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JOIN NOWMy team is training in sintetic pitch.What kind of?
My team is training in sintetic pitch. What kind of specific exercices can I do to prevent knees injuries?
Jose Mendes, Portugal
TOP ANSWER
Josh MacyCoach, United States of America
My team trains on turf as well. Do you have field turf or more like carpet? If you have field turf you can use normal cleats. If you have carpet, you'll want to get shoes especially for turf. There are a lot of soccer models out there I'm sure you'd be able to find in Portugal, perhaps shoes for Futsal?The absolute best way to prevent any kind of injury (no matter the surface) is to field a fit, athletic team. Players who have a lot of extra baggage tend to injure easier esp. on turf.In addition, add some dynamic exercises to you warm up. It allows joints to become accustomed to the turf. One in particular we do is called a duck walk. Players squat down with their thighs and arms out parallel to the turf. Flexing knees almost to the max. They then slide ankles forward and take small steps to the 22 from the goal line. Make sure players stay low and level, don't bounce, and don't rotate hips. Keep everything straight ahead. Another one we have we call spider man. Think of it as the same idea, but stretching the knees, ankles, and groin sideways. Low squat, reach out with the front leg without rising up. Then without bouncing, bring the rear leg to the front. Goal line to 22 then jog to the 50. Face opposite side coming back.
ANSWERS
Simon JonesCoach, England
Jose
There will be other coaches out there who will hopefully be able to advise you on this.
I believe that wearing the correct footwear is essential to prevent knee and ankle injuries. What footwear depends on the type of synthetic surface but normally small studs will suit.
I am sure that more expert advice will be given.
Simon
Josh MacyCoach, United States of America
My team trains on turf as well. Do you have field turf or more like carpet? If you have field turf you can use normal cleats. If you have carpet, you'll want to get shoes especially for turf. There are a lot of soccer models out there I'm sure you'd be able to find in Portugal, perhaps shoes for Futsal?The absolute best way to prevent any kind of injury (no matter the surface) is to field a fit, athletic team. Players who have a lot of extra baggage tend to injure easier esp. on turf.In addition, add some dynamic exercises to you warm up. It allows joints to become accustomed to the turf. One in particular we do is called a duck walk. Players squat down with their thighs and arms out parallel to the turf. Flexing knees almost to the max. They then slide ankles forward and take small steps to the 22 from the goal line. Make sure players stay low and level, don't bounce, and don't rotate hips. Keep everything straight ahead. Another one we have we call spider man. Think of it as the same idea, but stretching the knees, ankles, and groin sideways. Low squat, reach out with the front leg without rising up. Then without bouncing, bring the rear leg to the front. Goal line to 22 then jog to the 50. Face opposite side coming back.
