performance
significantly between measurements of tests M1 to M4.
Table 15. The mean difference in performance parameters within groups in the follow-up
N M2 SD N M4 SD diff SD N M2 SD N M4 SD diff SD F Sig.
Max speed. 30 meter (sec) 6 4.12 0.14 6 4.06 0.8 -0.6 0.12 10 4.31 0.08 10 4.22 0.16 -0.09 0.12 0.461 0.5
Max jump (cm) 6 43,05 6.69 6 46.36 5.31 3.46 3.56 10 40.33 3.72 10 42.55 5.59 2.21 3.2 0.35 0.55
N M2 SD N M3 SD diff SD N M2 SD N M3 SD diff SD F Sig.
Max jump (cm) 11 43,15 6.69 11 46.2 6.8 2.99 3.04 10 40.33 3.72 10 40.167 5.14 -0.17 3.67 2.56 0.11
N M3 SD N M4 SD diff SD N M3 SD N M4 SD diff SD F Sig.
Max jump (cm) 6 46.2 6.8 6 46.36 5.31 1.8 9.02 10 40.167 5.14 10 42.55 5.59 2.38 2.89 1.6 0.57
(measurement 2 = M2,measurement 3= M3, measurement 4= M4, difference M2-M3)= diff) difference M2-M4= diff ). Variables compared with ANOVA. Levene´s test was used to check
if homogeneity of variance was violated.
Research group Control group
N M1 SD M2 SD M3 SD M4 SD F Sig.
Max speed. 30 meter (sec) 6 4.15 0.12 4.13 0.14 N/A N/A 4.05 0.08 4.33 0.027*
Max jump (cm) 6 41.84 8.14 42.88 7.47 46.54 7.55 46.36 5.31 5.51 0.013*
3X Max strength/Weight (ratio) 16 1.54 0.16 1.64 0.13 N/A N/A N/A N/A 5.82 0.026*
M1 SD M2 SD M3 SD M4 SD F Sig.
Max speed. 30 meter (sec) 10 4.24 0.12 4.31 0.08 N/A N/A 4.22 0.16 2.55 0.11
Max jump (cm) 10 42.5 5.64 40.33 3.7 40.16 5.14 42.55 5.59 1.55 0.2
3X Max strength/Weight (ratio) 16 1.49 0.14 1.51 0.12 N/A N/A N/A N/A 8.21 0.3
(measurement M1,M2,M3,M4). ANOVA repeated Measures. The Sphericity Assumed test was used to identify whether
there was variability in the tests. *P<0,01
Research group
Control group
40
5. Discussion
In this study the main aim was to: investigate the effect of a specially
designed intervention program for football, to test if there were a difference in
performance, reduction of risk factors in knee and reduction of injuries in football
season 2013. Also to compare these factors between the research group which
followed the program and the control group. A special strength training program
was designed for the research group that was followed up by the researcher. For
the control group the coach designed a basic strength training program, in which
the kettle bells were used. The intervention period lasted for five training weeks
and the follow-up program lasted throughout the football season.
The main result in this study were that there was no significant difference
between the groups related to injuries. The specialised strength training program
appears to be beneficial for the research group related to strength (p = 0.04) and
speed (p = 0.02). But for power (max jup test) there was no significant difference
between the groups. In the kinematic measurments; there was no significant
difference between the groups exept for one variable. In the follow-up there was
no significant difference between the groups.
5.1. Comparison for injuries:
When the two groups were examined related to injuries in the 2013 season.
All injuries were taken in consideration, both contact and noncontact. There was
no significant difference between groups; the population was small so lack of
power could be one reason why significant difference was not found. It would
have been better if the registration of injuries i.e. the frequency of injuries had
been calculated per 1000 player hours in games and practice like some other
studies have done (Árnason, et. al., 2004; Árnason, 2008). It would have been
easier to compare the groups and it would have been more reliable result in the
study. The specialized strength training program that was made for the research
group, with emphasize of exercises was strength, dynamic stabilization factor and
power training did not seem to have prevention factors for injuries, no significant
difference was detected between the groups. Different result have been shown
from other studies were prevention programs should emphasize on strengthening
hamstring and the activation of the hamstring muscle (Ford et. al., 2005; Hewett
et. al., 2012; Hewett et. al., 2008; Ahmad et. al., 2006; Munro et. al., 2012;
41
Petersen & Holmich, 2005; Opar et. al., 2012; Árnason, 2009; Arnason et. al.,
2008). Neuromuscular training could also lead to reduction of ACL injuries and a
hamstring injury by increasing neuromuscular control that perhaps improves the
biomechanical function of the knee. The neuromuscular adaption optimizes the
reaction time that would provide greater pre-contraction of the muscles (Ford et.
al., 2005; Hewett et. al., 2012; Hewett et. al., 2008; Ahmad et. al., 2006; Munro
et. al., 2012). Also the neuromuscular training is effective for many parts of the
body, especially for lumbo-pelvic complex, hamstring and other muscles of the
lower extremities and generally increases fitness level and control which in return
reduces injuries (Se & Kp, 1998; Kornberg & Lew, 1989; Cibulka et. al., 1986;
Hennessey & Watson, 1993; Opar et. al., 2012). Specific type of exercises has
been proven effective for prevention of hamstring injuries. These exercises
emphasize strengthening of hamstring in an eccentric contraction, like Nordic
hamstring lowering exercise (Petersen & Holmich, 2005; Opar et. al., 2012;
Árnason, 2009; Arnason et. al., 2008). On the other hand, emphasize on eccentric
strength was not considered in this study. But that could be an interesting training
factor in the specialized strength training program. Other training factors have
been shown to contribute to preventing injuries; like physical conditioning, which
correlates to fatigue in muscle. It is believed that reduced capacity of lengthening
in muscles makes it more likely to sustain strain injuries (Petersen & Holmich,
2005; Opar et. al., 2012). In the following studies of risk factors like flexibility,
muscle strength imbalance, anatomical alignment, playing surface and equipment
(Meeuwisse et. al., 2007; Meeuwisse, 1994; Bahr & Holme, 2003) and Vo2 max
levels were not measured, but those risk factors could be important to explain part
of injuries in football. Sports related injuries are in fact multifactorial (Meeuwisse,
1994; Meeuwisse et. al., 2007). From that point of view the conditioning program
for football should cover all aspect of physical training, the strength, power,
speed, dynamic balance, neuromuscular training, stabilization and more. But
there is need for further research in this field.
When looking at severity of the injuries during the football season in Table
8, the most frequent severity was severe (33%) and moderate injuries (28%), but
the fewest were minor (22%), minimal (11%) and mild (6%). In other studies the
severe injuries only count for 10% of the injuries, moderate 25% and the most
frequent are classified as mild or minor or 65% (Rahnama et. al., 2002; Wong &
42
Hong, 2005; Engstroem et. al., 1991; Hägglund et. al., 2009; Lüthje et. al., 1996;
Hawkins & Fuller, 1999; Hawkins & Fuller, 1998; Árnason, 2004; Hawkins et.
al., 2001). One of the reasons that this is different in this study could be the
method of injury registration. The registration was self-reported from the
participants after the season 2013 and maybe they don’t consider minor as an
injury or just forget minor to mild injruies.
Previous injuries in the research group were muscle strains (N = 13 or
45%), ligament sprains (N = 10 or 34%) and other injuries (N = 6 or 21%). In the
control group the most common injuries were muscles strains (N = 11 or 30%),
ligament sprains (N = 13 or 35%) and other injuries (N = 13 or 35%) (Table 6).
According to this the assumption is made that there is not much difference
between the groups in physical conditioning, in that case it probably had not much
effect on the study. The most common injury types in the research group during
the season 2013 was muscle strains (N = 3), ligament sprains (N = 1) and other
injuries (N = 1). For the control group the main injury types were muscles strain
(N = 4), ligament sprains (N = 3), other injuries (N = 6). This is similar to other
study were muscles strain and ligament sprains are most frequent (Árnason, 2004;
Árnason, 2008) (Table 7). In table 6 former injuries and in table 7 injuries during
season is demonstrated, as well as the frequency and the severity of injuries in
days absent from competition and practice. It can be argued that there is not much
difference between groups in muscle injuries considering the frequency. The
result of this study demonstrated that there was no significant difference in
injuries between the groups (P = 0.15). Although the number of injuries during the
season was higher among the control group (n=13) than the research group (n=5)
(table 8). But this needs further research. Another factor that has not been
mentioned before is that the research group had to play more football games
because of European championship wich was not seen before the study start, this
could also be factor related to injuries during season 2013 and make the two
groups not homogeneous.
5.2. Comparison related to kinematics
When the difference for kinematic parameters as valgus motion in knee, flexion
motion for hip, knee and ankle were calculated (M2 – M1) with in the groups,
then difference between the research group and the control group was sparse. The
43
result demonstrates; only one variable that had significant difference after the
intervention program. Where research group reduces the knee flexion on right
foot, from base station to initial contact. But there was no significant difference
between the groups, in all the other variables in the kinematic measurement, for
the hip, knee and ankle. This is in contrast to one of the hypothesis in the
research: The research group is going to have better movement kinematic on a
forward jump landing task in lower extremities; that is greater flexion angle
movement in hips, knee and ankle, from the lateral view, compared to the control
group. Where it was argued, that specialized strength and power program could
have better result in kinematics for the research group in forward lunge jump test.
