C O A C H E S W O R K B O O K

C O A C H E S W O R K B O O K

WelcomeWelcome to Remain In the Game A Joint Effort This Coaches Workbook and video series will help keep your players in the game

This program and the videos in the Remain in the Game series are developed by sports medicine clinicians tested by coaches and demonstrated by players to keep your team in the game

Just 10-15 minutes Make time to include Remain in the Game exercisesat every practice

Coaches are keyto helping prevent injuriesJoint injuries are common among athletes but occur at a higher rate in youth athletes who participate in running and jumping sports suchas soccer football and basketballSuch injuries often result from poor lower body biomechanics involving muscle weakness poor flexibility and risky movements Further injuries can also compromise some athletesrsquoability to return to the same levelof competition

The good news Athletes who perform specific exercises in regular practice not only minimize their risk of non-contact and indirect-contact injuries but also improve their sport performance

Coaches can educate and train athletes with exercises and tips in this program to improve a playerrsquos ability to move with the strength stability and alignment needed to reduce noncontact joint injuries and improve performance Beyond injury prevention coaches will also be training their athletes to stay in the game at peak performance

The Remain in the Game program can help a player more safely complete these high-risk movements bull Cuttingbull Changing direction suddenlybull Pivoting with a foot in placebull Stopping suddenly bull Landing with knees coming too far forward and too close together

WHY IS THIS TYPE OF TRAINING SO IMPORTANTInjuries to lower limbs like an ACL tear are devastating In the short term some athletes recover sufficiently to return to play however their joint health and sport performance has been compromised and may not recover 100

As many as 1 in 5 athletes do not return to their same level of play

IMPACT OF LOWER LIMB INJURIES

The risk of reinjury increases significantly and in some cases these injuries can end the athletersquos playing career altogether

Athletes with a history of knee injury are 3-6 times more likely than those without knee injury to develop joint pain or knee osteoarthritis (OA)

6XWhen joint injuries occur at a young age they have a long-lasting impact on health

and well-being

Decreased quality of life

More years of lifewith disability

Research also tells us that injury prevention training works Coaches who build this training into regular practice will help their athletes minimize the chance of injury and improve their sport performance Coaches play an important role in the health and wellbeingof their players andthe team as a whole before during andafter the game

Emotional and financial challenges

Greater risk of developing other chronic illnesses

How to develop an injury prevention training program Coaches can learn how fast and easy itis to build injury prevention training into regular practice with these key componentsTIME EXERCISE SELECTIONVERBAL FEEDBACK

TIME These exercises can be incorporated into regular practice and before games It should take about 15 minutes to complete In the preseason these should be incorporated 2-3 times a week

Who can benefit from an injury prevention training program1 Coaches looking to improve individual

athlete and overall team performance

2 Coaches looking to develop athlete durability to extend and intensify athlete training

3 Coaches looking to reduce the number of injuries their athletes experience

4 Coaches invested in the short- and

long-term health and wellness of their athletes

EXERCISE SELECTION The building blocks to injury preventions1 Balance exercises Exercises that help athletes stabilize their body can improve their efficiency and reduce their injury risk2 Lower extremity and core muscle strength training Examples of appropriate exercises include but are not limited to Nordic hamstring exercises planks (different variations) squats with proper technique lunges (forward sideways or mix of both) 3 PlyometricsndashJump Training Examples of appropriate exercises include but are not limited to squat jumps side-to-side jumps tuck jumps single leg jumps travelling jumps 180-degree jumps 4 Agility exercises This component creates an opportunity to add sport-specific training to improve specific skills for your players while preventing injuries5 Stretching Dynamic stretching may be beneficial and help athletes feel prepared for competition

VERBAL FEEDBACK Players can achieve proper technique with a coachrsquos continual verbal feedback including reminders to bend at knees and hips to land softly to keep knees over toes toes straight ahead and to avoid dynamic knee valgus(ie knees caving inward)

Keep in mind Players need sufficient time to build muscle and change habits For the best results make this a regular part of your teamsrsquo training as a warm- up before practices and games

