Performance Training and Injury Prevention content provided exclusively by Velocity Sports Performance

Getting Moving Without Moving: Activation and Injury Prevention

by Dan Berman and Joy Jure
Sports Performance Directors
Velocity Sports Performance, Anaheim

Great practice requires great planning. Implementing injury preventive techniques is a part of that plan. Soccer, like most sports, takes place in a very chaotic environment. The stress and angular forces inflicted on an athlete's body can be tremendous, and in the case of injury, disastrous. Knee injuries in particular are one of the most common occurring injuries for the developmental age soccer player. During the years of peak growth height, the distance from the knee and its controlling joints, primarily the hip, is lengthened. If movements are not executed in a proper manner as allowed through correct activation of the hip, the knee will suffer.

The knee joint is analogous to the story of two co-workers on an assembly line. Worker A (Sir Kneeds-to-Work-A-Lot) punches the time clock, puts his head down and works his hardest to keep up with the volume coming down the line. Worker B (Sir Hip-Hop-Stop-A-Lot) punches in 10 minutes late and takes a coffee break every 20 minutes. Halfway through the day, the boss opens the door to yell down at A and B, and says “You guys aren’t doing your work! I’m cutting your pay 50%!” Which employee, A or B, do you think would be beating down the boss’ door to complain? The obvious answer is Worker A. While Worker A isn’t the problem, he’s the one you’re going to hear from.

Putting this story into a real world situation, the athlete is the boss, Worker A is the knee and Worker B is the hip. Although Worker A (Knee) is the one complaining, it is because Worker B (Hip) is not doing its job. This is where we must realize that we have to find out the cause of the injury before we can try to further prevent it. Here are three easy exercises to shock “activate” Worker B into doing his share of work:

Activation Exercises:

Supine Hip Extension - Start by lying down in a supine (on your back) position, both knees are bent, feet flat on the ground. Initiate the movement by pushing through the shoulders and your heels until there is a straight line from your shoulder to your knees. Hold this bridge like position while keeping the hips up and activating your glutes.

Quadruped Abduction (Knee Point) - Start by kneeling down on your hands and knees with a flat back. Keep your hips and shoulder aligned while raising one knee, bringing it away from the body in a controlled manner, all the while making sure the back, hips, and shoulder are still in line.

Side Lying Abduction - Begin this exercise by lying down on your right side, hips and feet stacked up on one another and your head and shoulder resting on your outstretched right arm. Turn the top toe down, keeping it flexed so your toe is resting on the arch of the bottom foot. Raise the heel of your top leg, keeping the toe turned down to the arch. Make sure to keep the leg straight and activate the glute.

*All exercises can be repeated for time length of up to 30 seconds or for repetitions of up to ten.

These three simple exercises, along with a properly executed active dynamic warm-up are an excellent recipe for injury prevention and improved performance.

About Velocity Sports Performance:
Velocity Sports Performance is a national network of training centers where athletes of all sports, ages and skill levels go to improve their core athletic skills - speed, power and agility. Athletes train in small groups with degreed and certified performance coaches. Velocity Sports Performance is the Official Performance Training Partner of Cal South Soccer. Players who train with Velocity Sports Performance can expect to get to the ball quicker, cover more of the field faster, increase their shot power and reduce their chances of injury. Velocity Sports Performance has training centers throughout Southern California including Irvine, Redondo Beach, Anaheim, Carlsbad, San Diego, West LA and Santa Clarita.