Other studies and articles have demonstrated that different types of training like
dynamic stabilization and plyometric training can make difference in movement
in lower extremities:
Valgus motion of the knee: Studies are found that indicate that
plyometric and dynamic balance training can lead to reduced valgus in the knee
(Chimera et. al., 2004; Shultz et. al., 2010; Myer et. al., 2005; Mandelbaum et. al.,
2005; Petersen et. al., 2005; Myer et. al., 2006). Most of those publications are
related to valgus motion in knee for women because women are more in risk of
getting ACL injuries and valgus motion is one of the risk factors (Waldén et. al.,
2011; Ford et. al., 2005; Hewett et. al., 2012; Hewett et. al., 2008; Ahmad et. al.,
2006; Koga et. al., 2010; Krosshaug et. al., 2007; Chappell et. al., 2002; Munro et.
al., 2012). Consequently the result of this study is probably not correlated to
increased valgus motion in men.
Flexion motion of the hip: One study shows difference between basic
strength training program and plyometric and dynamic balance program, were the
plyometric and dynamic program is believed to provide better coordination of
hamstring muscles activation which may increase stability of knee and hip
(Lephart et. al., 2005). There is evidence that support that increased flexion in hip
is related to ACL injuries for women (Hewett et. al., 2005). When looking at the
literature there is not much data relating increased hip flexion in a jump and
landing task to injuries in men. Which could be one of the reasons that there was
no difference between the groups. In this study the strength program for both
groups could have similar effect on flexion in hip? Or perhaps the flexion in hip is
44
not a factor for injuries in lower extremities for men? This needs to be further
studied.
Flexion motion in the knee: Like said before there was a significant
difference in one variable after the intervention period, between the research
group and the control group. Where research group reduces knee flexion; on right
foot, from base station to initial contact in landing after the forward lunge jump.
There was no significant difference in other variables. Other studies argued that
plyometric and dynamic balance training increases flexion and this type of
training is considered important to knee stabilization in sport that has great knee
angles (Myer et.al., 2006; Myer et.al., 2005; Mandelbaum et.al., 2005; Petersen
et.al., 2005). It has also been argued that increased knee flexion can give the
hamstring a better torque and then a better support for the ACL (Huston &
Wojtys, 1996; Hirokawa et.al., 1991). It has also been demonstrated that both
basic strength and plyometric training increased knee flexion in touch with the
ground, and the maximum flexion in the landing (Lephart et.al., 2005; Huston &
Wojtys, 1996).
Flexion motion in the ankle: In this study the change of dorsal flexion
in landing task after forward lunge jump was examined. This was different from
other study. They examined the movement of the ankle in coronal plain in
jumping and landing. It has been argued that increased motion in ankle in coronal
plain could be related to increased risk of ACL injuries in women (Ford et. al.,
2005). The mechanical stability of the ankle has also been examined as predictor
to injuries (Arnason et. al., 2004). In the present study mechanical stability and
motion in coronal plain was not examined. This could be the reason that there was
no difference between the groups and the strength training programs for both
groups are contributing equally to flexion motion in ankle.
According to the results there is not possible to predict whether the
research group had better performance or the control group. In only one of 24
measured kinematic variables was significant difference in favor of the control
group, were the difference in kinematics was calculated between M1 and M2.
This one variable that had significant difference between the groups could only be
by chance, we don’t know. There is need to have more participants to have more
statistical power to be able to predict in these kind of study. So our hypothesis is
rejected. In this context it might be important to find other ways to measure risk
45
factors in lower extremities for men. It is mentioned above that injuries in
football are multifactorial and many factors needs to be taken in the model when
measuring the difference between factor before and after intervention program.
5.3. Comparison in Measurements of the Performance tests:
When the performance parameters in 30 meter speed test and 3 rep-max
strength tests are viewed, related to performance, the result demonstrated
significant difference between the two groups. The research group did improve
their speed (p = 0.2) and strength (P = 0.04) in test M2 compared to test M1, after
the intervention period. But the control group had less average speed in the second
speed test M2 compare to test M1. The same was in 3 rep-max strength test were
the research group did perform better than control group, after the intervention
period.(p = 0.04) This is in consistence with one of the research hypothesis: The
research group will have equal or better speed, power and strength performance
after the intervention program, in mid-season and after the football season,
compared to the control group. In the light of this the research hypothesis is
approved. This is in accordance to other studies (Helgerud et. al., 2003; Wilson
et. al., 1993; Fatouros et. al., 2000; Rimmer & Sleivert, 2000). In has been argued
that plyometric training increases power both with and without resistant training,
both in sprinting speed and jumping height (Wilson et. al., 1993; Fatouros et. al.,
2000; Rimmer & Sleivert, 2000). Many researchers have recommended the
combination of plyometric and strength training rather than either plyometric or
strength training alone (Adams et. al., 1992; Fatouros et. al., 2000; Harris et. al.,
2000; Toji et. al., 1997). Like in the study from Lytte et al. (1996), were combined
training group did perform better in dynamic sports other than strength training
alone (Lyttle et. al., 1996). Similar results have been seen from other researchers
(Harris et. al., 2000; Barber-Westin et. al., 2010). On the other hand the result
from max-jump test in the present study reveals that there was no significant
difference between the groups in test M2 compared to M1. In that case the
research question was rejected. This result is in accordance with other study that
it was argued that it was not necessary to exercise plyometric training when the
football team is practicing football at the same time (Ronnestad et. al., 2008).
Based on these results there is possibility that the specialized strength
training program could be beneficial to football players related to strength and
46
speed on the other hand not for power. But there are other factors that were not
taken in consideration in this study; the different coaching style, conditions for
practicing football, equipment for training, practice time and total frequency all
training sessions both football and physical conditioning, as well as total training
load.
5.4. Comparison in follow-up measurements:
In the follow-up measurements of test M3 and M4 for power and speed,
the statistical analyses reveal that there was no significant difference between the
groups. In light of that the research hypothesis was rejected. The population was
small in M4, both for the research group (N = 6) and for the control group (N =
10). That indicates low statistical power and could be the reason for no significant
difference between the groups in the follow-up tests.
When the difference in performance tests M1, M2, M3 and M4 was
calculated within the groups, there was significant difference in the research group
between the following tests: 30 meter speed test M1 to M4, Maximum strength
test M1 to M2 and max jump test M1, M2, M3 and M4. On the other hand there
was no significant difference between the performance tests for the control group.
In the light of result, the research hypothesis: The performance in speed, power
and strength will increase during the intervention period, the performance will be
the same or increase in the follow-up throughout the football season 2013, with in
the research group and the control group, is accepted for the research group but
rejected for the control group. On the other hand the sample was small as said
before, so it is not possible to say with great reliability that these results is
reflection for the whole football team, or if the data would support the research
question or not. Hypothetically if the data reflect the whole team, then as said
before these findings are similar to other studies, that combination of strength,
plyometric and dynamic strength training can give a better performance than
doing strength training alone (Adams et.al., 1992; Fatouros et.al., 2000; Harris
et.al., 2000; Toji et.al., 1997; Lyttle et.al., 1996; Barber-Westin et.al., 2010). But
this is only hypothetically and further research is needed were the number of
participants is more.
47
5.5. Disadvantages and Defects
In the follow-up the participants did not attend to the measurement and
there were flaws in measurement M4. Because there were only six that attended
for the research group similar was for the control group. The injuries registration
could have been better, in the way of taken down the injuries weekly or monthly
during the football season, in better partnership with participants, coach and the
physiotherapist of the team. Also it would have been better if incidence had been
calculated, frequency of injuries per 1000 player hour in games and practice
(injuries/1000hour). It would have been easier to compare the groups to gather
and it would have been more reliable result in the study. In the kinematic
measurements, other risk factors could have been examined, that can reflect
injuries mechanism better for the male football player. The power of the results
would have been bigger if more football teams had participated in the study.
It should be considered that other training factors could have influenced
the results of this study, like different coaching style, conditions for playing
football, equipment for training, practice time, lifestyle and frequency of training
sessions both football, and physical conditioning.
5.6. Benefits
The Benefits from the research may include: If efficacy of the special
program works well then coaches can use it immediately. That is for the football
player’s benefits. Further more, if the hypothesis would be tested on a bigger
cohort and is proven to be significant, then this type of a program or other with
similar design can be beneficial both to the coach and the football player related to
performance and reducing the chance of injuries.
6. Conclusion
It is important to find a strength training program that is beneficial for the
football players to make them perform better in football. Lowering the injury risk
of the football players is one of the most important thing. If the player is injured
he can’t take part in football practice or games. It can also be expensive both for
the football players and the football teams. In this study it was hypothesized that
special strength training program that has emphasis on a dynamic balance factor
in every strength and power exercise would be able to reduced injuries for the
48
research group but also have same or better increase in strength, power and sprint
speed as the control group.
The conclusion is below in categories:
Injuries: There was no significant difference in injuries between the research
group and control group during the football season 2013.
Performance in sprint speed, strength and power: There was significant
difference in strength and sprint speed between groups. But the difference in
power was not significant between groups.
Kinematics: There was no significant difference between the groups related to the
difference between the measurements M1 and M2.
It seems the specialized strength training program was beneficial for the
research group, related to speed and strength compared to the strength training
program for the control group. But for injuries, power and kinematic
measurements, no significant difference were found between the groups.
For future researches it is recommended to find different kinematic
measurement to try to explain possible difference in frequency of injuries related
to different types of strength training programs. To be able to predict injuries
better and to see what risk factors are changing related to kinematics, when
different types of strength training programs are executed for football. There is
also a need to have more participants involved in the studies to get better
statistical power.
