Suggestion To ANFA – Injury Prevention Work With MINI TRAINING BANDS

Nissan Magar, a certified coach based in UK

Ask any athlete one thing that they fear the most. INJURY will, more or less, be at the top especially when it’s their profession.

Injury prevention is one of the fundamental pillars of any strength and conditioning programmes. In this article and the videos below, I will demonstrate you some injury prevention exercises which will improve your performance and decrease your likelihood of picking up injuries.

Why Mini training bands???

Before training and matches, you need to ensure that you are fully warmed up and your key muscle groups are activated (fired up). Key muscles are in your hips, thighs, glutes (butt) and rest of the core.

Mini training bands are excellent ways of activating these muscles groups, and other parts of the body. Your hip flexors are often tight and weak, and your glutes muscles weak and lazy.

Using these the below mini training bands exercises you can activate your core muscles, especially your hips and glutes

One main reasons why footballers often get injured is because of tight hip flexors and weak glute muscles. Doing the below exercises will address these issues, and help you perform better.

I will be sending these mini training bands to our National team. I hope our National team do the below exercises before training session and match warm ups. You can also use these outside training sessions/matches to strengthen various parts of your body.

Do 2-3 sets of 8-12 reps. Start with 2 sets of 8 reps, and progress.

Part 1

1.Bodyweight squat- Make sure to push your knees outwards, neutral back.
2.Zig zag walks- Move in zig zag pattern.
3.Glute bridges- Squeeze your glutes. Ensure your knees, hips and torso are straight at the top of the movement.
4. Clamshell- Open your top knee outwards.

Part 2

1.Donkey kickbacks- Kick one leg back until your upper body and lower body are in straight line.
2.Single leg raises- Raise one leg up. Make sure your leg is straight

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