Minimal-to-no additional equipment is required A mat for some of the exercises is desirable but not necessary

Remain In the GameA Joint Effort ExercisesCreate a routine that fits your teamrsquos strength and flexibility needs to target the areas that need the most development Example exercises with links to videos are listed in this guide These exercises can be combined in any manner you choose as long as at least one from each category is a part of the routine These exercises may advance your teamto the next level

BALANCE bull Hip bridge bull Russian hamstring curls bull Single leg balance excercise bull Forward hop with stabilization bull Horizontal jumps bull Transverse twisting hopSTRENGTH bull Forward lungelunges bull Prone plank bull Side plank bull Double leg squat bull Leg press bull Single leg squatPLYOMETRICS bull Squat jumps bull Scissor jumps bull Ice skaters bull High skips bull Ladder drillsAGILITY bull Single leg line hops bull Diagonal run with a cut bull CariocaFLEXIBILITY bull Quadriceps hip flexor stretch bull Hip gates bull Hip adductor stretch bull Calf and hamstring stretch

C O A C H E S W O R K B O O K

WelcomeWelcome to Remain In the Game A Joint Effort This Coaches Workbook and video series will help keep your players in the game

This program and the videos in the Remain in the Game series are developed by sports medicine clinicians tested by coaches and demonstrated by players to keep your team in the game

Just 10-15 minutes Make time to include Remain in the Game exercisesat every practice

Coaches are keyto helping prevent injuriesJoint injuries are common among athletes but occur at a higher rate in youth athletes who participate in running and jumping sports suchas soccer football and basketballSuch injuries often result from poor lower body biomechanics involving muscle weakness poor flexibility and risky movements Further injuries can also compromise some athletesrsquoability to return to the same levelof competition

The good news Athletes who perform specific exercises in regular practice not only minimize their risk of non-contact and indirect-contact injuries but also improve their sport performance

Coaches can educate and train athletes with exercises and tips in this program to improve a playerrsquos ability to move with the strength stability and alignment needed to reduce noncontact joint injuries and improve performance Beyond injury prevention coaches will also be training their athletes to stay in the game at peak performance

The Remain in the Game program can help a player more safely complete these high-risk movements bull Cuttingbull Changing direction suddenlybull Pivoting with a foot in placebull Stopping suddenly bull Landing with knees coming too far forward and too close together

WHY IS THIS TYPE OF TRAINING SO IMPORTANTInjuries to lower limbs like an ACL tear are devastating In the short term some athletes recover sufficiently to return to play however their joint health and sport performance has been compromised and may not recover 100

As many as 1 in 5 athletes do not return to their same level of play

IMPACT OF LOWER LIMB INJURIES

The risk of reinjury increases significantly and in some cases these injuries can end the athletersquos playing career altogether

Athletes with a history of knee injury are 3-6 times more likely than those without knee injury to develop joint pain or knee osteoarthritis (OA)

6XWhen joint injuries occur at a young age they have a long-lasting impact on health

and well-being

Decreased quality of life

More years of lifewith disability

Research also tells us that injury prevention training works Coaches who build this training into regular practice will help their athletes minimize the chance of injury and improve their sport performance Coaches play an important role in the health and wellbeingof their players andthe team as a whole before during andafter the game

Emotional and financial challenges

Greater risk of developing other chronic illnesses

How to develop an injury prevention training program Coaches can learn how fast and easy itis to build injury prevention training into regular practice with these key componentsTIME EXERCISE SELECTIONVERBAL FEEDBACK

TIME These exercises can be incorporated into regular practice and before games It should take about 15 minutes to complete In the preseason these should be incorporated 2-3 times a week

