Recently we discussed the importance of deceleration in relation to high performance training and injury prevention. We learned about eccentric strength and the role it plays in reducing momentum. We also made reference to dynamic balance and the importance it plays in maintaining control while performing skillful athletic movements.

In this segment we will discuss movement training. Looking at the demands of the sport of soccer, we clearly see the importance movement plays. Movements on and off the ball are what bind together all the skills of the game into a rhythmic and consistent flow, hence why it is the beautiful game. Often what makes a top performer stand out is not only their skill, but the movement that accompanies those skills. Top players make movement look effortless, as though they are floating on the pitch and there is no better example than Lionel Messi. Training movement is beneficial for both sport enhancement and injury prevention.

When training movement, the goal is to establish good motor patterns. To establish good motor patterns, we need to identify and evaluate the specific movements that are necessary to the sport of soccer. Through evaluation, we can break down movements into more simplistic forms. From this information, we can design and implement movement drills to reinforce those motor patterns. Performing movement drills in basic form allows us to train movement effectively, which in effect trains our athletes to move more efficiently.

When training movement for deceleration, we want to emphasize the muscles of the posterior chain, particularly the muscles of the hip (glutes) and the hamstrings. We want to focus on loading movement through our hips while maintaining positive shin angles. It is important that our knees remain in good alignment, as we want to prevent them from caving in (knee valgus) which can put our knees at risk of injury. When perfecting braking movements, it is imperative that we load through our muscles (landing softly) and not through our joints (more rigid). Focusing on control first will help reinforce good motor patterns in our young athletes. Our goal is to have our athletes learn the fundamentals in order to transfer those skills onto the pitch where they become more efficient and more dynamic while reducing the rate of injury.

Below are a few exercises that you can incorporate into your training. In the videos, I will show you the exercise in its simplistic form. Once you have mastered the fundamental movement, I will show you how you can progress each exercise so that you can challenge yourself to be more dynamic and explosive.

Exercise 1

Forward, Lateral, Medial Hop

Begin by standing on one leg. Perform drill by hopping forward and landing in a controlled manner. Pause for 2 seconds and then reset before performing your next jump. Focus on controlling each hop (stick the landing). Once forward hop is complete, perform hops laterally, then medially.

1 x 5 reps each (15 total per leg)

Forward, Lateral, Medial Hop Video

Exercise 2

Lateral Bound (Speedskaters)

Singles: standing on your right leg, bound to your left leg and stick the landing. Hold for 2 seconds, reset, then bound to your right leg again.

2 x 8 reps per leg

Progressions:

Doubles: standing on your right leg, bound to your left leg, then quickly back to your right and stick the landing. Hold for 2 seconds, reset and repeat. Perform prescribed repetitions then repeat on opposite leg.

2 x 5 reps per leg

Continuous: stand on your right leg and bound to your left leg, then immediately return to your right leg. Continue moving quickly for prescribed number of reps, or time.

2 x 10 seconds

Lateral Bound (Speedskaters) Video

Exercise 3

Lateral Run (2 cones/hurdles)

Singles slow + pause: begin by standing on your right leg and lateral run slowly over the cones/hurdles and stick the landing with your left leg. Hold for 2 seconds then move back to the right.

2 x 8 per leg

Progressions:

Singles fast + pause: begin by standing on your right leg and lateral run quickly over the cones/hurdles and stick the landing with your left leg. Hold for 2 seconds then move back to the right.

2 x 8 per leg

Doubles fast + pause: begin by standing on your right leg and lateral run quickly over the cones/hurdles and land on your left, then immediately return to your right and stick landing. Repeat beginning with left leg.

2 x 5 per leg

Hop, Jump + Stick: begin by standing on your right leg and hop over the cones/hurdles into a jump over the second cone/hurdles and stick the landing on your left leg. Continue with movement until prescribed reps have been completed.

2 x 5 per leg

VIDEO TO FOLLOW