LITTLE ROCK — With football season in full swing, droves of weekend warriors will be dusting off their cleats for some good old pigskin with their buddies. Unfortunately, the vast majority of these guys and gals aren’t physically prepared for the activities required to play a game of football.
Weeks of summertime leisure haven’t exactly laid the groundwork for high-intensity athletic competition. There are, however, steps you can take to minimize your risk for injury.
This week, I’ll present a few injury prevention tips and introduce an exercise that can help to condition your body. Down, set, hike!
Football requires quick changes of direction, regardless of the level of competition or the position you play. Since most people don’t do agility exercises routinely as their fitness program, even people who are “in shape” run a huge risk for injury when playing ball on an intermittent basis.
You can, however, take some steps to reduce your risk for injury on game day.
First, take the time to warm up - and warm up well - before your games. Start with slow jogging for 10 minutes to get more blood flow into the working muscles. This should be immediately followed by static stretching for all major muscle groups. Hold each stretch for 20 to 30 seconds at a point of mild discomfort.
The final segment of your warm-up should include some agility preparation exercises.
For instance, start at the goal line and run to the 20-yard line. Stop, change direction and run back to the goal line.
Quickly turn around and run to the 15-yard line. Continue running back and forth from the 10- and 5-yard lines. This will help to prepare your connective tissue for the stress you’re about to inflict.
This warm-up is really the best option for gameday preparation. During the week, there are a few exercises you can add to your fitness routine to help prepare your body for your Saturdays on the gridiron.
I’d definitely recommend adding some lunges to your program if you aren’t already doing them.
The hips and knees are stressed to the max during football, and lunges can help to strengthen and stretch these areas.
This week’s exercise is another great addition to any pigskin prep program. The DB Jump Shrug combines lower and upper body training with one explosive move.
I think you’ll dig it.
1.
Select a light pair of dumbbells and stand with your feet shoulder width apart. Your arms should be hanging straight down in front of your body.
2.
Bend your knees slightly. When you reach a 45-degree angle with your thighs, forcefully straighten your legs and try to jump a little off the floor. As you jump, shrug your shoulders.
3.
As your feet land back on the ground, lower your shoulders and go right into the next repetition by bending the knees again.
4.
Perform 12 repetitions, one right after another. Rest for 60 seconds and repeat for another set.
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 32 on 09/27/2010