49
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7.1. Appendix. Upplýst samþykki
Upplýst samþykki
Fyrirbygging meiðsla með styrktarþjálfun og
vöðvastjórnun
Markmið rannsóknarinnar er að bera saman tvær mismunandi
þjálfunaraðferðir, þar sem annarsvegar er notast við hefðbundna styrktarþjálfun og
hinsvegar sérhæfða styrktarþjálfun. Með þessu er verið að skoða hvort sérhæfð
styrktarþjálfun gefi sambærilegan árangur í styrk og kraft miðað við hefðbundna
styrktarþjálfun og að auki hafi hún þann kost að vera fyrirbyggjandi fyrir meiðsli í
íþróttum.
Þátttaka í rannsókninni felur í sér að þátttakandi þarf að gefa upplýsingar um sögu
meiðsla og mæta í mælingu. Auk þess er nauðsynlegt að skrá meiðsli sem
þátttakandi verður fyrir þar til að rannsóknartímabili er lokið. Mælingar sem
framkvæmdar eru eru skipt í 4 meginþætti; 1. Mælingar fyrir inngrip
(styrktarþjálfun), 2. Inngrip (styrktarþjálfun), 3. Mælingar eftir inngrip
(styrktarþjálfun) og 4. Eftirfylgni, mælingar um sumar og eftir tímabil í fótbolta.
Einnig fær rannsóknarhópur þjálfunarprógram út tímabilið. Þáttur 1 og 3.
Til að mæla styrk er notast við hnébeygju (mælieining kílógrömm). Hraða, 30
metra sprettur, mælieining sekúndur. Til að mæla kraft er notað jafnfætishopp og
hæð mæld i sentimetrum. Gerð verður hreyfigreining með háhraða
myndbandsupptöku. Mælingar munu fara fram í húsakynnum íþróttafélaga í
Reykjavík. Þáttur 2 er æfingarprógram sem er sett upp fyrir þátttakendur í 5
vikur. Hver mæling tekur u.þ.b. klukkustund sem er framkvæmd fyrir og eftir
inngrip, en inngrip tekur 5 vikur. Mælingar og þjálfun fer fram í húsakynnum
Háskólans og í húsakynnum íþróttafélags.
Ég staðfesti hér með undirskrift minni að ég hef lesið upplýsingarnar um
rannsóknina sem mér voru afhentar, hef fengið tækifæri til að spyrja spurninga um
rannsóknina og fengið fullnægjandi svör og útskýringar á atriðum sem mér voru
óljós. Ég hef af fúsum og frjálsum vilja ákveðið að taka þátt í rannsókninni. Mér
er ljóst, að þó ég hafi skrifað undir þessa samstarfsyfirlýsingu, get ég stöðvað
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þátttöku mína hvenær sem er án útskýringa og án áhrifa á þá læknisþjónustu sem
ég á rétt á í framtíðinni. Mér er ljóst að rannsóknargögnum verður eytt að
rannsókn lokinni og eigi síðar en eftir 5 ár frá úrvinnslu rannsóknargagna. Mér
hefur verið skýrt frá fyrirkomulagi trygginga fyrir þátttakendur í rannsókninni.
_______________ _______________________________
Dagsetning Undirskrift þátttakanda
Undirritaður, starfsmaður rannsóknarinnar, staðfestir hér með að hafa veitt
upplýsingar um eðli og tilgang rannsóknarinnar, í samræmi við lög og reglur
um vísindarannsóknir.
________________________
Jóhannes Már Marteinsson nemi
við Háskólann í Reykjavík
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7.2. Appendix. Kynningarbréf til væntanlegra þátttakenda
Fyrirbygging meiðsla með styrktar þjálfun og vöðva stjórnun
Ábyrgðarmaður rannsóknar: Nafn
Einar Einarsson Starfsheiti
Aðjúnkt við
Háskólann í
Reykjavík
Sími
840-7806 Netfang
Aðrir sem koma að rannsókninni:
Nafn
Baldur Þorgilsson Starfsheiti
Aðjúnkt við
Háskólann í
Reykjavík
Sími
840-7802 Netfang
Nafn
Pétur Sigurðsson Starfsheiti
Lektor við Háskólann
í Reykjavík
Sími
599-6343 Netfang
Nafn
Jóhannes Már
Marteinsson
Starfsheiti
Meistaranemi við
Háskólann í
Reykjavík
Sími
660-1206 Netfang
Kæri íþróttamaður,
Fyrirhugað er að hefja ofangreinda rannsókn á vegum Tækni- og
verkfræðideildar Háskólans í Reykjavík sem námsverkefni til meistaragráðu í
íþróttavísindum og þjálfun.
Markmið rannsóknarinnar er að bera saman tvær mismunandi
þjálfunnaraðferðir, þar sem annarsvegar er notast við hefðbundnar styrktar þjálfun
og hinsvegar sérhæfða styrktarþjalfun. með þessu er verið að skoða hvort
sérhæfð styrktarþjalfun gefi sambærilegan árangur í styrk og kraft og hefðbundin
styrktarþjalfun og að auki hafi hún þann kost að vera fyrir byggjandi fyrir meisli í
íþróttum.
Fyrirhugað er að skoða 52-84 knattspyrnumenn og konur sem taka þátt í efstu
deild á Íslandi, 18 ára og eldri. Fyrir hugað er að skoða áhrif sérhæfðar
styrktarþjálfunnar fyrir íþrótta menn með það í huga að hafa fyrir byggjandi þætti
tvinnaða inn í styrktarþjálfunnina þannig að hún get minkað líkur á meiðslum og
aukið styrk. þetta svo borið saman við hafðbundna styrktarþjálfun. Þetta er svo
68
skoðað hvort þessar mismunandi þjálfunnar að ferðir gefir ekki sambærilegan
styrk en sérhæfðstyrktaþjalfun sé einnig fyrir bygjandi fyrir meiðsli.
Til þess að taka þátt í rannsókninni þurfa væntanlegir íþróttamenn að
undirrita upplýst samþykki um að þeir hafi lesið kynningablað um
rannsóknina og geri sér grein fyrir hvað felst með þátttöku í rannsókninni.
Rannsóknin felur í sér fjorar mælingar og þjálfunnar áætlum í 6 til 8 vikur. sem
munu fara fram á íþróttasvæði íþróttafélags eða í húsakynnum Háskólans í
Reykjavík. Um er að ræða tvær mælingar sem taka að hámarki eina klukkustund.
Nauðsynlegt er að íþróttamenn séu léttklæddir á meðan á mælingum stendur, það
er að segja í hjólabuxum/sundfatnaði og berir að ofan og kvenkyns íþróttamenn
auk þess í íþróttatopp. Á milli þessa mælinga er gert inngrip. inngripið felst í
þjálfunnar áætlun sem tekur 5 vikur. Auk mælingar munu íþróttamenn gefa
upplýsingar um hæð, þyngd, ríkjandi fót, stöðu á velli og nákvæmar upplýsingar
um fyrri meiðsli.
Áætlað er að framkvæma eftirfarandi mælingar sem eru gerðar fyrir og eftir
ingrip(þjálfurn)
syrktarmæling. Hnébeigja 3 Rep, max
snerpa. 30 metra sprettu úr kirrstöðu að 30m. mældur með fotosellu.
Kraftur. mældur með hopp prófi. lóðréttu hoppi úr kyrrstöðu.
Hreyfigeyning gerð til að meta likur á meiðslum.
Hopp með lendingu á öðrum fæti tekið upp á háhraða videovélar
Ingrip felur í sér þjálfunnaráætlun sem felur í sér að annar hópur sem er
rannsóknar hópur fær ser hannað styrktar prógram. þar sem flestum hafðundnum
lyftingar æfingaum er breyt þannig að þær valda meira álagi á vöðvastjórnun og
stöðuleika þáttum vöðva og liðamóta. en hinn hópurinn sem er viðmiðunnarhópur
fær hefðbundið styrktarprógram.
Að loknum mælingum skrá íþróttamenn niður meiðsli (ef þau eru til staðar) á
rannsóknartímabilinu, þ.e.a.s þangað til að síðari mæling hefur verið framkvæmd.
Áhætta af þátttöku í rannsókninni er lítil þar sem að þær hreyfingar sem
íþróttamenn munu framkvæma eru einfaldar í útfærslu. Það er því óveruleg
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hætta á meiðslum þegar mælingar eru framkvæmdar, í ingripi er einnig litlar líkur
á meiðslum. þar sem hreyfingar eru likar þeim hreyfingum og æfingum sem er
verið að framkvæma í leik. En ómögulegt er að útiloka að slíkt geti komið fyrir.
Íþróttamenn eru, ef við á, tryggðir hjá Sjóvá á meðan mælingar og ingrip stendur
yfir.
Þær upplýsingar sem íþróttamenn veita í rannsókninni verða meðhöndlaðar
samkvæmt reglum um trúnað og nafnleynd og farið að íslenskum lögum
varðandi persónuvernd, vinnslu og eyðingu frumgagna. Spurningarlistar og
niðurstöður úr mælingum verða merkt með númerum en ekki nöfnum
þátttakenda. Geymsla á gögnum verða í tölvum læstum með notendanafni og
lykilorði og/eða læstum hirslum eftir því sem við á. Eftir úrvinnslu og eigi
síðar en fimm árum eftir að rannsókn lýkur verður öllum gögnum eytt. Nöfn
eða aðrar persónugreinanlegar upplýsingar koma því hvergi fram við
úrvinnslu gagna eða birtingu niðurstaðna.
Niðurstöður rannsóknarinnar verða nýttar til meistaragráðu í íþróttavísindum
og þjálfun við Háskólann í Reykjavík. Auk þess er sá möguleiki fyrir hendi að
vísindagrein byggð á gögnunum verði birt í vísindatímariti.
