Some injuries suffered on the field simply cannot be avoided. This is the risk you take when you sign up to play. But for many, injuries involving the knee joint occur due to poor technique or lack of strength and conditioning. It should be your goal to take charge and do what you can to protect your knees because most of you have a long and exciting soccer career ahead of you. There are many injury prevention programs that can teach you the proper techniques to help avoid an ACL injury.
Sportsmetrics™ is the first training program scientifically proven to help athletes get stronger, jump higher, and reduce the risk of serious knee injuries. The program was designed by Dr. Frank Noyes, one of the most influential orthopaedic physicians in the world, and his research team at Cincinnati SportsMedicine Research and Education Foundation. It is a six-week jump training program that meets three times per week on alternating days. Each session is approximately one and a half hours and includes the following components:
- Dynamic Warm-up: Prepares the body with functional based activities that use sport specific motions. It raises core body temperature, increases blood flow to the muscles and improves flexibility, balance and coordination.
- Plyometrics/Jump Training: Plyometrics, the core of the Sportsmetrics™ program, are used to focus on correct jumping technique and are divided into three two week phases. Each phase has a different training focus and the exercises change accordingly. Plyometrics develop muscle control and strength that are critical for reducing the risk of knee injury and increasing jump height.
- Speed and Agility Training: Emphasizes body alignment and form while performing sprinting and cutting movements. The goal of speed and agility training is to condition your body and increase skill level while teaching proper technique as well.
- High Intensity Strength Training: With emphasis on body alignment and form, Sportsmetrics™ provides structured (yet adaptable) strength training guidance. This section focuses on development of core strength and improving overall muscular efficiency. This can be done with or without equipment or free weights.
- Flexibility Training: Stretching is essential to achieve maximum muscle length, allowing muscles to work with power through complete range of motion. This is important for decreasing injury and post-training muscle soreness.
For ongoing benefits after the Sportsmetrics™ program, we teach Sportsmetrics™ WIPP (Warm-up for Injury Prevention and Performance.) WIPP is a specially designed warm-up that incorporates all of the above components of Sportsmetrics™. WIPP takes approximately 20 minutes and can be performed as a warm-up prior to practice and games.
For more information, see the Sportsmetrics™website