INJURY PREVENTION

Rens van Hulst and  Evita Dubbeling students of physiotherapy at the university of Amsterdam did some time ago floorball injury prevention research and created a study on this topic. In this article you can find the most interesting part of the study – injury prevention workout. 

The study is focused on most common and recurrent injuries in floorball – knee injuries and ankle injuries. The prevention program is created in a way that is not complicated and can be used for every player regardless the level of performance. The exercises are simple and special equipment is required only for few of them.  This injury prevention workout could be part of the Warm up stage of Training session or could be done as single special Training session. For ensuring the best results it is recommended to do this workout twice a week. It consist of 7 stages:

  • Warming up
  • Balance exercises
  • Strength exercises
  • Plyometric exercises
  • Agility
  • Cooling down
  • Stretching

Warming up

Warming up is a crucial part of any training program. The purpose of the warm-up section is to allow the athlete to prepare for activity. By warming up your muscles first, you greatly reduce the risk of sustaining an injury.

Warm-up forward running:


Complete a slow jog from near to far sideline for 30 seconds. Be sure to keep the hip, knee and ankle in straight alignment without the knee caving in or the feet whipping out to the side.

Continue the warm-up with the next exercise.

Warm-up backward running:


Run backwards from near to far sideline for 30 seconds. Be sure to land on your toes and keep your knees slightly bent at all times.

Continue the warm-up with the next exercise.

Warm-up sidewalk:


Start this exercise in an athletic stance with a slight bend at the knees. Leading with the left foot, sidestep pushing off with the right foot (back leg). Be sure that the hip, knee and ankle are in a straight line when driving off with the back leg.

Continue this run for 30 seconds and be sure to switch sides during this exercise.

Balance exercises

A proprioceptive balance board training is effective for prevention of ankle sprain recurrences. The training program consisted of 14 basic exercises on and off the balance board, with variations on each exercise. After Warm-up you choose 1 exercise to carry out. Once a exercise is carried out, it can not be chosen again during the same week.

Exercise 1


One- legged stance with the knee flexed. Place both of your hands on your hips. Be sure your knees do not touch each other. Step-out on the other leg with the knee flexed en keep balance for 5 seconds. Repeat 10 times for both legs.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.
-The standing leg is stretched and the eyes are closed.
-The standing leg is flexed and the eyes are closed.

Exercise 2


One-legged stance with the hip and the knee flexed. Place both of your hands on your hips. Step-out on the other leg with the hip and the knee flexed. Keep balance for 5 seconds and repeat 10 times for both legs.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.
-The standing leg is stretched and the eyes are closed.
-The standing leg is flexed and the eyes are closed.

Exercise 3


Make pairs. Both stand in one-legged stance with the knee flexed. Be sure your knees do not touch eachother. Keep a distance of 5 meters. Play the ball with one hand on the stick 5 times while maintaining balance. Repeat 10 times for both legs.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.

Exercise 4


Make pairs. Both stand in one-legged stance with the hip and knee flexed. Keep a distance of 5 meters. Play the ball with one hand on the stick 5 times while maintaining balance. Repeat 10 times for both legs.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.

Exercise 5


Make pairs. One stands in one-legged stance with the knee flexed on the balance board, the other has the same position on the floor. Place both of your hands on your hips. Be sure your knees do not touch eachother. Maintain balance for 30 seconds and change stance leg. Repeat twice for both legs.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.
-The standing leg is stretched and the eyes are closed.
-The standing leg is flexed and the eyes are closed.

Exercise 6


Make pairs. One stands in one-legged stance with the hip and knee flexed on the balance board, the other has the same position on the floor. Place both of your hands on your hips. Maintain balance for 30 seconds and change stance leg. Repeat twice for both legs.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.
-The standing leg is stretched and the eyes are closed.
-The standing leg is flexed and the eyes are closed.

Exercise 7


Make pairs. One stands with both feet on the balance board. Control and play the ball 10 times with one hand on the stick while maintaining balance. Repeat twice for both players on the balance board.

Variations:
-Control the ball on the right and play back.
-Control the ball on the left and play back.