Þátttakandi getur hafnað þátttöku eða hætt í rannsókninni á hvaða stigi sem
er án útskýringa.
Þessi rannsókn hefur hlotið leyfi Vísindasiðanefndar og verið tilkynnt til
Persónuverndar.
Virðingarfyllst,
____________________________
Einar Einarsson, aðjúnkt
Ábyrgðarmaður rannsóknar
____________________________
Pétur Sigurðsson, lektor
____________________________
Jóhannes Már Marteinsson
"Ef þú hefur spurningar um rétt þinn sem þátttakandi í vísindarannsókn eða vilt hætta þátttöku í
rannsókninni getur þú snúið þér til Vísindasiðanefndar, Hafnarhúsinu, Tryggvagötu 17, 101
Reykjavík. Sími: 551-7100, fax: 551-1444, tölvupóstfang: [email protected]."
70
7.3. Appendix. Samstarfsyfirlýsing
Samstarfsyfirlýsing
Jóhannes M. Marteinsson mastersnemi í íþróttafræði við Háskólann í Reykjavík
hefur letað eftir samstarfi við íþrótta félagið__________________ vegna
rannsóknar á fótbolta mönnum. Þar sem íþróttafélagið aðstóðar við ransóknina
með því að útvega þáttakendur í hana.
Þátttaka í rannsókninni felur í sér að þátttakandi þarf að gefa
upplýsingar um sögu fyrri meiðsla og mæta í mælingu. Auk þess er nauðsynlegt
að skrá meiðsli sem þátttakandi verður fyrir þar til að rannsóknartímabili er lokið.
Mælingar sem framkvæmdar verða er skipt upp í þrjá meginþætti. 1) Mælingar
fyrir inngrip (styrktarþjálfun). 2) Inngrip (styrktarþjálfun). 3) Mælingar eftir
inngrip (styrktarþjálfun). Í þætti eitt og þrjú, til að mæla styrk, er notast við
hnébeygju (mælieining kílógrömm (kg)). Til að mæla hraða verður 30 metra
sprettur (mælieining sekúndur (s)). Til að mæla kraft er notað jafnfætis hopp og
stökkhæð mæld (mælineining sentimetrar (cm)). Gerð verður hreyfigreining með
háhraða myndbandsupptöku. Mælingar munu fara fram í húsakynnum
íþróttafélaga og í Háskólanum í Reykjavík. Í þætti tvö er 5 vikna
styrktaræfingaprógram sett fyrir þáttakendur. Hver mæling, sem er framkvæmd
fyrir og eftir inngrip, tekur u.þ.b. klukkustund.
Íþróttafélagið staðfestir með undirskrift sinni að þeir hafi kynnt sér
upplýsingar um rannsóknina og haft tækifæri á að spurja spurninga um
rannsóknina. Íþróttafélaginu er einnig ljóst að þeir meigi draga sig úr þáttöku
rannsóknar hvenær sem er án nokkurrar útskýringar.
Undirskrift ábyrðarmans
______________________kt.______________
Undirskrift rannsakanda
______________________kt_______________
Undirskrift fyrir hönd íþróttafélags
______________________kt_____________
71
7.4. Appendix. Annual plan and pictures of exercises In this section there is the overview for the specific strength program from the start of the study week 8 thru the end week 40. Also
pictures of exercises that were done in practice 1 and 3 per week not all of the exercises that are in the pictures are don in every practice. The
second practice that were done per week is also shown in pictures that was a field practice done with medicine balls, hurdles, footballs and own
body weight.
Annual plan
Key words. VH= wery high, H= high, M= medium, L= low, VL= wery low, SPW= session per we
okt
1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42
co
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on
s a
nd
Ca
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ind
oo
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am
en
t
ind
oo
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urn
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en
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ind
oo
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urn
am
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oo
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urn
am
en
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oo
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am
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urn
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oo
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oo
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PerformanceintensityVolume
Geniral preparation GPP specific preparation SPP / Precompetition main copitition
oktdes jan apr
Annual plan for. Strength training for footballMonth nov julfeb mars mai jun agust sept
loads g
raf
Trainingg w eek
Periods/phases
priority/Levell
72
1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39
Strenght x x x x
Pawer x x x x
speed x x x x
Performance
VH x x x x x x x x x xH x x x x x x x x x x x x x xM x x x x x x xL xVL
VH xH x x x x xM x x x x x x x x x x x x xL x x x x x x x x x x x x xVL
Strength endurance. SPW
Maximum strength. SPW
Strength-speed SPW 2 2 1 1Speed-strength SPW 1 1 2 2 3 3 3 2 2 2 2 2 2 2 2 2 1 1 1 1 2 2 2 1 2 1 2 1 2 1 2 1Speed. SPW 1 1 1 1 1 1 1 1 1 2 2 2 2 1 1 1 2 1 2 1 2 1 2 1 2
9864 5 7
Indicative load
Testing.
Weekly
in
tensity
Weekly
volu
me
Stength and pow
er
Mesocycles 2 3
Microcycles
1
73
Endurance SPW 2 2 2 2 2 2 2 1 1 1 1 1 1 1Speed endurance SPW 1 1 1 1 1 1 1 1 1 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1top speed SPW 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1ecceliration SPW 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6
focus in training
Phycologycal skils
flexibility training IETS
Runnin
g
emphasis
Visualisation coping with volume
Strength endurance and maximum strength. Stability and
Dynamic balance. Exercises are sprt-like, that applies to
the strength training. At the end of this period, there are
more Strenght speed exercises. ólympic weighth lifting
become more bart of the training and plyometric exercises.
Visualisation, coping with stress prepering for competition Visualisation, coping with stress and competition
maintaining maximum strength and
move Strength training more in to
power training, where more and more
thought about speed and Explosive
Power. exercises are implemented so
that they are sport like and contribute
to improving the dynamic balance and
the result can reduce the probability of
injury
maintain maximum strength and bring more strength into power training where
more and more thought about speed and Explosive Power. exercises are
implemented so that they are sport like and contribute to improving the
dynamic balance and can probably reduce the risk of injury
Reduced focus on
strength while still
maintaining strength. It is
mainly done by
increasing power idea in
exercises. fewer reps and
medium heavy weights
weightlyfts , but more
speed and explosive
power. Emphasis is
placed on the sport like
exercises and stability,
dynamic balance,
strengthen the Athlete
better to respond to
spontaneous movements
such as agility and other
similar exercises
maintaining maximum
strength and transferred
into power with exercises
that build on strength and
speed and Speed
Strenght. These exercises
will also focused on
dynamic balance. Which
should reduce the
probability of injury. And
strength the Athlete to
better to respond to
spontaneous movements
as agility and other similar
movement
Maintaining
maximum
strength and main
emphasis is on
speed strength
and speed. Also
a strong focus on
training that are
sport like training
and have stability
factor in the
exercises and
dynamic balance
Consequently,
preventive
exercises for
injuries
Reduced focus on
strength while still
maintaining strength, it is
mainly done by
increasing power in
thought in exercises.
Smaller weights in weight
lyfts tion but more speed
and explosive power.
Emphasis is placed on the
sport like exercise and
stability, balancing and
strengthen the Athlete
better to respond to
spontaneous movements
such as agility and other
similar exercises.
74
overview for the intervention program for the research group
week Training emphasize
dais mo to we th fr sa su mo to we th fr sa su mo to we th fr sa su mo to we th fr sa su mo to we th fr sa su
varm up Endurance x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x
Drils Technic/coordination x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x
Strength trainig
Phase 0 stability x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x
Phase 1 Strength endurance.
Phase 2 Maximum strength.
Phase 3 Strength-speed x x x x x x x x x x
Phase 4 Speed-strength x x x x x
Phase 5 Speed.
Runing(sprinting)
Endurance smalsidet games. Runnig
Speed endurance 85% Intesity* 20 -40m - sprints
top speed 100% Intesity 40m - 90m sprints
ecceliration 100% Intesity 20m - 40m sprints x x x x x x x x x x x x x x x
Plyometrics and agility
1
Light ankle jumps, and other jumps
.70% intensity x x x
Plyometrics and agility
2
low hurdle jumps, ankle and other
plyometrics 85% intesity x x x x x x
Plyometrics and agility
3
High hrdle jumps and other
plyometrcs 100% intensity x x x x x x
Sprt specific Technic football
Sprt specific Technic football
Flexibility cor+flexibility x X x x x x x X x x x x x x x x x x x x x x x x x x x x x x
128 9 10
Mesocycle 411
75
Practise 2.
This was second practice of the week that was done from week 8 to week 14. This exercise did not chance over the intervention program.
agility jump (agility ladder) with stop in ewery thurd (work 50 sec rest 10 sec)
pushup with one hand on football (work 50 sec rest 10 sec)
low bak exercise (work 50 sec rest 10 sec)
High knee lydts with dumbels/medicen ball (work 50 sec rest 10 sec)
Single leg Jump ower cones forward and to side (work 50 sec rest 10 sec)
situps/ normal plank (work 50 sec rest 10 sec)
jump ower hurdles 70 - 90 cm (work 50 sec rest 10 sec)
sittups situps with medicen ball (work 50 sec rest 10 sec)
vertical jump with medicen ball (work 50 sec rest 10 sec)
hurdle side suffle. With puse on the side 3sec (work 50 sec rest 10 sec)
Axe chop/Two hand overhead throw(midicen ball) (work 50 sec rest 10 sec)
reaction exercise (work 50 sec rest 10 sec)
76
Pictures of Exercises, to clarify how they are done. These exercises are done in practice 1
and 3 and the strength training program that they are used in, is shown in appendix 7.6. Not
all of the exercises are done in every practice session.
