Preventive conditioning training

(proprioception for the purpose of injury prevention in

athletes)

Preventive conditioning training

(proprioception for the purpose of injury prevention in

athletes)

Igor Jukić, Luka Milanović, Sanja ŠimekIgor Jukić, Luka Milanović, Sanja Šimek

Regarding the trends both of the intensification of training-related strains and of the requirements of competitive situations, there exists the need of additional training of athletes.

In this type of training emphasis is put on individual needs of athletes.

An exceptional need for such a system of work occurs in team sports.

Individualisation simultaneously suggests itself as one of the major requirements of contemporary training.

All types of individual additional training of athletes are based on the pieces of information obtained on the ground of accurate diagnostic procedures.

Regarding the trends both of the intensification of training-related strains and of the requirements of competitive situations, there exists the need of additional training of athletes.

In this type of training emphasis is put on individual needs of athletes.

An exceptional need for such a system of work occurs in team sports.

Individualisation simultaneously suggests itself as one of the major requirements of contemporary training.

All types of individual additional training of athletes are based on the pieces of information obtained on the ground of accurate diagnostic procedures.

The ultimate goal of the preventive conditioning training is the decrease of the number and the degree of injuries in athletes.

Although the position of the injury prevention system within sports preparation is not sufficiently accurately defined, the need for this particular segment of sports preparation is indisputable.

The ultimate goal of the preventive conditioning training is the decrease of the number and the degree of injuries in athletes.

Although the position of the injury prevention system within sports preparation is not sufficiently accurately defined, the need for this particular segment of sports preparation is indisputable.

INJURY PREVENTION INJURY PREVENTION

The decrease of the number and of

the degree of injuries in athletes

Diagnostics

Long-term athletic preparation

The state of perfection of techniques of certain

exercises

The development of conditioning abilities and of morphological

characteristics

Achieving integral preparedness

Taking into account theathletic training

principles

The control of using training equipment

Space (facilities)

Diagnostics:Diagnostics:

Health status Motor abilities Cardiorespiratory fitness Morphological characteristics Psychological dimensions

Health status Motor abilities Cardiorespiratory fitness Morphological characteristics Psychological dimensions

Long-term sport-related preparation is the best way to achieve the highly set goals.

It is possible to provide, for a longer period of time, a high sporting performance and the quality level of the health status of athletes only through the realisation both of the global and of the partial goals of each phase of sport-related improvement.

Long-term sport-related preparation is the best way to achieve the highly set goals.

It is possible to provide, for a longer period of time, a high sporting performance and the quality level of the health status of athletes only through the realisation both of the global and of the partial goals of each phase of sport-related improvement.

It is extremely important to take care of the level of perfection of techniques as regards certain exercises.

This particularly relates to “the most radical” training operators, but also to the execution of particular technical elements in a certain sport.

It is extremely important to take care of the level of perfection of techniques as regards certain exercises.

This particularly relates to “the most radical” training operators, but also to the execution of particular technical elements in a certain sport.

The development of motor abilities and of the cardiorespiratory fitness, as well as of morphological characteristics, which is based on the pieces of information obtained by means of diagnostics, is ranked high on the hierarchical scale of prevention-related procedures in sports.

The development of motor abilities and of the cardiorespiratory fitness, as well as of morphological characteristics, which is based on the pieces of information obtained by means of diagnostics, is ranked high on the hierarchical scale of prevention-related procedures in sports.

The level of integral preparedness is highly correlated with injury prevention.

Such an effect may be achieved exclusively by expert team work.

It may be assumed that an optimally prepared athlete will be less prone to sport-related injuries.

The level of integral preparedness is highly correlated with injury prevention.

Such an effect may be achieved exclusively by expert team work.

It may be assumed that an optimally prepared athlete will be less prone to sport-related injuries.

One of the important prerequisites for the execution of a sport-related training is taking into account the principles of athletic training.

Principles: adaptation, goal-orientation, individualisation, graduality and progressivness, cyclicity, specificity, continuity, flexibility, controllability …

One of the important prerequisites for the execution of a sport-related training is taking into account the principles of athletic training.

Principles: adaptation, goal-orientation, individualisation, graduality and progressivness, cyclicity, specificity, continuity, flexibility, controllability …

The conditioning process is largely directed towards injury prevention, and lately conditioning coaches have taken over the role of direct realisers of preventive training procedures.

The basic justification of such a training process relates to: improvement of muscle tissue, improvement of connective tissue, and proprioceptive training.

The conditioning process is largely directed towards injury prevention, and lately conditioning coaches have taken over the role of direct realisers of preventive training procedures.