Who can benefit from an injury prevention training program1 Coaches looking to improve individual

athlete and overall team performance

2 Coaches looking to develop athlete durability to extend and intensify athlete training

3 Coaches looking to reduce the number of injuries their athletes experience

4 Coaches invested in the short- and

long-term health and wellness of their athletes

EXERCISE SELECTION The building blocks to injury preventions1 Balance exercises Exercises that help athletes stabilize their body can improve their efficiency and reduce their injury risk2 Lower extremity and core muscle strength training Examples of appropriate exercises include but are not limited to Nordic hamstring exercises planks (different variations) squats with proper technique lunges (forward sideways or mix of both) 3 PlyometricsndashJump Training Examples of appropriate exercises include but are not limited to squat jumps side-to-side jumps tuck jumps single leg jumps travelling jumps 180-degree jumps 4 Agility exercises This component creates an opportunity to add sport-specific training to improve specific skills for your players while preventing injuries5 Stretching Dynamic stretching may be beneficial and help athletes feel prepared for competition

VERBAL FEEDBACK Players can achieve proper technique with a coachrsquos continual verbal feedback including reminders to bend at knees and hips to land softly to keep knees over toes toes straight ahead and to avoid dynamic knee valgus(ie knees caving inward)

Keep in mind Players need sufficient time to build muscle and change habits For the best results make this a regular part of your teamsrsquo training as a warm- up before practices and games

Minimal-to-no additional equipment is required A mat for some of the exercises is desirable but not necessary

Remain In the GameA Joint Effort ExercisesCreate a routine that fits your teamrsquos strength and flexibility needs to target the areas that need the most development Example exercises with links to videos are listed in this guide These exercises can be combined in any manner you choose as long as at least one from each category is a part of the routine These exercises may advance your teamto the next level

BALANCE bull Hip bridge bull Russian hamstring curls bull Single leg balance excercise bull Forward hop with stabilization bull Horizontal jumps bull Transverse twisting hopSTRENGTH bull Forward lungelunges bull Prone plank bull Side plank bull Double leg squat bull Leg press bull Single leg squatPLYOMETRICS bull Squat jumps bull Scissor jumps bull Ice skaters bull High skips bull Ladder drillsAGILITY bull Single leg line hops bull Diagonal run with a cut bull CariocaFLEXIBILITY bull Quadriceps hip flexor stretch bull Hip gates bull Hip adductor stretch bull Calf and hamstring stretch

WHY IS THIS TYPE OF TRAINING SO IMPORTANTInjuries to lower limbs like an ACL tear are devastating In the short term some athletes recover sufficiently to return to play however their joint health and sport performance has been compromised and may not recover 100

As many as 1 in 5 athletes do not return to their same level of play

IMPACT OF LOWER LIMB INJURIES

The risk of reinjury increases significantly and in some cases these injuries can end the athletersquos playing career altogether

Athletes with a history of knee injury are 3-6 times more likely than those without knee injury to develop joint pain or knee osteoarthritis (OA)

6XWhen joint injuries occur at a young age they have a long-lasting impact on health

and well-being

Decreased quality of life

More years of lifewith disability

Research also tells us that injury prevention training works Coaches who build this training into regular practice will help their athletes minimize the chance of injury and improve their sport performance Coaches play an important role in the health and wellbeingof their players andthe team as a whole before during andafter the game

Emotional and financial challenges

Greater risk of developing other chronic illnesses

How to develop an injury prevention training program Coaches can learn how fast and easy itis to build injury prevention training into regular practice with these key componentsTIME EXERCISE SELECTIONVERBAL FEEDBACK

TIME These exercises can be incorporated into regular practice and before games It should take about 15 minutes to complete In the preseason these should be incorporated 2-3 times a week

Who can benefit from an injury prevention training program1 Coaches looking to improve individual

athlete and overall team performance

2 Coaches looking to develop athlete durability to extend and intensify athlete training

3 Coaches looking to reduce the number of injuries their athletes experience

4 Coaches invested in the short- and

long-term health and wellness of their athletes

EXERCISE SELECTION The building blocks to injury preventions1 Balance exercises Exercises that help athletes stabilize their body can improve their efficiency and reduce their injury risk2 Lower extremity and core muscle strength training Examples of appropriate exercises include but are not limited to Nordic hamstring exercises planks (different variations) squats with proper technique lunges (forward sideways or mix of both) 3 PlyometricsndashJump Training Examples of appropriate exercises include but are not limited to squat jumps side-to-side jumps tuck jumps single leg jumps travelling jumps 180-degree jumps 4 Agility exercises This component creates an opportunity to add sport-specific training to improve specific skills for your players while preventing injuries5 Stretching Dynamic stretching may be beneficial and help athletes feel prepared for competition