Single leg
squat
(the knee
should not
go medial
to the foot)
Reaction
exercise.
Jumping
and
landing on
one leg 3x
direct.
Clin
single leg
clin
jump on a
bench lend
on one leg
hold
balance,
down, lend
on both
77
step-up
with
weights
hanging
from the
bar
agility
jump
(agility
ladder)
with stop
in every
third
single leg
hip extend
from bench
lying on
back(knee
100°)
lunges;
front, 45°
lateral,
45°medial
side to side
jump
push up
with one
hand on
football
78
low back
exercise
High knee
lifts with
dumbbells/
medicen
ball
sit-ups
Sit-ups
with
medicen
ball
vertical
jump with
medicen
ball
79
Hurdle
side
shuffle.
With pause
on the side
3sec
Axe
chop/Two
hand
overhead
throw(med
icen ball)
Plank;
Back,
groin,
simple
Single leg
Jump over
cones
forward
and to side
80
7.5. Appendix. Strength training program for the control group
Strength training program for the control group.
The strength traning program was based on training with body weight medicine ball,
Kettle bells, big tires and dumbbells.
There were two training session per week and one extra training session were the
football player performed himself with instructions from the coach. This training
session was to work on weaknesses in strength.
In februar- mars the training session were high volume with medium intensity. The
training session were two in a strength training program and then one extra for the
football player to work on his weaknesses
In April May the volume decreased but the intensity was higher. The training
sessions was two in this period. Mid May there was only one
During the football season 2013 there were no planned strength training sessions.
There was some strength training in football practices mostly with own body weight.
But if there were long time between games then they did strength training sessions
but mostly with their own body weight
The purpose from the coach of the control group was to try to make the strength
training more sports specific to the game of football. Most exercises were multi-
joint exercises.
81
Exercises for the control group
These Exercises are not single joint exercises they are multi- joint exercises, so the
line between upper and lower body are not so clear. And many of these exercises
were taken in one strength training session, the whole body was trained in every
strength training session, with emphasis on either the lower part or upper part, at any
given time
For legs
Exercises Factors in training focus in training
Forleg runing up hill Strength endurance Bild up the strength endurance that it wil take to last one footbal game. Make the body more ready for more strength training
Runing in sand draging ketle bell
Strength endurence
Kettle bell Turkish Get-Up (Lunge style)
Strength endurance and core
Squats with ketel bels Srength Build a greater maximum strength to be able to take better advantage of the speed and power training
Singleleg squts Strength
Roling ower truck tires Sterngth
Front Squats With Two Kettle bells
Strength
Kettle bell Dead Clean Strength
Two-Arm Kettle bell Clean Strength speed The intesity is higher and there are more speed in the exercises. Geting redy for speed training
One-Arm Kettle bell Clean and Jerk
Strength speed
Kettle bell Sumo High Pull Strength speed
For upper body, cor, brest,back, sholder girldleand arms
Alternating Floor Press Strength Build a greater maximum strength to be able to take better advantage of the speed and power training
One-Arm Kettle bell Military Press To The Side
Strength
One-Arm Kettle bell Row Strength
Two-Arm Kettle bell Military Press
Strength
Standing and dragging kettle bell with rope using just arms
Strength
Double Kettle bell Snatch Strength speed The intesity is higher and there are more speed in the exercises. Geting redy for speed training
Kettle bell Hang Clean Strength speed
Sittups Core strength Very important to have a good strength of the middle section the body
Advanced Kettlebell Windmill Strength and cor
Sit-ups with medicen ball Core strength speed
Sit-ups with ketlebell Core strength
82
7.6. Appendix. The Intervention Program Week 8 to 13. There were three strength training sessions per week, two
strength training sessions with weights and one strength training session on the field,
were the athlete were working with medicine balls and own body weight. An
example of exercises was bounce dynamic stability for core, knee, hips and ankle,
speed, explosive power and acceleration. The field training session in every week was
always the same.
The following programs are the variation that took place from week 8 to 13. How the
changes were made in reps and sets.
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low Preparation for practice
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 5-10x 1 Low Low
Standing hamstring swings 5-10x 1 Low Low
fóta vinna ? ?
agility with coines.? ? ?
agility in agility ladder? ? ?
high kneeliftd ? ? ?
heel high ? ? ?
Sigle leg squat 10 on leg 4 High High 1-2 min
Clin 5 3 High High 1-2 min
single leg clin 5 on leg 3 High High 1-2 min
step-up with weigths hangin from
the barr 10 on leg 4 High High 1-2 min
explosive power, technique
sigle leg hipp extend from bench 10 on leg 4 Medium High 1-2 min
lunges; front, 45° lateral, 45°medial
6 3 Medium High 1-2 min
speed and technique focus on hip
stability
Raction exercise. 6 on leg 3 High Medium 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 4 on leg 4 High Low 1
side to side jump 3 3 High Low 1
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 - 40 4 Medium Medium 1
25 - 40 Medium Medium 1
plank: groin, glut med og simple
plank 10 2 Medium Medium 1
Back exercise 30 4
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is. it ok to do
exercise after a football. Important to
stretch after each workout but the
abdomen and back is fine to do every
day but at least 3 to 4 x weekly.
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
increase rum of motion
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
Strength
trainigStrength-speed
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
A good technique, speed and explosive
power. Also dynamic balance
speed and technic stability of the back
Practice 1 and 3
Dynamic stretchesvarm up
Drils Technic/coordination
83
Day 2 contact work rest sett rest/ sets
agility jump (agility ladder) with stop in ewery thurd 18 50 sek 10 sek 2 2 min
push up with one hand on football 50 sek 10 sek 2 2 min
low bak exercise 50 sek 10 sek 2 2 min
High knee lydts with dumbels/wedicen ball 50 sek 10 sek 2 2 min
single leg Jump ower cones forward and to side 16 50 sek 10 sek 2 2 min
situps/ normal plank 50 sek 10 sek 2 2 min
jump ower hurdles 70 - 90 cm 4 50 sek 10 sek 2 2 min
sittups situps with medicen ball 50 sek 10 sek 2 2 min
vertical jump with medicen ball 50 sek 10 sek 2 2 min
hurdle side suffle. With puse on the side 3sec 3 50 sek 10 sek 2 2 min
Axe chop/Two hand overhead throw(midicen ball) 50 sek 10 sek 2 2 min
reaction exercise 9 50 sek 10 sek 2 2 min
Make a ring in the field or in the hall should not take more than 24 to 28 minutes emphasis is placed on
speed and Explosive Power, focus on performing exercises correctly. These exercises are thought to bee
preventive for injurys, where all the exercises are with dynamic balancing factors. In this training sesion the
intensity is high
practise 2
84
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low Preparation for practice
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
foot work ? ?
agility with coines.? ? ?
agility in agility ladder? ? ?
high kneeliftd ? ? ?
heel high ? ? ?
Sigle leg squat 8 on leg 4 High High 1-2 min
Clin 5 3 High High 1-2 min
single leg clin 5 on leg 3 High High 1-2 min
step-up with weigths hangin from
the barr 8 on leg 4 High High 1-2 min
explosive power, technique
sigle leg hipp extend from bench 10 on leg 4 Medium High 1-2 min
lunges; front, 45° lateral, 45°medial
6 3 Medium High 1-2 min
speed and technique focus on hip
stability
Raction exercise. 6 on leg 3 High Medium 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 4 on leg 4 High Low 1
side to side jump 3 3 High Low 1
cool dawn jog 5 mín 1 low
Crunches /Cycled crunches 25 til 40 4 Medium Medium 1
25 til 40 Medium Medium 1
plank: groin, glut med og simple
plank 10 2 Medium Medium 1
Back exercise 30 4
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
A good technique, speed and explosive
power. Also dynamic balance
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
increase rum of motion
Drils Technic/coordination Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
Strength
trainigStrength-speed
speed and technic stability of the back
Practice 4 and 6
varm upDynamic stretches
Flexibility cor+flexibility
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
85
Day 2 contact work rest sett rest/ sets
agility jump (agility ladder) with stop in ewery thurd 18 50 sek 10 sek 2 2 min
push up with one hand on football 50 sek 10 sek 2 2 min
low bak exercise 50 sek 10 sek 2 2 min
High knee lydts with dumbels/wedicen ball 50 sek 10 sek 2 2 min
single leg Jump ower cones forward and to side 16 50 sek 10 sek 2 2 min
situps/ normal plank 50 sek 10 sek 2 2 min
jump ower hurdles 70 - 90 cm 4 50 sek 10 sek 2 2 min
sittups situps with medicen ball 50 sek 10 sek 2 2 min
vertical jump with medicen ball 50 sek 10 sek 2 2 min
hurdle side suffle. With puse on the side 3sec 3 50 sek 10 sek 2 2 min
Axe chop/Two hand overhead throw(midicen ball) 50 sek 10 sek 2 2 min
reaction exercise 9 50 sek 10 sek 2 2 min
Make a ring in the field or in the hall should not take more than 24 to 28 minutes emphasis is placed on
speed and Explosive Power, focus on performing exercises correctly. These exercises are thought to bee
preventive for injurys, where all the exercises are with dynamic balancing factors. In this training sesion the
intensity is high
practise 2
86
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low Preparation for practice
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
foot work ? ?
agility with coines.? ? ?
agility in agility ladder? ? ?
high kneeliftd ? ? ?
heel high ? ? ?
