I hope you found my last post on the Pistol Squat interesting, and have decided to take on the challenge to master this difficult yet rewarding exercise. Last time I introduced some basic exercises you can do to prepare your body before beginning this series of training progressions, and then I shared a video demonstration of the Single Leg Sitting Squat. In this episode I will be demonstrating the next training progression which I call the Side Step Up.
Once you master this exercise and can increase your range of motion with good form, you will be ready for the next training progression, coming soon!
If you have any questions or comments I’d like to hear from you. Leave a message below!
Until next time, stay fit – train smart – and Play Hard!
Josh
CelinaI love squats as well!! I hope you avicehe your goal pretty soon you just make me want to go and squat! (and felt butterflies in my stomach!).. it’s been a while but my legs kind of remember those training sessions at the olympic weightlifting gym I really love your goal!.. keep pushing..
Josh,
Thank you for the informative article. We spoke last year when I purchased your soccer training video. While I was looking for exercises for my son, the video included several training drills that I tought were an added bonus. Last year my son sustained an injury where the muscle was beginning to pull off of the hip. While the x-rays did not show much, a subsequent MRI showed the area was inflamed. There did not appear to be any tears, but the doctor shut him down for six weeks. He returned to the pitch after some physical therapy. Again after playing two months the pain returned and he could not sprint at full speed without pain. The Dr. put him on crutches for 4 weeks and no running for an additional 4 weeks. After some therapy he started to play again; however, is not pain free. He is frustrated but does not want to see the doctor because he doesn’t want to be shut down again. The coach has him on light practice and is limiting playing time depending on the game situation. He is 15 and loves soccer. He plays at the highest level and in high school started on the varsity as a freshman. The team goalie sustained a similar injury; however, he actually pulled some bone off of the hip. He had a different doctor and because of the severity was not able to play for almost a year. (on crutches for several of the months). It seems that the violent and repeated kicking motion channels the stress to where the muscle is attached to the hip. This is my theory, but now that my son has sustained the injury I am more aware of the injury and seeing more kids with hip problems. The boys are stretching more but already being injured I not sure if they are actually causing more harm. The exercises in your article appear to address the area where the injuries are occurring. Have you been getting any feedback on similar injuries and do you have any recommended pre game/practice strectches that can help aviod further injury. My son says he never feels competely stretched and feels pulling from the area when sprinting and/or driving the ball.
Hello Jim,
The repetitive stress during in-season soccer can lead to a number of injuries… many of which can be traced back to muscular imbalances that can occur do to the nature of the movements involved in playing the sport. Because certain muscles and movements tend to be predominant and become stronger (and potentially tighter) while other muscles are neglected, this imbalance can lead to joint instability. While certain muscles become tighter, trying to stabilize the joints, this can cause discomfort or even pain, and reduced range of motion. HOWEVER, stretching is only part of the solution… until the weak links are addressed, the tension will re-appear; therefore more and more stretching is NOT the solution, and can even lead to MORE instability and a re-occurrence of the injury. (This is something you will not likely hear from most coaches).
The solution is usually to participate in a regular strength training program (as demonstrated on the DVD) which addresses both agonist and antagonist (push/pull) muscle groups to re-establish balanced strength for injury prevention. Before every game, practice, or workout, perform the Dynamic Warm Up and the Core Activation (demonstrated on the DVD) to warm up and activate the muscles… this will also increase flexibility. NEVER stretch before exercise / activity! A dynamic warm up is not stretching… passive stretching may feel good, but it will essentially make the muscles and joints looser and weaker before the game / practice and make them prone to injury. Warm Up before, and stretch AFTER…. follow this rule, regardless of what the coaches say. A good coach should be on top of the research on pre-game/exercise stretching and know to leave it until after.
If you want links to the videos of the warm ups, or articles re: stretching that explain the science of it, let me know and I will send them to you. Email me at Josh@Top-Form-Fitness.com
I wish him a fast recovery!
Josh