The basic justification of such a training process relates to: improvement of muscle tissue, improvement of connective tissue, and proprioceptive training.

In preventive training muscle tissue may be improved both at the structural and at the functional level.

Positive structural changes of muscle tissue are directed towards the optimalisation of:

the ratio of muscle mass and subcutaneous fatty tissue the total amount of muscle mass with regard to the

requirements of a sport in question.

The functional aspect of the improvement of the musculature of an athlete is reflected at the level of intra- and intermuscular coordination.

In preventive training muscle tissue may be improved both at the structural and at the functional level.

Positive structural changes of muscle tissue are directed towards the optimalisation of:

the ratio of muscle mass and subcutaneous fatty tissue the total amount of muscle mass with regard to the

requirements of a sport in question.

The functional aspect of the improvement of the musculature of an athlete is reflected at the level of intra- and intermuscular coordination.

Improvement of muscle tissue Improvement of muscle tissue

The training system for the improvement of intra- and intermuscular coordinationinvolves the utilisation of:

The training system for the improvement of intra- and intermuscular coordinationinvolves the utilisation of:

dynamic relaxation exercises

dynamic relaxation exercises

exercises ofsubmaximal

and maximal intensity

exercises ofsubmaximal

and maximal intensity

Exercises with pronounced

information-related requirements

Exercises with pronounced

information-related requirements

Meaningfully organised programs aimed at the hypertrophy of muscles

are based on:

Meaningfully organised programs aimed at the hypertrophy of muscles

are based on:

Motivation andtrust of athletes as

regards the progam

Motivation andtrust of athletes as

regards the progam

Appropriate selection of exercises

Appropriate selection of exercises

Dosage and distribution of

load

Dosage and distribution of

load

Utilisation of various methods of work and

training requisites

Utilisation of various methods of work and

training requisites

Planned nutrition regimen

Planned nutrition regimen

Supplements to the nutrition of athletes

Supplements to the nutrition of athletes

Controlled regimen of life

Controlled regimen of life

Isokinetic trainingIsokinetic training

execution of given movements by applying the same angular velocity

setting the balance between the strength of the muscles of one system of joints

The first step in this procedure is the isokinetic diagnostics, that helps to identify any possible imbalance between groups of muscles.

execution of given movements by applying the same angular velocity

setting the balance between the strength of the muscles of one system of joints

The first step in this procedure is the isokinetic diagnostics, that helps to identify any possible imbalance between groups of muscles.

Ligaments, tendons, cartilage and muscle fasciae are critical points of the locomotor system.

A larger number of research studies, as well as the empirical perceptions (Beachle and Earle, 2000) make it possible to realise that training may help to improve their quality and quantity.

The basic stimuli for changing the characteristics of connective tissue are mechanical forces created during physical activity.

The development of connective tissue is somewhat slower than the development of muscles. However, it suffices to contribute to a harmonious development of all segments of the locomotr system.

Ligaments, tendons, cartilage and muscle fasciae are critical points of the locomotor system.

A larger number of research studies, as well as the empirical perceptions (Beachle and Earle, 2000) make it possible to realise that training may help to improve their quality and quantity.

The basic stimuli for changing the characteristics of connective tissue are mechanical forces created during physical activity.

The development of connective tissue is somewhat slower than the development of muscles. However, it suffices to contribute to a harmonious development of all segments of the locomotr system.

Improvement of connective tissue Improvement of connective tissue

The basic groups of training stimuli

intended for the improvement of connective tissue are:

isometric exercises

isotonic single-joint exercises

isotonic multijoint exercises

stretching exercises

Low-intensity plyometric exercises

exercises in the sand

exercises in water

Proprioceptive training Proprioceptive training Proprioceptors are special sensory receptors

situated in joints, muscles and tendons (Harris and Dudley, 2000).

They are sensitive to the changes of pressure and tension.

They send kinaesthetic pieces of information about the position of the body and about the position of the parts of the locomotor apparatus to CNS.

Most of these pieces of information are generated at the subconscious level.

Proprioception is the capacity of a muscle to respond to specific, and frequently also to unusual positions and situations (Potach and Borden, 2000).

Proprioceptors are special sensory receptors situated in joints, muscles and tendons (Harris and Dudley, 2000).

They are sensitive to the changes of pressure and tension.

They send kinaesthetic pieces of information about the position of the body and about the position of the parts of the locomotor apparatus to CNS.

Most of these pieces of information are generated at the subconscious level.