Sigle leg squat 6 on leg 4 High medium 1-2 min
Clin 4,3,3 3 High medium 1-2 min
single leg clin 5 on leg 3 High medium 1-2 min
step-up with weigths hangin from
the barr 8 on leg 3 High High 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 4 Medium m. High 1-2 min
lunges; front, 45° lateral, 45°medial
6 3 Medium medium 1-2 min
speed and technique focus on hip
stability
Raction exercise. 6 on leg 3 High Medium 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 4 on leg 3 High Low 1
side to side jump 3 3 High Low 1
cool dawn jog 5 mín 1 low
Crunches /Cycled crunches 25 til 40 4 Medium Medium 1
25 til 40 Medium Medium 1
plank: groin, glut med og simple
plank 10 2 Medium Medium 1
Back exercise 30 4
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
A good technique, speed and explosive
power. Also dynamic balance
speed and technic stability of the back
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Strength
trainigStrength-speed
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
Practice 7 and 9
varm upDynamic stretches
increase rum of motion
Drils Technic/coordination Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
87
Day 2 contact work rest sett rest/ sets
agility jump (agility ladder) with stop in ewery thurd 18 50 sek 10 sek 2 2 min
push up with one hand on football 50 sek 10 sek 2 2 min
low bak exercise 50 sek 10 sek 2 2 min
High knee lydts with dumbels/wedicen ball 50 sek 10 sek 2 2 min
single leg Jump ower cones forward and to side 16 50 sek 10 sek 2 2 min
situps/ normal plank 50 sek 10 sek 2 2 min
jump ower hurdles 70 - 90 cm 4 50 sek 10 sek 2 2 min
sittups situps with medicen ball 50 sek 10 sek 2 2 min
vertical jump with medicen ball 50 sek 10 sek 2 2 min
hurdle side suffle. With puse on the side 3sec 3 50 sek 10 sek 2 2 min
Axe chop/Two hand overhead throw(midicen ball) 50 sek 10 sek 2 2 min
reaction exercise 9 50 sek 10 sek 2 2 min
Make a ring in the field or in the hall should not take more than 24 to 28 minutes emphasis is placed on
speed and Explosive Power, focus on performing exercises correctly. These exercises are thought to bee
preventive for injurys, where all the exercises are with dynamic balancing factors. In this training sesion the
intensity is high
practise 2
88
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low Preparation for practice
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
foot work ? ?
agility with coines.? ? ?
agility in agility ladder? ? ?
high kneeliftd ? ? ?
heel high ? ? ?
Sigle leg squat 5 on leg 4 High medium 1-2 min
Clin 4,3,3 3 High medium 1-2 min
single leg clin 5 on leg 3 High medium 1-2 min
step-up with weigths hangin from
the barr 6 on leg 3 High High 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 4 Medium m. High 1-2 min
lunges; front, 45° lateral, 45°medial
6 3 Medium medium 1-2 min
speed and technique focus on hip
stability
Raction exercise. 6 on leg 3 High Medium 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 4 on leg 3 High Low 1
side to side jump 3 3 High Low 1
cool dawn jog 5 mín 1 low
Crunches /Cycled crunches 25 til 40 4 Medium Medium 1
25 til 40 Medium Medium 1
plank: groin, glut med og simple
plank 10 2 Medium Medium 1
Back exercise 30 4
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
A good technique, speed and explosive
power. Also dynamic balance
speed and technic stability of the back
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Strength
trainigStrength-speed
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
Practice 10
varm upDynamic stretches
increase rum of motion
Drils Technic/coordination Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
89
Day 2 contact work rest sett rest/ sets
agility jump (agility ladder) with stop in ewery thurd 18 50 sek 10 sek 2 2 min
push up with one hand on football 50 sek 10 sek 2 2 min
low bak exercise 50 sek 10 sek 2 2 min
High knee lydts with dumbels/wedicen ball 50 sek 10 sek 2 2 min
single leg Jump ower cones forward and to side 16 50 sek 10 sek 2 2 min
situps/ normal plank 50 sek 10 sek 2 2 min
jump ower hurdles 70 - 90 cm 4 50 sek 10 sek 2 2 min
sittups situps with medicen ball 50 sek 10 sek 2 2 min
vertical jump with medicen ball 50 sek 10 sek 2 2 min
hurdle side suffle. With puse on the side 3sec 3 50 sek 10 sek 2 2 min
Axe chop/Two hand overhead throw(midicen ball) 50 sek 10 sek 2 2 min
reaction exercise 9 50 sek 10 sek 2 2 min
Make a ring in the field or in the hall should not take more than 24 to 28 minutes emphasis is placed on
speed and Explosive Power, focus on performing exercises correctly. These exercises are thought to bee
preventive for injurys, where all the exercises are with dynamic balancing factors. In this training sesion the
intensity is high
practise 2
90
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low Preparation for practice
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
foot work ? ?
agility with coines.? ? ?
agility in agility ladder? ? ?
high kneeliftd ? ? ?
heel high ? ? ?
Sigle leg squat 5 on leg 4 High medium 1-2 min
Clin 4,3,3 3 High medium 1-2 min
single leg clin 4,3,3 on leg 3 High medium 1-2 min
step-up with weigths hangin from
the barr 6 on leg 3 High medium 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min
lunges; front, 45° lateral, 45°medial
6 3 Medium medium 1-2 min
speed and technique focus on hip
stability
Raction exercise. 6 on leg 3 High Medium 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1
side to side jump 3 3 High Low 1
cool dawn jog 5 mín 1 low
Crunches /Cycled crunches 25 til 40 4 Medium Medium 1
25 til 40 Medium Medium 1
plank: groin, glut med og simple
plank 10 2 Medium Medium 1
Back exercise 30 4
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
A good technique, speed and explosive
power. Also dynamic balance
speed and technic stability of the back
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Strength
trainigStrength-speed
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
Practice 12
varm upDynamic stretches
increase rum of motion
Drils Technic/coordination Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
91
Day 2 contact work rest sett rest/ sets
agility jump (agility ladder) with stop in ewery thurd 18 50 sek 10 sek 2 2 min
push up with one hand on football 50 sek 10 sek 2 2 min
low bak exercise 50 sek 10 sek 2 2 min
High knee lydts with dumbels/wedicen ball 50 sek 10 sek 2 2 min
single leg Jump ower cones forward and to side 16 50 sek 10 sek 2 2 min
situps/ normal plank 50 sek 10 sek 2 2 min
jump ower hurdles 70 - 90 cm 4 50 sek 10 sek 2 2 min
sittups situps with medicen ball 50 sek 10 sek 2 2 min
vertical jump with medicen ball 50 sek 10 sek 2 2 min
hurdle side suffle. With puse on the side 3sec 3 50 sek 10 sek 2 2 min
Axe chop/Two hand overhead throw(midicen ball) 50 sek 10 sek 2 2 min
reaction exercise 9 50 sek 10 sek 2 2 min
Make a ring in the field or in the hall should not take more than 24 to 28 minutes emphasis is placed on
speed and Explosive Power, focus on performing exercises correctly. These exercises are thought to bee
preventive for injurys, where all the exercises are with dynamic balancing factors. In this training sesion the
intensity is high
practise 2
92
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low Preparation for practice
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
foot work ? ?
agility with coines.? ? ?
agility in agility ladder? ? ?
high kneeliftd ? ? ?
heel high ? ? ?
Sigle leg squat 6 on leg 4 High medium 1-2 min
Clin 4,3,3 3 High medium 1-2 min
single leg clin 4,3,3 on leg 3 High medium 1-2 min
step-up with weigths hangin from
the barr 6 on leg 3 High medium 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min
lunges; front, 45° lateral, 45°medial
6 3 Medium medium 1-2 min
speed and technique focus on hip
stability
Raction exercise. 6 on leg 3 High Medium 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1
side to side jump 3 3 High Low 1
cool dawn jog 5 mín 1 low
Crunches /Cycled crunches 25 til 40 4 Medium Medium 1
25 til 40 Medium Medium 1
plank: groin, glut med og simple
plank 10 2 Medium Medium 1
Back exercise 30 4
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
A good technique, speed and explosive
power. Also dynamic balance
speed and technic stability of the back
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Strength
trainigStrength-speed
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
Practice 13
varm upDynamic stretches
increase rum of motion
Drils Technic/coordination Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
93
Day 2 contact work rest sett rest/ sets
agility jump (agility ladder) with stop in ewery thurd 18 50 sek 10 sek 2 2 min
push up with one hand on football 50 sek 10 sek 2 2 min
low bak exercise 50 sek 10 sek 2 2 min
High knee lydts with dumbels/wedicen ball 50 sek 10 sek 2 2 min
single leg Jump ower cones forward and to side 16 50 sek 10 sek 2 2 min
situps/ normal plank 50 sek 10 sek 2 2 min
jump ower hurdles 70 - 90 cm 4 50 sek 10 sek 2 2 min
sittups situps with medicen ball 50 sek 10 sek 2 2 min
vertical jump with medicen ball 50 sek 10 sek 2 2 min
hurdle side suffle. With puse on the side 3sec 3 50 sek 10 sek 2 2 min
Axe chop/Two hand overhead throw(midicen ball) 50 sek 10 sek 2 2 min
reaction exercise 9 50 sek 10 sek 2 2 min
Make a ring in the field or in the hall should not take more than 24 to 28 minutes emphasis is placed on
speed and Explosive Power, focus on performing exercises correctly. These exercises are thought to bee
preventive for injurys, where all the exercises are with dynamic balancing factors. In this training sesion the
intensity is high
practise 2
94
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low Preparation for practice
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
foot work ? ?
agility with coines.? ? ?
agility in agility ladder? ? ?
high kneeliftd ? ? ?
heel high ? ? ?
