Weight Lifting Day 1

8/12/2019 Weight Lifting Day 1

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Weight Lifting: Day 1

Grant Robinson


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Our Main Goal

My aim in presenting you with thisinformation is that you will all be moreknowledgeable and proficient in the weightroom, allowing you to become better athletesand improve as a soccer team.


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Muscle Groups

Muscles attach to bone and providemovement from their pull on the skeleton.

8 major groups of opposing muscles.


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Motor Units Motor units consist of a group of muscle fibers and the

nerve which innervates it.

New lifters will find that their early gainsin strength are rather significant.

These gains are not actually due toincreased muscle strength or size, butincreased recruitment of motor units.

Your muscle is not getting stronger, you

are just able to use more of it. This usually takes place for the first 6

weeks, then the muscle fibers can beginto increase in size and strength.


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Chest and Back

Pectoralis Major Latissimus Dorsi


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Shoulders

Deltoids
http://en.wikipedia.org/wiki/File:Deltoideus.png


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Shoulders

Anterior (front) Deltoids

Lateral (middle) Deltoids

Posterior (back) Deltoids


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Inner and Outer Thigh

Hip Adductors (groin) Hip Abductors


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Calves and Shins

Gastrocnemius Tibialis Anterior
http://www.orthopaedia.com/download/attachments/4030888/Tibialis+anterior.pnghttp://www.ask.com/wiki/File:Gastrocnemius.png?qsrc=3044


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Abdominals and Low Back

Rectus Abdominis Erector Spinae


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Muscle Imbalance Increased tightness or

weakness on one side can: Reduce performance Impede posture Lead to injury

Example: Tight low back and hip flexors. Weak abdominals and

hamstrings/glutes.

Emphasizes importance ofbalancing Strength ANDFlexibility.


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Questions?


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Common Soccer Injuries


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Most Common Injuries in Soccer

3. Muscle Strain (pulled muscle)

Muscle Damage Grades I, II, III

I. Minor tear or stretchII. Partial tear

III. Full tear


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Flexibility

Be sure to stretch the same opposing muscles. Begin and end the stretch slowly.

Hold for at least 30 seconds. Repeat holds 3 times, trying to slightly

increase the range each time.

A good stretching routine can be done 3-5 timesa week.


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Strength

Along with improving your overall strength,speed and endurance, resistance training willmake you more durable.

Stronger muscles are more resistant to injuryand also help protect joints and ligaments.

Work opposing muscle groups evenly.

3 sets of bench press (chest) better be followedby 3 sets of pull ups or rows (back).


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Warm Up

Just like for a practice or game, a good warmup should be done before lifting.

5-10 minutes of jogging or other dynamicmovement to increase heart rate and bloodcirculation to your muscles.

Stretching before lifting has not been shownto decrease injury and slight decreases inlifting performance have been noted.

Recommend stretching after lifting.


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The prevention of sports injuries in highschool students through strength training

A study was undertaken of injury rate andtime lost to rehabilitation in a group of maleand female high school athletes (ages 13-19).All athletes utilizing weight training as part oftheir exercise program suffered an injury rateof 26.2% while their counterparts who did not

were injured at a rate of 72.4%.


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Questions?


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What Is Your Core?


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What Is Your Core?

A group of large and small stabilizing muscleswhich lay the foundation for your bodysmovement.

This means more than just your abs, sostrengthening it properly takes more than justsit ups.


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These Are Your Core


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Core Muscles

Rectus Abdominis Internal/External Obliques Transverse Abdominus Erector Spinae Quadratus Lumborum and Multifidus Hip Adductors/Abductors Hip Flexors Gluteus Maximus/Medius/Minimus Shoulder Girdle


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The Core

Movement in soccer takes place in multipledirections, not just straight lines.

It only makes sense that strength trainingshould also take place in multiple directions.


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Abdominal Muscles

External Oblique Internal Oblique Rectus Abdominis Transverse Abdominis

Allows for motion in 3

different planes.


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Questions?

Documents

Weight Lifting Day 1