Appendix 1
SOCCER WARM UP ROUTINE – Control Group (15 minutes)
5 Minute Aerobic ActivityCombination of light forward and backward running , and/or side-side shuttle, and/or high knee skipping, and/or dribbling. / 30 m distance
5 Minute Static Stretch Routine
Hold each stretch at the end point of each plane of movement of each of the following areas: groin, hamstrings, quadriceps, calves (knee bent and knee straight). Hold each stretch for 30 seconds. One stretch per muscle group.
3 Minute Dynamic Stretch Routine
Calves (10 reps)
While the legs are straight and the hands are on the floor, walk the feet towards the hands as far as you can go and then walk the hands away from the feet. / 1 Start position 2 Walk hands forward
Leg Swings back/Forth (2 sets of 10 reps each side)
Stand and swing the leg up in front of the body, as high as it can go. Then allow the leg to swing back down and back up backwards, allowing the leg to bend at the knee. Keep the upper body straight. / 1 Swing leg in front 2 Swing leg behind
Side Skip with Arm Throws to the Side (2 sets of 15m) (jumping jacks with arms crossed at bottom)
Side skip and on each side jump throw the arms out to the side and allow them to come up above the head. Arms should return to the start position. / 1 Throw arms 2 Drop and cross
2 Minutes
Ball passing drills with partner
SOCCER WARM UP ROUTINE – Training Group (15 minutes)
Combination of light forward and backward running , and/or side-side shuttle, and/or knee high skipping, and/or dribbling. / 30 m distance
2 Minute Dynamic Stretch Routine
Calves (10 reps)
While the legs are straight and the hands are on the floor, walk the feet towards the hands as far as you can go and then walk the hands away from the feet. / 1 Start position 2 Walk hands forward
Leg Swings back/Forth (2 sets of 10 reps each side)
Stand and swing the leg up in front of the body, as high as it can go. Then allow the leg to swing back down and back up backwards, allowing the leg to bend at the knee. Keep the upper body straight. / 1 Swing leg in front 2 Swing leg behind
Side Skip with Arm Throws to the Side (2 sets of 15m) (jumping jacks with arms crossed at bottom)
Side skip and on each side jump throw the arms out to the side and allow them to come up above the head. Arms should return to the start position. / 1 Throw arms 2 Drop and cross
ADDITIONAL TRAINING GROUP COMPONENTS
5 Minutes Strengthening Routine
Walking lunges (3 x 10 reps)
Eccentric Hamstring (3 x 10 reps) with partner
Calf Raises (3 x 10 reps)
Abdominal stabilization (3 sets X 10 reps bicycle motion)
3 Minutes Hopping/Running Drills
(Technique critical – alignment on landing and take-off with knee over ankle avoiding knee valgus and hip internal rotation)
Side-side hops over 6” cone (20 reps)
Forward-backward hops over 6” cone (20 reps)
Single leg hops over 6” cone (20 reps each foot)
Zigzag Shuffle (1 minute)
2 Minutes Single leg balance
Standing on one leg, kick the ball back and forth to a partner 5m away (30 seconds). Switch legs (30 seconds).
Standing on one leg bounce ball off knee or instep of opposite leg (30 seconds). Switch legs (30 seconds).
Wobble Board Home-Based Training Program
Warning: Wobble board should be used for prescribed training program only, by study participants only!
Expect each session to take 15 minutes. Complete training at least 3 times per week.
Wobble board should be used close to a wall or desk/counter top in order to steady you if necessary. However, minimal use of your arms is recommended to maximize the effects of the balance training program. You will be taught how to “stabilize” your trunk to maximize the benefit of the balance training program. Contact study coordinator in the event of pain, discomfort or injury.
WEEKS 1 and 2:
1. Stand with feet parallel on the wobble board, knees slightly bent, and hands on hips as able. Move the front edge towards the floor, followed by the back edge. The edge should not actually touch the floor. Continue this movement repeatedly for 30 seconds. Rest for 5 seconds. Repeat this exercise 5 times.
2. Stand with feet parallel on the wobble board, knees slightly bent, and hands on hips as able. Move the left edge towards the floor, followed by the right edge. The edge should not actually touch the floor. Continue this movement repeatedly for 30 seconds. Rest for 5 seconds. Repeat this exercise 5 times.
3. Stand with feet parallel on the wobble board, knees slightly bent, and hands on hips as able. Move the front edge towards the floor, followed by the right edge, followed by the back edge, followed by the left edge. Continue this circulating movement for 30 seconds. Rest for 5 seconds. Repeat this exercise 5 times in this clockwise direction followed by 5 times counterclockwise.
4. Stand with one foot centered on the wobble board, knees slightly bent, and hands on hips as able. Try to keep the wobble board level for 10 seconds. Rest for 5 seconds. Repeat this exercise 10 times with each leg.
5. Stand with one foot centered on the wobble board as in 4, keeping the wobble board level for 10 seconds, but close eyes for the last 5 seconds. Rest for 5 seconds. Repeat this exercise 10 times with each leg.
WEEKS 3 and 4:
1. As in 1 above but with one foot centered on wobble board. Continue this movement repeatedly for 15 seconds. Rest for 5 seconds. Repeat this exercise 5 times on each leg.
2. As in 2 above but with one foot centered on wobble board. Continue this movement repeatedly for 15 seconds. Rest for 5 seconds. Repeat this exercise 5 times on each leg.
3. As in 3 above but with one foot centered on wobble board. Continue this movement repeatedly for 15 seconds. Rest for 5 seconds. Repeat this exercise 5 times on each leg.
4. As in 4 above but try to keep the wobble board level for 20 seconds. Repeat this exercise 10 times with each leg.
5. As in 5 above but try to keep the wobble board level for 10 seconds with eyes closed throughout each repetition. Repeat this exercise 10 times with each leg.
WEEKS 5 +:
Same exercises as 1-5 in WEEKS 3 and 4 but change wobble board adjustment to level 2.