VERBAL FEEDBACK Players can achieve proper technique with a coachrsquos continual verbal feedback including reminders to bend at knees and hips to land softly to keep knees over toes toes straight ahead and to avoid dynamic knee valgus(ie knees caving inward)

Keep in mind Players need sufficient time to build muscle and change habits For the best results make this a regular part of your teamsrsquo training as a warm- up before practices and games

Minimal-to-no additional equipment is required A mat for some of the exercises is desirable but not necessary

Remain In the GameA Joint Effort ExercisesCreate a routine that fits your teamrsquos strength and flexibility needs to target the areas that need the most development Example exercises with links to videos are listed in this guide These exercises can be combined in any manner you choose as long as at least one from each category is a part of the routine These exercises may advance your teamto the next level

BALANCE bull Hip bridge bull Russian hamstring curls bull Single leg balance excercise bull Forward hop with stabilization bull Horizontal jumps bull Transverse twisting hopSTRENGTH bull Forward lungelunges bull Prone plank bull Side plank bull Double leg squat bull Leg press bull Single leg squatPLYOMETRICS bull Squat jumps bull Scissor jumps bull Ice skaters bull High skips bull Ladder drillsAGILITY bull Single leg line hops bull Diagonal run with a cut bull CariocaFLEXIBILITY bull Quadriceps hip flexor stretch bull Hip gates bull Hip adductor stretch bull Calf and hamstring stretch

How to develop an injury prevention training program Coaches can learn how fast and easy itis to build injury prevention training into regular practice with these key componentsTIME EXERCISE SELECTIONVERBAL FEEDBACK

TIME These exercises can be incorporated into regular practice and before games It should take about 15 minutes to complete In the preseason these should be incorporated 2-3 times a week

Who can benefit from an injury prevention training program1 Coaches looking to improve individual

athlete and overall team performance

2 Coaches looking to develop athlete durability to extend and intensify athlete training

3 Coaches looking to reduce the number of injuries their athletes experience

4 Coaches invested in the short- and

long-term health and wellness of their athletes

EXERCISE SELECTION The building blocks to injury preventions1 Balance exercises Exercises that help athletes stabilize their body can improve their efficiency and reduce their injury risk2 Lower extremity and core muscle strength training Examples of appropriate exercises include but are not limited to Nordic hamstring exercises planks (different variations) squats with proper technique lunges (forward sideways or mix of both) 3 PlyometricsndashJump Training Examples of appropriate exercises include but are not limited to squat jumps side-to-side jumps tuck jumps single leg jumps travelling jumps 180-degree jumps 4 Agility exercises This component creates an opportunity to add sport-specific training to improve specific skills for your players while preventing injuries5 Stretching Dynamic stretching may be beneficial and help athletes feel prepared for competition

VERBAL FEEDBACK Players can achieve proper technique with a coachrsquos continual verbal feedback including reminders to bend at knees and hips to land softly to keep knees over toes toes straight ahead and to avoid dynamic knee valgus(ie knees caving inward)

Keep in mind Players need sufficient time to build muscle and change habits For the best results make this a regular part of your teamsrsquo training as a warm- up before practices and games

Minimal-to-no additional equipment is required A mat for some of the exercises is desirable but not necessary

Remain In the GameA Joint Effort ExercisesCreate a routine that fits your teamrsquos strength and flexibility needs to target the areas that need the most development Example exercises with links to videos are listed in this guide These exercises can be combined in any manner you choose as long as at least one from each category is a part of the routine These exercises may advance your teamto the next level

BALANCE bull Hip bridge bull Russian hamstring curls bull Single leg balance excercise bull Forward hop with stabilization bull Horizontal jumps bull Transverse twisting hopSTRENGTH bull Forward lungelunges bull Prone plank bull Side plank bull Double leg squat bull Leg press bull Single leg squatPLYOMETRICS bull Squat jumps bull Scissor jumps bull Ice skaters bull High skips bull Ladder drillsAGILITY bull Single leg line hops bull Diagonal run with a cut bull CariocaFLEXIBILITY bull Quadriceps hip flexor stretch bull Hip gates bull Hip adductor stretch bull Calf and hamstring stretch

