We are three months into the season and ​just when you feel the team is playing ​well ​and gelling as a team​, the ​Xmas break ​hits us!​ As a past ​CFC ​coach, I ​was ​always ​frustrated by ​this long break knowing ​that when the team returns ​in the new year​ I have to get them back in shape again and sharpen them up for the next half of the season. They come back out of shape and any momentum we had is gone!​

​I found the best way to minimize the negative impact the long break had I would​ give my kids a ​Xmas​ break workout routine. On the first training ​session ​back in the new year, I would have a fitness test to see who had done their homework or not​.​ ​The players would have to be ​accountable for following up with their workout routine three times a week.

Linked below is the workout routine ​I devised for them. It is ​specific to soccer players ​and addresses ​balance, strengthening, core stability and their cardio. Hopefully​ some or all of​ this can be helpful for you​ depending on the age group/level you are coaching.​

​I​f you have injured players going into the ​Xmas ​break, please make sure they have been appropriately diagnosed ​by their family doctor ​and have a rehab program given to them before the break. I have seen too many players come back with lingering injuries ​after the break that could have been avoided had they sought proper treatment rather than just assuming the break would “fix it”.

​If any questions, please don’t hesitate to send me an email.

Enjoy the holiday season and a healthy 2019 to you all!

CLICK HERE to download the workout routine.

Remmert Hinlopen, Physiotherapist.

Chilliwack FC – Physio Consultant

hinlopen@telus.net

As discussed at the SAQ meeting last week, the fit of your players footwear can go a long way to preventing injury. To achieve maximum support, particularly the ankles, their footwear should fit snug to their foot. The laces must be tied tightly. I see many players out there with very loose fitting footwear. This can contribute to injuries such as rolled ankles due to a lack of support in that area.

To achieve maximum traction make sure their sole has sufficient length studs for the surface they are playing on. When playing on turf fields extra long studs or blade types studs are NOT recommended. They can grip too well and result in knee injuries as the boot grips the turf too tightly when the player is changing direction quickly. Turf boots are recommended for turf fields as they have a short stud and a wider sole unit, particularly in the heel. This offers better stability.

Soccer shoes are renowned for not offering much in the way of arch support. For players with higher arches I fully recommend using Superfeet insoles (info link below) Simply replace the original shoe insole with these to provide important support in the arch.

https://www.superfeet.com/en-ca/insoles-and-sandals/flexthin

Remmert Hinlopen, Physiotherapist.

Chilliwack FC – Physio Consultant

hinlopen@telus.net

At our SAQ presentation recently we discussed Concussion awareness. I want to make you aware of two FREE Apps for your mobile devices that relate to Concussion testing. I outlined these briefly at the presentation. Either one of these apps is a must for all of you and can be really useful on the sidelines when dealing with suspected concussion situations.

• CDC HEADS UP: For sideline help in recognizing symptoms and specific questions the coach/trainer should ask at the field when a head trauma is suspected. CLICK HERE for download links and more info.
• HEAD CHECK: This app could help in pre-screening testing your players at the beginning of the season. It also provides a Quick Test that you can perform using your mobile device on the sidelines (great feature!)

Please check both out as they can be very helpful for you to feel comfortable dealing with concussions.

Make sure to give yourself time to become familiar with signs of concussion and the questions to ask. Just recently a CFC player visited my clinic with significant concussion symptoms caused at a game. Apparently after suffering a collision injury on the field, the coach did not perform any form of a test and after a short break, the player re entered the game. This only made things worse. This should not happen anymore with the improved awareness and knowledge that these apps can provide for you on the sidelines during the game.

Please feel free to offer any feedback to me on this article.

Remmert Hinlopen, Physiotherapist.

Chilliwack FC – Physio Consultant.

hinlopen@telus.net

Things to Keep in Mind When Starting The Season

• Inspect your soccer Make sure that the shoelaces are tight enough when you start to practice or play in games. A majority of the kids like their shoes loose on their feet, and this can result in ankle rolls and knee sprains. If the body sense (propriocepsis) is not getting quick feedback due to the shoe being too loose the player is at higher risk to lose their balance which can create numerous injuries over the years. The same can be said for boots too big or not with enough grip left underneath.
• What are the best soccer boots for on the turf? This is a very personal choice, some like turf shoes with lots of small studs, others prefer the regular 9 -12 stud boot. Make sure the studs are rubber or plastic and are conical shaped!!! If they are squarer shaped or bladed they often plant too tight into the turf and can cause ankle or knee strains on a planted foot during rotations on the field. Turf shoes provide more stability for players due to a wider sole unit. This can help in preventing rolling type injuries.
• Make sure kids hydrate well before game day. During the breaks or at practice most kids only need water for dehydration. Stay away from energy and caffeine drinks!
• Have the appropriate warm clothing on hand for players on the bench. Too many players sit on the bench insufficiently dressed and are exposed to cold weather that will result in their warm muscles becoming stiff.
• Make sure that your warm-up is designed to be at the same level of intensity as expected in the game. Too many times I see warm-ups done with an intensity level of 60%, but in the game, we ask the player to be at 100%. I’m not suggesting the whole warmup needs to be at 100%, but you do need to build up to that. In the end, it makes them game ready. A frustration I have is when I see coaches sub players in and out during the game without a proper warm up. A lot of times we leave it up to the players to do their own warm up with no direction or supervision. Again, I see players enter the game at less than 50%, yet are expected to give 100% right away. This approach can create many injuries which could have could have been prevented. Try to have a pre-warm routine ready for at least 5 minutes that again simulates close to 100% readiness in intensity and agility when stepping on the field to play. It could be the responsibility of the Assistant Coach to make sure that players are properly warmed up ahead of entering the game at any point.
• When you implement agility and speed drills at practice with the use of cones, make sure the players put full effort into rounding these cones. By doing this, they prepare themselves for proper cutting in and out when the game starts. Fast footwork around the cones is essential too, by taking small, quick steps. It is important that these drills are fully supervised by the coaching staff to ensure that the proper form is maintained throughout. Without this the drills become ineffective in properly preparing for games and preventing unnecessary injuries.

For any questions on these topics you can reach me via email at hinlopen@telus.net