Exercise 8


Make pairs. One stands in one-legged stance with the knee flexed on the balance board, the other has the same position on the floor. Be sure your knees do not touch eachother. Control and play the ball 10 times with one hand on the stick while maintaining balance. Repeat twice for both legs and both players on the balance board.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.

Exercise 9


Make pairs. One stands in one-legged stance with the hip and knee flexed on the balance board, the other has the same position on the floor. Control and play the ball 10 times with one hand on the stick while maintaining balance. Repeat twice for both legs and both players on the balance board.

Variations:
-The standing leg is stretched.
-The standing leg is flexed.

Exercise 10


Place one feet on the balance board, but do not stand on it. Then step slowly over the balance board with one foot on the balance board. Maintain the balance board in a horizontal position while stepping over. Repeat 10 times for both legs.

Exercise 11


Make pairs. One stands with both feet on the balance board, the other on the floor.
Keep your feet flat on the balance board and make 10 knee flexions while maintaining balance. Change position and repeat twice for both players.

Exercise 12


Make pairs. One stands in one-legged stance with the knee flexed on the balance board, the other has the same position on the floor. Be sure your knees do not touch eachother. Keep your feet flat on the balance board and make 10 knee flexions while maintaining balance. Change stance leg and repeat twice for both legs and both players on the balance board.

Exercise 13


Make pairs. One stands with both feet on the balance board.
Play the ball 10 times while maintaining balance. Both hands may be on the stick.
Repeat twice for both legs and both players on the balance board.

Variations:
-Play back on the right.
-Play back on the left.

Exercise 14


Make pairs. One stands in one-legged stance with the knee flexed on the balance board, the other has the same position on the floor. Be sure your knees do not touch eachother. Play the ball 10 times with both hands on the stick while maintaining balance. Repeat twice for both legs and both players on the balance board.

Variations:
-The standing leg is streched, play back on the right.
-The standing leg is streched, play back on the left.
-The standing leg is flexed, play back on the right.
-The standing leg is flexed, play back on the left.
-The standing leg is streched, control the ball on the right and play back.
-The standing leg is streched, control the ball on the left and play back.
-The standing leg is flexed, control the ball on the right and play back.
-The standing leg is flexed, control the ball on the left and play back.

Strength exercises

This portion of the program focuses on increasing leg strength. This will lead to increased leg strength and a more stable knee joint. Technique is everything so close attention must be paid to technique when doing these exercises in order to avoid injury.
Walking lunges:


Stand straight, place your hands on your hips and lunge forward leading with your left leg. Push off with your left leg and lunge forward with your right leg. Drop the back knee straight down but be sure not to touch the ground with this knee.
During this exercise, make sure that you do not pass your toes with your front knee and try to avoid your front knee from caving inward.

Make 3 sets of 10 repetitions and continue the program with the next exercise.

Hamstrings:


Kneel on the ground with your hands crossed on your chest. Be sure that both ankles are firmly stabilized by a partner or a bench. Now, gently move forward with your body, but be sure that your knee, hip and shoulder are in a straight line. Now, gently move back to the position that you were in when you started this exercise. Remember that the movement is made in the knee joint and not because of any movements at the waist.

Make 3 sets of 10 repetitions and continue the program with the next exercise.

Calf rises


Stand allowing your heels to drop off the back of a bench/stair. Rise up, lifting the heels as high as you can, contract the calf muscle. Lower back down to the starting position (heels below the bench/stair) resisting your body weight.

Make 3 sets of 10 repetitions and continue the program with the next exercise.

Plyometric exercises

This portion of the program focuses on increasing power, strength and speed. Technique is everything so close attention must be paid to technique when doing these exercises in order to avoid injury. It is very important that when you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a straight hip.

Wall jumps


Start this exercise with your arms extended overhead and a slight bend at the knees. Now, make small vertical jumps and land softly on the balls of your feet.
Be sure to keep your knees bend at all times.

Repeat this exercise for 30 seconds and continue with the next exercise.

Tuck jumps


Start this exercise in an athletic stand with a slight bend at your knees. Now, bend your legs and extend your arms behind your body. Make a vertical jump en pull your knees op as high as possible.
Make sure to keep your knees bend at all times.