Remain In the GameA Joint Effort ExercisesCreate a routine that fits your teamrsquos strength and flexibility needs to target the areas that need the most development Example exercises with links to videos are listed in this guide These exercises can be combined in any manner you choose as long as at least one from each category is a part of the routine These exercises may advance your teamto the next level

BALANCE bull Hip bridge bull Russian hamstring curls bull Single leg balance excercise bull Forward hop with stabilization bull Horizontal jumps bull Transverse twisting hopSTRENGTH bull Forward lungelunges bull Prone plank bull Side plank bull Double leg squat bull Leg press bull Single leg squatPLYOMETRICS bull Squat jumps bull Scissor jumps bull Ice skaters bull High skips bull Ladder drillsAGILITY bull Single leg line hops bull Diagonal run with a cut bull CariocaFLEXIBILITY bull Quadriceps hip flexor stretch bull Hip gates bull Hip adductor stretch bull Calf and hamstring stretch

Your Ideal Training PlanUse this worksheet to create your perfect plan to help your players remain in the gameThese exercises can be incorporated into your team warm-up and in all take about 10-15 minutes to complete

NOTES

Transversetwisting hop

Single legbalance exercises

Russianhamstring curls

Horizontal jumps with stabilization

Hip bridge

Forward hopwith stabilization

BALANCESingleleg squat

Doubleleg squat

Leg press

Side plank

Prone plank

Forwardlungelunges

Squat jumps

Scissor jumps

Ice skaters

High skips

Ladder drills

Single legline hops

Diagonal runwith a cut

Carioca

Quadriceps hip flexor stretch

Hip gates

Hip adductor stretch

Calf andhamstringstretch

FLEXIBILITYSTRENGTH PLYOMETRICS AGILITY

STRETCH Start with 3-4 exercises that stretch the leg muscles specifically about 30 seconds per stretch

WARM-UP Warm-up of 2-3 exercises to get your athlete moving

Side shuffle High knee skips Jogging

REMAIN IN THE GAME Choose 2-3 exercises from below

DRILLS Complete your practice with drills and activities to bring your team to the next level

oaactionunceduremain

C O A C H E S W O R K B O O K

Transversetwisting hop

Single legbalance exercises

Russianhamstring curls

Horizontal jumps with stabilization

Hip bridge

Forward hopwith stabilization

BALANCESingleleg squat

Doubleleg squat

Leg press

Side plank

Prone plank

Forwardlungelunges

Squat jumps

Scissor jumps

Ice skaters

High skips

Ladder drills

Single legline hops

Diagonal runwith a cut

Carioca

Quadriceps hip flexor stretch

Hip gates

Hip adductor stretch

Calf andhamstringstretch

FLEXIBILITYSTRENGTH PLYOMETRICS AGILITY

STRETCH Start with 3-4 exercises that stretch the leg muscles specifically about 30 seconds per stretch

WARM-UP Warm-up of 2-3 exercises to get your athlete moving

Side shuffle High knee skips Jogging

REMAIN IN THE GAME Choose 2-3 exercises from below

DRILLS Complete your practice with drills and activities to bring your team to the next level

oaactionunceduremain

C O A C H E S W O R K B O O K

Transversetwisting hop

Single legbalance exercises

Russianhamstring curls

Horizontal jumps with stabilization

Hip bridge

Forward hopwith stabilization

BALANCESingleleg squat

Doubleleg squat

Leg press

Side plank

Prone plank

Forwardlungelunges

Squat jumps

Scissor jumps

Ice skaters

High skips

Ladder drills

Single legline hops

Diagonal runwith a cut

Carioca

Quadriceps hip flexor stretch

Hip gates

Hip adductor stretch

Calf andhamstringstretch

FLEXIBILITYSTRENGTH PLYOMETRICS AGILITY