BCLFC Prehab U15 17s

BCLFC Prehab
U915s/17s
3rd December 2013
Jade Moore and Tim Colledge
Objectives
Outline the purpose of prehabilitation exercises and its role within

football, building on your progress as an athlete and not just as a
footballer
Outline core exercises and outline the basics within prehab

prorgrammes
Discuss and demonstrate exercises
Questions and answer session

What and why?
Prehab is a programme of exercises designed to prevent injury
With decreased preventable injury, you will increase training and

pitch time
With a potential increase in performance due to being a more

balance athlete.
Overview
The following sessions are Programmes will include:

designed to increase your Balance Work
Balance, Proprioception, Glute Circuit
lower limb strength and
flexibility. Poor balance, Lower Limb Circuit
strength and flexibility can Flexibility
lead to dysfunctional Foam Rolling
movement patterns and can
be linked many injuries.
These exercises are provided

to help keep you injury free,
and strengthen areas of
weakness.
Winners Train, Losers Complain
Proprioception
For this circuit to be effective it BASIC SINGLE STANCE (EYES
needs to be performed at least 3 OPEN AND CLOSED)
times a week and up to 6-7 times a
week. Holds for at least 1min and
perform 2 sets.Standing on 1 leg
It can be undertaken ensuring neutral alignment
independently or cool down for through body. Maintain a tall
pitch, running, gym or robustness position with hips and Shoulders
sessions as it is important that Square.
these circuits are performed both
when feeling fresh and under Perform on floor initially ensuring
fatigue. you can hold static position
without foot contacts for a least
1minute.Add variations with eyes
closed and using stability pads or
pillows for greater instability.
Proprioception
TOE HOLDS SINGLE LEG FIGURE OF EIGHT BALL
PASSES
(Hold for at least 30seconds x 2
repetitions)Stand on tip toes for 30s (Perform 30s on each leg x 2
repetitions)
Add instability using bosus, cushions or
instability pads. Standing on one leg pass the ball
around both legs increasing in speed as
Maintain a tall position with neutral you improve.
spine and ensure hips and shoulders
square.
Proprioception
Y-BALANCE
(Perform 4 rotations around the 3 points)
Aim to get maximum distance in the 3 directionsEnsure that

you bend through the knees and hips.As you improve this
can also be done on a cushion or instability pad.
Glute Circuit
Clams
Lying on side knees tucked up to

90deg, ensure a straight-line between
shoulders, hips and ankles. Slowly lift
one knee off the other raising to your
range whilst ensuring no movement
through rest of body - particularly lower
back. Top hip should remain on bottom
hip throughout with no rolling back
movements.
Elevated Clams
Exactly the same as clams - this time

your top ankle is elvevated about 10-
15cm off the floor. This ankle position
should remain constant throughout
with just the movement at the knee.
Glute Circuit
Hip abduction circles
From clam position

straighten your top leg,
raise it approx 30-40cm
and start to make small
circles. Again ensure
position is maintained.
Glute Circuit
Glute Kicks
In same side lying position,

keeping back flat bring
knee up towards chest in a
slow and controlled
movement. Then take out
to fully extended postion
again slightly behind body
line.
Lower Limb Circuit
GLUTE BRIDGE Perform 3

sets of work with
repetitions increasing from
8-30 depending on ability
and fatigue levels.
Initiate a lift, lifting you

shoulders, back and then
bottom off of the floor
segmentally and hold
Lower Limb Circuit
HAMSTRING BRIDGE
(Perform 3 sets of work
with repetitions increasing
from 8-20 depending on
ability).
Similar to the bridge,

isolates hamstrings to
make them stronger
Lower Limb Circuit
TOE WALKS (Perform 3

sets of work building from
10 to 30metres).
Flexibility
To improve flexibility hold stretches for 1 minute x 3 on each. You

dont have to do all concentrate on areas you need or feel tight.
Flexibility
Foam Rolling
Foam rolling is a self-myofascial release (SMR) technique

that is used by athletes and physical therapists to inhibit
overactive muscles. This form of stretching utilises the
concept of autogenic inhibition to improve soft tissue
extensibility, thus relaxing the muscle and allowing the
activation of the antagonist muscle.
In simple terms, it helps relax and lengthen muscles
YouTube is full of good videos for different exercises for

muscle groups
Additional Exercises
The difference between ordinary and extraordinary, is that

little extra...
If you want to achieve further, then we have outlined further

exercises that you could incorporate into your weekly routine
As players you spend more time away from us, than you do
with us. The responsibility to improve is on YOU!
Single Leg Hops and Holds
Single Leg-
On your chosen leg to start.

When you have your
balance hop off, with
upwards and forwards
movement.
Landing on same take off
leg.
The landing needs to be

cushioned and controlled (a
quiet landing).
Zig- Zag Hops and Holds
On take off leg:
Jump sidewards and

forwards.
Sticking the landing

each time you land.
Once regained good

balance hop to the
opposite side.
Again with controlled

and cushioned landing
Any Questions....
Any Questions feel free to ask in front of the group or ask one
of us at the end.
Thank you for listening

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BCLFC Prehab

Outline the purpose of prehabilitation exercises and its role within

Outline core exercises and outline the basics within prehab

Discuss and demonstrate exercises

Questions and answer session

Prehab is a programme of exercises designed to prevent injury

With decreased preventable injury, you will increase training and

With a potential increase in performance due to being a more

The following sessions are Programmes will include:

These exercises are provided

(Perform 4 rotations around the 3 points)

Aim to get maximum distance in the 3 directionsEnsure that

Lying on side knees tucked up to

Exactly the same as clams - this time

Hip abduction circles

From clam position

In same side lying position,

GLUTE BRIDGE Perform 3

Initiate a lift, lifting you

Similar to the bridge,

TOE WALKS (Perform 3

To improve flexibility hold stretches for 1 minute x 3 on each. You

Foam rolling is a self-myofascial release (SMR) technique

In simple terms, it helps relax and lengthen muscles

YouTube is full of good videos for different exercises for

The difference between ordinary and extraordinary, is that

If you want to achieve further, then we have outlined further

On your chosen leg to start.

The landing needs to be

On take off leg:

Jump sidewards and

Sticking the landing

Once regained good

Again with controlled

Thank you for listening

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