Repeat this exercise for 30 seconds and continue this program with the next exercise.

Squat jumps


Start this exercise in an athletic stand with a slight bend at your knees. Now, bend your knees as far as possible, extend your arms behind your body and make a powerful vertical jump. Extend your arms overhead when making the jump.
Be sure to keep your knees bend at all times.

Repeat this exercise for 30 seconds en continue this program with the next exercise.

180 jump


Start this exercise in an athletic stand. Now, bend your knees and extend your arms behind your body. Make a vertical jump and rotate 180 degree when you are in midair. Be sure to place your feet straight during landing. When landed, emidiatly jump back toe your starting position.

Repeat this exercise for 30 seconds and continue this program with the next exercise.

Forward jump


Stand straight with enough space in front of you. Now, bend your knees and extend your arm behind your body. Make a forwad jump and be sure to land with your knees having an angle of 90 degrees. Now, hold this position until you find your balance.

Repeat this exercise for 30 seconds and continue this program with the next exercise.

Scissors jumps


Stand straight and lunge forward leading with your right leg. Now, drop your left knee down to the ground and push off with both legs and propel your left leg forward into a lunge position.
During this exercise be sure your knee does not cave in or out. It should be stable and directly over the ankle. Remember the proper landing technique, accept the weight on the ball of your foot with a slight bend to the knee.

Make 20 repetitions and continue the program with the next exercise.

Lateral jumps


Stand straight with your knees slightly bend and a cone or a line to your right side. Now, make a jump to the side and softly land on the balls of your feet and be sure to keep your knees bend at all times. Continue this exercise and make the same jump to the left side.

Make 20 repetitions and continue the program with the next exercise.

Forward and backward jumps


Stand straight with your knees slightly bend and a cone or a line in front of you. Now, make a jump to front and softly land on the balls of your feet and be sure to keep your knees slightly bend at all times. Now, make a backward jump using the same landing technique and repeat the exercise.

Make 20 repetitions and continue the program with the next exercise.

Single leg jumps


Stand straight with your knees slightly bend and a cone or a line in front of you. Now, lift your right leg up and make a jump to the front using your left leg. Softly land on the ball of your left foot and be sure to keep your knee slightly bend at all times. Now, make a backward jump using your left leg and the same landing technique. Repeat the exercise and switch legs when you completed the number of repetitions.

Make 20 repetitions with each leg and continue the program with the next exercise.

Square jumps


It is recommended to make a cross on the ground before the start of this exercise. Bend both of your knees and lift your right foot of the ground. Now, make a diagonally jump to the front and keep your balance. Now make a jump to the side followed bij a diagonally jump backwards. Finally make another jump to the side. Repeat the exercise with your other leg.

Be sure to keep your knee bend at all times and do not allow your knee to cave. Make 8 jumps with each leg and continue this program with the next exercise.

 Agility

This portion of the program focuses on speed and running skills. Exercises are first carried out in slower speed to learn the proper technique, then the speed is increasing.

Shuttle run forward and backward


Start this exercise at the first cone (or line) and sprint forward to the second cone and then run backward to the first cone. Now, sprint forward to the third cone and then run backward to the first cone. Now, sprint forward to the fourth cone and then run backward to the first cone. Now, sprint forward to the fifth cone and then run backward to the first cone.

Repeat this exercise three times and continue the program with the next exercise.

Pivot run


Face forward and run to the first cone on the left. Pivot off the left foot and run to the second cone on the right. Now pivot off the right leg and continue onto the third cone on the left. Continue this exercise until you have passed all the cones.
During this exercise, be sure that the outside knee does not cave in. Also, keep a slight bend to the knee and make sure the knee stays over the ankle joint.

Repeat this exercise three times and continue the program with the next exercise.

Bounding run


Start this exercise on one side of an area and face forward. Now, run to the other side and bring your knees up toward your chest. Land on the ball of your foot with a slight bend at the knee and a straight hip. Repeat this exercise for a minute total and continue the program with the next exercise.

The last parts of the program are Cooling down and Stretching.

Source: Floorball Prevention Program

 
Leave A Comment

Partners