Sigle leg squat 6 on leg 4 High medium 1-2 min
Clin 4,3,3 3 High medium 1-2 min
single leg clin 4,3,3 on leg 3 High medium 1-2 min
step-up with weigths hangin from
the barr 6 on leg 3 High medium 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min
lunges; front, 45° lateral, 45°medial
6 3 Medium medium 1-2 min
speed and technique focus on hip
stability
Raction exercise. 6 on leg 3 High Medium 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1
side to side jump 3 3 High Low 1
cool dawn jog 5 mín 1 low
Crunches /Cycled crunches 25 til 40 4 Medium Medium 1
25 til 40 Medium Medium 1
plank: groin, glut med og simple
plank 10 2 Medium Medium 1
Back exercise 30 4
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
A good technique, speed and explosive
power. Also dynamic balance
speed and technic stability of the back
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Strength
trainigStrength-speed
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
Practice 15
varm upDynamic stretches
increase rum of motion
Drils Technic/coordination Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
95
Preparation for the competition
Week 13 to 20. The program changes from three time’s strength training per week to
twice per week. On strength training practice with weights and one field practice
with bounce, dynamic stability, for core, knee, hips and ankle, also speed and
acceleration. The second strength training practice session in every week was always
the same, but the first one, varies in different exercise, reps and sets.
The following programs are the variation the first exercise per week.
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Sigle leg squat 5 á on leg 3 High lov 1-2 min
Clin 4,3,3,3,3 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m
4 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grass
cool dawn skokk niður 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
A good technique, speed and explosive
power. Also dynamic balance
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 13 and 14 Practice 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
96
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 3,3,3,3,3 3 verry High medium 1-2 min
single leg clin 3,3,3 on leg 3 High low 1-2 min
step-up with weigths hangin from
the barr 6 on leg 3 High medium 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
reaction jump 6 on leg 3 High low 1
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m
2 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grass
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 15 and 16 Practice 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
97
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 til 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 3,3,3,2,2 3 verry High medium 1-2 min
single leg clin 4,4,4 on leg 3 High low 1-2 min
6 on leg 3 High medium 1-2 min explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
reaction jump 6 on leg 3 High low 1
agility jump (agility ladder) 18 on leg 4 High Medium 1
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m4 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grasscool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 til 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 17 practice 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
98
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Sigle leg squat 5 on leg 3 High lov 1-2 min
Clin 4,3,2,2,2 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
reaction jump 6 on leg 3 High low 1
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m2 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grasscool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 til 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 18 Practice 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
99
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 3,3,2,2,2 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
step-up with weigths hangin from
the barr 6 on leg 3 High medium 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
jump on a bench lend on one leg,
down on both 2 on leg 3 High Low 1Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m
4 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grass
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 19 Practice 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
100
The following program was the second exercise per week
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
single leg bounce left,left/right,right….. 10m 3 verry High medium 1 min
triple bounce left,right………… 10m 3 verry High medium 1 min
doble leg bounse 10m 3 verry High medium 1 min
bounce up in ewery step up high 20m 3 verry High medium 1 min
bounce forvard in every thurd 20m 3 verry High medium 1 min
hurdle bounce 50 to 70 cm 4 4 verry High medium 1 min
push up with one hand on football 25+ 4 Medium medium 1 min
situps/ normal plank 30 til 50 3 Medium medium 1 min
agility jump (agility ladder) 4 4 Medium medium 1min
High knee lydts with dumbels/wedicen ball10 steps 4 Low Low 30sec
hurdle side suffle. 4 3 Medium Low 1
single leg Jump ower cones forward and
to side 1 4 Medium Low 20 sek
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 til 40 4 Low Medium 1
25 til 40 Low Medium 1
plank: groin, glut med og simple plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Week 13- 20 exercise 2
varm up
Dynamic stretches
Plyometrics
(speed-
strength)
jumps, and
stabilisation 70%-100%
intensity
A good technique, speed and explosive
power. Also dynamic balance
Stability, balance, strength and
prevention exercises.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
101
Programs during the competition
There were changes in the frequency of strength and power exercise per week in
competition from week 20 to 28. The practice sessions were one to two per week; it
depended on the frequency of games. There were fewer exercises per training day
and the max time took 30 min
The following programs were the variation the first exercise per week.
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 4,3,3,3,3 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
step-up with weigths hangin from
the barr 6 on leg 3 High medium 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
reaction jump 6 on leg 3 High low 1
jump on a bench lend on one leg,
down on both 2 on leg 2 High Low 1Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m4 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grasscool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 20 and 21 practice 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
102
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
single leg bounce left,left/right,right….. 10m 2 verry High medium 1 min
triple bounce left,right………… 10m 2 verry High medium 1 min
bounce up in ewery step up high 20m 2 verry High medium 1 min
hurdle bounce 50 to 70 cm 4 3 verry High medium 1 min
situps/ normal plank 30 to 50 3 Medium medium 1 min
agility jump (agility ladder) 4 4 Medium medium 1min
High knee lydts with dumbels/medicen ball 10 steps 4 Low Low 30sec
hurdle side suffle. 4 3 Medium Low 1
Hopp yfir keilur fram og til hliðar 1 4 Medium Low 20 sek
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
week 20 and 21 Parctice 2
varm upDynamic stretches
Plyometrics
(speed-
strength)
jumps, and
stabilisation 70%-100%
intensity
explosive power and agility. NOTE soft
substrate. Dinah / grass. Dynamic
balance, bounce hurdle and sprinting 5
to 10 m. after last contact
Stability, balance, strength and
prevention exercises.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
103
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 4,3,3,3,3 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
Sigle leg squat 6 on leg 3 High medium 1-2 min explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
agility jump (agility ladder) 18 on leg 4 High Medium 1
Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m3 hurdle 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grasscool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 til 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
week 21 - 28 exercise 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
104
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 min 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 4,3,3,3,3 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
Sigle leg squat 6 on leg 3 High medium 1-2 min explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
agility jump (agility ladder) 18 on leg 4 High Medium 1
Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m3 hurdle 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grasscool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 til 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 22 - 24 practice 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
105
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
single leg bounce left,left/right,right….. 10m 2 verry High medium 1 min
triple bounce left,right………… 10m 2 verry High medium 1 min
bounce up in ewery step up high 20m 2 verry High medium 1 min
hurdle bounce 50 to 70 cm 4 3 verry High medium 1 min
situps/ normal plank 30 to 50 3 Medium medium 1 min
agility jump (agility ladder) 4 4 Medium medium 1min
High knee lydts with dumbels/medicen ball 10 steps 4 Low Low 30sec
hurdle side suffle. 4 3 Medium Low 1
Hopp yfir keilur fram og til hliðar 1 4 Medium Low 20 sek
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
week 25 Parctice 1
varm upDynamic stretches
Plyometrics
(speed-
strength)
jumps, and
stabilisation 70%-100%
intensity
explosive power and agility. NOTE soft
substrate. Dinah / grass. Dynamic
balance, bounce hurdle and sprinting 5
to 10 m. after last contact
Stability, balance, strength and
prevention exercises.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
106
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 4,3,3,3,3 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
agility jump (agility ladder) 18 on leg 4 High Medium 1
Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m
2 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grass
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 26 exercise 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
107
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
single leg bounce left,left/right,right….. 10m 2 verry High medium 1 min
triple bounce left,right………… 10m 2 verry High medium 1 min
bounce up in ewery step up high 20m 2 verry High medium 1 min
hurdle bounce 50 to 70 cm 4 3 verry High medium 1 min
situps/ normal plank 30 to 50 3 Medium medium 1 min
agility jump (agility ladder) 4 4 Medium medium 1min
High knee lydts with dumbels/medicen ball 10 steps 4 Low Low 30sec
hurdle side suffle. 4 3 Medium Low 1
Hopp yfir keilur fram og til hliðar 1 4 Medium Low 20 sek
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
week 26 Parctice 2
varm upDynamic stretches
Plyometrics
(speed-
strength)
jumps, and
stabilisation 70%-100%
intensity
explosive power and agility. NOTE soft
substrate. Dinah / grass. Dynamic
balance, bounce hurdle and sprinting 5
to 10 m. after last contact
Stability, balance, strength and
prevention exercises.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
108
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 to 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into
lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 4,3,3,3,3 3 verry High medium 1-2 min
single leg clin 4,3,3 on leg 3 High low 1-2 min
explosive power, technique
sigle leg hipp extend from bench 8 on leg 3 Medium medium 1-2 min Rapidly up but slowly down
agility jump (agility ladder) 18 on leg 4 High Medium 1
Bounce the low hurdles 50cm landing
last hurdle dash 5 to 10 m
2 hurdles 2 very high Low 1 mín
The last exercise. The aim is explosive
power and agility. NOTE soft under
layer. Dinah / grass
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 to 40 4 Low Medium 1
plank: groin, glut med og simple
plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
A good technique, speed and explosive
power. Also dynamic balance
Plyometrics
Light ankle jumps, and
other jumps .70%
intensity
explosive power has to do with the
timing of the muscle activity. Stability of
the knee and hips
week 27 exercise 1
varm upDynamic stretches
Strength
trainigspeed - Strength-
109
Strength training practice sessions, in mid-season to the end of the season
In mid-season to the end of the season: from week 28 to 38. The strength and power
practice sessions were only one per week.
