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Training Tips for Michigan Burn Athletes
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by Darcy Leutzinger, Michigan Burn Conditioning Director
NEW Info Added 8/21:
[hInjury
Advice] [hOsgood-Schlatters
Disease]
[hSummer
Workout Schedule] [hHydration]
[hHeat
Stroke]
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This section
will include periodically updated
training
tips
to help you become stronger, faster athletes - and
nutritional
tips
to assist in your development.
If you have any questions on these workouts, or anything
else, please feel free to e-mail me.
e-mail:
darcyleutzinger@michiganburnsoccer.com
Please check the site regularly for new information.
If you would like to be notified when new information is
added to this section, click
HERE.
IMPORTANT!
hNever
do your workout alone
hOnly
go as fast as you can carry on a conversation with your
workout partner
hMake
sure your doctor ok's your workout before you begin |
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Injury Advice
Now
that the season has begun, I always get questions about
injuries. Here are two of the most common:
Q:
What should I do about a sore or sprained ankle/knee or
a pulled muscle? Should I play on it?
A: Remember, as soon as an injury occurs, RICE is
the best rule.
Rest:
get off the injury
Ice:
don't apply direct, use a thin cloth to protect the skin
Compression:
wrap the ice on the injury with an ace bandage
Elevation:
raise the injured part above the heart. If it's
your ankle, lie on your back and place 2-3 pillows under
your foot.
After swelling has subsided (48-72 hours), use heat to
increase circulation and promote healing.
If pain is severe, extreme swelling or discoloration, go
to the Emergency Room. If in doubt, seek medical
attention.
Do not play on an injury. Your athlete is young
and in most cases will recover quickly. Let a
doctor make the determination. |
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Osgood-Schlatters
Disease
Osgood-Schlatters is an overuse injury, not a disease.
Young athletes with this syndrome often experience pain,
swelling and tenderness just below the knee cap.
This pain symptom is caused by repeated small tears at
the point where the ligament attaches to the bone,
around the knee. Osgood-Schlatters is usually seen
in girls between 8-13, and boys 10-15.
This condition causes pain during kneeling, running and
climbing. Pain relief comes from rest, and usually
does not subside until the child is 21-23. See a
physician if you feel your child may have this problem.
Mild hamstring, and quad stretching, and cutting back on
the volume of work usually helps. Weak or
underdeveloped hamstring muscles are the cause of many
pulls or tears in the legs of young athletes.
Fully developing your child's muscles, and proper form
in exercise and stretching can greatly improve the
change that your young athlete can compete injury free.
Take advantage of the Michigan Burn conditioning
programs to assist in their development.
If there are any questions on injuries, or conditioning,
please contact me. |
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Summer Workout
Schedule
Cardiovascular workout
hExercise
that is good for your heart, lungs and muscles
hDo
these exercises 3-4 times a week for 30-45 minutes
Warm Up: always warm up for 10 minutes
before hard exercise. You should have a light sweat
before your workout begins.
Do the following:
Light jog, jump rope, bike ride
CARDIO EXERCISES
1. Track Run:
find a 1/4 mile track (like at the schools). Run the
straightaway, walk the corners. Try to start with 3
laps and increase the number of laps as you get
stronger.
2. Jog with a soccer
ball.
Find a large field or park. Set your watch for 30 minutes.
Jog with the ball for (2) 15 minute periods. Short
touches on the ball, lots of re-directions and pull
backs. Be creative. Your footwork will improve greatly.
3. Change it up:
Bicycle, roller blade. Anything where you are moving
constantly for 30-45 minutes.
Strength Workout
hThe
best exercise that you can do are those that involve
your
own body weight.
hDo
these exercises every other day.
Warm Up: warm up for 10 minutes before strength
exercises. Do the
following: Light jog, jump rope, bike ride
1. Push ups:
Do as many as you can for one set. Do 4 sets total with
two minutes of rest between each set. Use proper form,
even if it means you can only do a few. It is more
important that good form is used, rather than doing a
lot using bad form. Only your chest should touch the ground
on each rep.
2. Pull Ups:
There are two types. Palms facing you (pull up), or
palms away (chin up). Do as many as possible for one
set. Do 4 total sets. If you cannot do any pull ups,
start by hanging for as long as you can in the position
where your chin is near the bar. After you can hang for
10 seconds. start by lowering yourself as slowly as
possible. That is one set -- do 4 total.
3. Core:
stomach, lower back. Do the Plank, or Preachers we did
at SAQ camp, and try outs. Hold for as long as
possible, 4 sets.
4. Legs:
Squats. Hands reaching up in the air, squat until thighs
are parallel with the ground, back straight. Stand back
up. This is one rep, do up to 20 total. Do 4 sets.
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Hydration
The best thing you can drink is water.
Gatorade is good if you are working for one hour or
longer and replacing fluids after a game.
You should avoid caffeine/energy drinks like
RedBull and Monster Energy Drinks. They dehydrate an
athlete.
Summer soccer play and training conditions are very
stressful. If you are going to perform at your best, you
need to keep hydrated before, during, and after the
game/training.
Before the game/training: Start by drinking water the
night before, 2-3 eight once glasses.
Game day/training: Drink 20 ounces one hour before the
game. (4) ounces every 15 minutes during the game - cold
fluids are best. Bring at least 1/2 gallon with you to
each game/training. Make sure you drink it all by the
time you are done with your game/training.
After: Drink 16 ounces by bed time
NOTE:
Urine is the best indicator of proper hydration- It
should be clear to light yellow. Dark colors are a
indicator of serious problems. Teach your children to
check this important indicator.
HEAT
STROKE:
Also recognize the signs of Heat Stroke. The best early
indicator is when the athlete stops sweating during
training. Other indicators are fatigue, nausea, dizziness and
loss of consciousness. This condition is life
threatening and should be caught long before loss of
consciousness happens.
If your athlete feels exhausted, dizzy, or sick -- have
them stop training and get to a cool area. Monitor their
symptoms. |
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