WWW.SPORTEX-MEDICINE.COM Exercise Leg press Dumbbell squat
Dumbbell straight leg dead lift
Dumbbell lunge dips left then right
Range Sets Number of
of movement Full
Full Full Full 6 6 6 6 Rest
repetitions between sets 8
45 sec 8 8 8L and 8R 45 sec 45 sec 45 sec Table 5: Closed kinetic chain resistance exercise (5 minutes recovery between exercises) for phase 4 of rehabilitation Exercise
Barbell high pull Dumbbell squat –
push press Barbell hang clean Dumbbell squat jump
Range Sets No. of
of Movement Full Full
Full Full
3 3
3 3
2. The player Consideration should be given to the age, somatotype, skill, bio- motor and anthropometrical profile of the player. 3. The position The player used in our example above is an Association football centre back.
His biomotor profile and positional skills will differ
from, for example, that of a mid-field player. This must be consid- ered when designing an appropriate fitness test and the rehabilita- tion programme. 4. The sport Association football is a contact sport, which lasts for 90 minutes and has a physical bias towards the lower limb and cardio-vascular system. The demands on the players are completely different to those of, for example, rugby union where upper limb and cervical muscle hypertrophy is required. Therefore, the fitness test and sub- sequent rehabilitation programme must take into account the phys- ical and physiological demands of the sport and be specific to that sport.
Further reading ● Bompa, Tudor O. Periodization: Training for Sports. Human Kinetics, USA 1999. ● Franklin, B. (Editor). 5th Ed. ACSM’s Guidelines for Exercise Testing and Prescription. Lippincott, Williams and Wilkins. USA 1995. ● Fred MAJ and Brennan H, Jr. Exercise Prescription for Active Seniors. The Physician and Sportsmedicine. Feb 2002 pp24-25. ● Moore, K. 3rd Ed. Clinically orientated anatomy. Williams and Wilkins. Baltimore, USA 1992. ● O’Young B, Young M and Stiens S. 2nd Ed. Physical Medicine and Rehabilitation Secrets. Hanley & Belfus, Inc. USA 2002. ● Zatsiorsky, Vladimir M. Science and Practice of Strength Training. Human Kinetics 1995.
SportEX 15 Rest
repetitions between sets 2 2
3min 3min
2 2
3min 3min
Table 6: Resistance exercises - power training (full recovery between exercises ie. 5 mins +) for phase 4 of rehabilitation Load
90% 1RM 90% 1RM
90% 1RM 90% 1RM
Speed
1-0-1-4 1-0-1-4
1-0-1-4 1-0-1-4
Load
RPE 14 - 16 +3 progression
RPE 14 - 16 +3 progression
RPE 14 - 16 +3 progression
RPE 14 - 16 +3 progression
Speed 3-1-3-1 3-1-3-1 3-1-3-1 3-1-3-1