The following program were
Exercise Time/Reps/distance Sett Intesity/Speed Volume rest(sec) Training emphasize
Endurance jog/small sidet games 10 til 15 1 Low Low
Lunge with and without rotation 10m 2 Low Low 20s
Walking high knee graps 10m 2 Low Low 20s
Walking high knee graps into lunges 10m 2 Low Low 20s
Standing groin swings 2-10x 1 Low Low
Standing hamstring swings 2-10x 1 Low Low
Clin 4,3,3,3, verry High medium 1-2 min
bounce up in ewery step up high 20m 2 verry High medium 1 min
bounce forvard in every thurd 50sek/10 rep 2 verry High medium 1 min
hurdle bounce 50 to 70 cm 3 2 verry High medium 1 min
situps/ normal plank 30 til 50 3 Medium medium 1 min
agility jump (agility ladder) 18 on leg 4 Medium medium 1min
High knee lydts with dumbels/wedicen ball 10 step 4 Low Low 30sec
hurdle side suffle. 4 3 Medium Low 1
single leg Jump ower cones forward and to side 1 4 Medium Low 20 sek
cool dawn jog 5 min 1 low
Crunches /Cycled crunches 25 til 40 4 Low Medium 1
25 til 40 Low Medium 1
plank: groin, glut med og simple plank 10 2 Low Medium 1
Back exercise 30 4 Low medium 1
stretching hamstring 30 sec 1 low
stretching qutriceps 30 sec 1 low
stretching groin 30 sec 1 low
stretching gluteus 30 sec 1 low
stretching kalf 30 sec 1 low
general stretching 30 sec 1 low
Flexibility cor+flexibility
maintaining the length of the muscle.
The strength and stability of the back,
abdomen and hips Is it ok to do exercise
after a football. Important to stretch
after each workout but the abdomen
and back is fine to do every day but at
least 3 to 4 x weekly.
week 28 - 38 exercise 1
varm upDynamic stretches
Plyometrics
(speed-
strength)
jumps, and
stabilisation 70%-100%
intensity
explosive power and agility. NOTE soft
substrate. Dinah / grass. Dynamic
balance, bounce hurdle and sprinting 5
to 10 m. after last contact
Stability, balance, strength and
prevention exercises.
Preparing for exercise usually do
football workouts not for lifting. Is an
alternative for lifting.
110
7.7 Appendix. Spurningarlisti áður en mælingar eru
framkvæmdar Númer: _________
Spurningarlisti áður en mælingar eru framkvæmdar
1. Aldur: _______
2. Hæð: ________
3. Þyngd: ________
4. Ríkjandi fótur:
[ ] Hægri
[ ] Vinstri
5. Staða á velli:
[ ] Markmaður
[ ] Sóknarmaður
[ ] Varnarmaður
[ ] Kantmaður
[ ] Miðjumaður
6. Hversu lengi hefur þú stundað knattspyrnu (í árum)? _______
7. Hefur þú meiðst við íþróttaiðkun
[ ] Já
[ ] Nei (spurningu 8 sleppt)
8. Merktu við þau meiðsli sem þú hefur orðið fyrir í töflunni hér
fyrir neðan. Tilgreindu um hvorn fótinn var að ræða, hvenær
meiðslin áttu sér stað, við hvaða aðstæður meiðslin komu
fram og hve lengi þú varst frá æfingum og/eða keppni. Auk
þess hvort að leitað var til heilbrigðiskerfisins vegna
meiðslanna (læknir, sjúkraþjálfari osfrv). Reyndu að vera eins
nákvæmur og kostur er.
111
Ökklameiðsli Hvaða
fótleggur?
Hvenær
(dagur,
mánuður, ár)?
Aðstæður (í keppni, við æfingu, samstuð við
annan leikmann o.s.frv.)?
Hve lengi frá
æfingum/keppni (fullfær
um að taka þátt í æfingum
og geta tekið þátt í
leikjum)?
Tegund meiðsla?
[ ] Slit á liðbandi [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Tognun á liðbandi [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Hásinaslit [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
112
[ ] Álagsmeiðsl á hásin [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Annað? ______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
Hnémeiðsli Hvaða
fótleggur?
Hvenær
(dagur,
mánuður, ár)?
Aðstæður (í keppni, við æfingu, samstuð við
annan leikmann o.s.frv.)?
Hve lengi frá
æfingum/keppni (fullfær
um að taka þátt í æfingum
og geta tekið þátt í
leikjum)?
Tegund meiðsla?
113
[ ] Fremra krossbandaslit [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Fremra krossbandaslit [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Aftara krossbandaslit [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Slit á liðbandi [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
114
Hvað?________
[ ] Tognun á liðbandi [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Liðþófaskaði [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Annað? ______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
Mjaðmameiðsli Hvaða
fótleggur?
Hvenær
(dagur,
mánuður, ár)?
Aðstæður (í keppni, við æfingu, samstuð við
annan leikmann o.s.frv.)?
Hve lengi frá
æfingum/keppni (fullfær
um að taka þátt í æfingum
og geta tekið þátt í
Tegund meiðsla?
115
leikjum)?
[ ] Tognun í nára [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Slit á liðböndum [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Tognun á liðböndum [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Álagsmeiðsl í nára [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
116
[ ] 8-28 dagar
[ ] > 28 dagar
sig upp að nýju
[ ] Annað
Hvað?________
Vöðvatognun Hvaða
fótleggur?
Hvenær
(dagur,
mánuður, ár)?
Aðstæður (í keppni, við æfingu, samstuð við
annan leikmann o.s.frv.)?
Hve lengi frá
æfingum/keppni (fullfær
um að taka þátt í æfingum
og geta tekið þátt í
leikjum)?
Tegund meiðsla?
[ ] Hvar?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Hvar?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Hvar?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
117
[ ] > 28 dagar Hvað?________
Beinbrot Hvaða
fótleggur?
Hvenær
(dagur,
mánuður, ár)?
Aðstæður (í keppni, við æfingu, samstuð við
annan leikmann o.s.frv.)?
Hve lengi frá
æfingum/keppni (fullfær
um að taka þátt í æfingum
og geta tekið þátt í
leikjum)?
Tegund meiðsla?
[ ] Hvar?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Hvar?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Hvar?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
118
Önnur meiðsli Hvaða
fótleggur?
Hvenær
(dagur,
mánuður, ár)?
Aðstæður (í keppni, við æfingu, samstuð við
annan leikmann o.s.frv.)?
Hve lengi frá
æfingum/keppni (fullfær
um að taka þátt í æfingum
og geta tekið þátt í
leikjum)?
Tegund meiðsla?
[ ] Hvað?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Hvað?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
[ ] Hvað?______________ [ ] Hægri
[ ] Vinstri
[ ] Báðum
Dagar:______
[ ] 0 dagar
[ ] 1-3 dagar
[ ] 4-7 dagar
[ ] 8-28 dagar
[ ] > 28 dagar
[ ] Álagsmeiðsl
[ ] Slys
[ ] Gömul meiðsl taka
sig upp að nýju
[ ] Annað
Hvað?________
119
7.8. Appendix. Meiðslaskýrsla eftir tímabil
Nafn
Dags útfyllt:
1A Dags meiðsla/slyss:
1B Dags þegar leikmaður varð aftur leikhæfur:
2A Líkamspartur sem varð fyrir meiðslum/slysi:
Öxl/viðbein
Upphandleggur
Olnbogi
Framhandleggur
Úlniður
Hönd/fingur/þumall
2B Líkamspartur sem varð fyrir meiðlsum/slysi
Vinstri
3
Heilahristingur með eða án meðvitundarleysis Skemmd á liðþófa eða brjóski
Vöðvaáverki/tognun/rifa/krampi
Sinameiðsli/áverki/sinabólga/sinaslíðrabólga
Blæðing í vöðva eða lið/marblettur
Núningssár
Sár/skurður
4 Greining (nánari lýsing á meiðslum; t.d greining læknis/sjúkraþjálfara ef við á):
5 Er um að ræða sömu meiðsli og leikmaður hefur áður glímt við (sama tegund og sömu hlið):
Nei
Ef já, tilgreinið hvenær leikmaður varð leikhæfur aftur vegna fyrri meiðsla (dags):
6 Er um að ræða álagsmeiðsl eða slyss:
Álagsmeiðsl Slys
7 Við hvaða aðstæður komu meiðslin fram:
Æfing Í leik
8 Komu meiðslin til vegna samstuðs eða snertingar:
Já, við annan leikmann
Já, vegna annara hluta (tilgreinið nánar):
9 Ef leikmaður meiddist í leik var aðdragandi meiðslanna brot sem dæmt var af dómara:
Já, aukaspyrna/vítaspyrna
Ef já, var dæmt á:
Andstæðing
Meiðslaskýrsla
Tognun á liðböndum/liðbandameiðsli
Önnur meiðsli (tilgreinið nánar):
Ökkli
Lið: Fylkir
Númer:
Nei Já, vegna bolta
Þig (leikmann sem meiddist)
Mjóbak/spjaldbein/mjaðmagrind
Hægri
Tegund meiðsla/slyss:
Beinbrot
Annars konar beinmeiðsli (t.d beinmar)
Fara úr lið að öllu leyti eða hluta til
Taugaskaði
Tannskaði
Á ekki við
Fótur(rist)/tær
Já, rautt spjald
Nei
Höfuð/andlit
Háls/efri hluti hryggsúlu
Bringubrein/rif/efra bak
Kviður Neðri útlimir/hásin
Hné
Læri
Mjöðm/nári
Já
Já, gult spjald