Proprioception is the capacity of a muscle to respond to specific, and frequently also to unusual positions and situations (Potach and Borden, 2000).

By exposing the body of an athlete to a large number of training-related situations, that will provoke the activation of proprioceptors, conditions will be made for an athlete to be able to react in an optimal way in urgent situations that could be the cause of an injury.

Secondary effects of proprioceptive training are directed towards strengthening of the ligament – tendon system and towards the increase of the trajectory of movements in the joints.

By exposing the body of an athlete to a large number of training-related situations, that will provoke the activation of proprioceptors, conditions will be made for an athlete to be able to react in an optimal way in urgent situations that could be the cause of an injury.

Secondary effects of proprioceptive training are directed towards strengthening of the ligament – tendon system and towards the increase of the trajectory of movements in the joints.

Proprioceptive training working out with

balance platesworking out with

big balls

keeping and disrupting

balance postures

moving across uneven surfaces

proprioceptive training with external

load

execution of exercises with medicine balls

working out on trampolines

training on soft mats

Working out with balance platesWorking out with balance plates

working out with balance plates is based on the following: Execution of the full range of

movements in given conditions. Keeping balance postures in given

conditions.

working out with balance plates is based on the following: Execution of the full range of

movements in given conditions. Keeping balance postures in given

conditions.

Tasks with balance plates may be executed: double-legged / single-legged with various positions of feet with legs either straight or flexed with eyes open or closed in ordinary or more demanding conditions with or without additional requisites

Tasks with balance plates may be executed: double-legged / single-legged with various positions of feet with legs either straight or flexed with eyes open or closed in ordinary or more demanding conditions with or without additional requisites

Working out with big ballsWorking out with big balls

Working out with big balls is based on specific conditions supplied by elasticity and plasticity of balls.

It is possible to execute standard exercises in more demanding conditions.

Working out with big balls is based on specific conditions supplied by elasticity and plasticity of balls.

It is possible to execute standard exercises in more demanding conditions.

Exercises with big balls may be executed: in a lying / standing / sitting position on the ball / near the ball while one part

of the body is on the ball in ordinary / more demanding balance-

related conditions with / without additional requisites by selecting the set movements / by

balancing.

Exercises with big balls may be executed: in a lying / standing / sitting position on the ball / near the ball while one part

of the body is on the ball in ordinary / more demanding balance-

related conditions with / without additional requisites by selecting the set movements / by

balancing.

Keeping and disrupting balance posturesKeeping and disrupting balance postures

A large number of training and competitive situations is based on setting and keeping balance postures.

Such system of work is based on deliberate disrupting of balance postures so that an athlete may be required to redress the balance.

A large number of training and competitive situations is based on setting and keeping balance postures.

Such system of work is based on deliberate disrupting of balance postures so that an athlete may be required to redress the balance.

Walking across uneven surfacesWalking across uneven surfaces

Natural conditions offer a large number of situations in which it is necessary to keep the balance psture.

Running and walking up and down the hill, through a wood, across the rocks, along the coast, in unknown environment, etc. are the basis of this modality of the proprioceptive training.

Natural conditions offer a large number of situations in which it is necessary to keep the balance psture.

Running and walking up and down the hill, through a wood, across the rocks, along the coast, in unknown environment, etc. are the basis of this modality of the proprioceptive training.

Proprioceptive training with external loadProprioceptive training with external load This modality of work is based on the

alteration of the volume of external load to be overcome by an athlete.

Load alterations are determined by a coach and are not known to an athlete in advance.

An athlete is faced with a task to quickly adapt to new load conditions. The biggest effects occur during the first several repetitions.

This modality of work is based on the alteration of the volume of external load to be overcome by an athlete.

Load alterations are determined by a coach and are not known to an athlete in advance.

An athlete is faced with a task to quickly adapt to new load conditions. The biggest effects occur during the first several repetitions.

Execution of exercises with medicine ballsExecution of exercises with medicine balls This system of work is based on setting and

keeping balance postures while standing on medicine balls.

In terms of proprioceptiveness, working out with medicine balls may be used to affect upper extremities in such a way that an athlete leans on the medicine ball in various supports.

These exercises are most frequently executed in such a way that, while exercising, an athlete holds on to a stable support.

This system of work is based on setting and keeping balance postures while standing on medicine balls.

In terms of proprioceptiveness, working out with medicine balls may be used to affect upper extremities in such a way that an athlete leans on the medicine ball in various supports.

These exercises are most frequently executed in such a way that, while exercising, an athlete holds on to a stable support.

Working out on trampolines and soft matsWorking out on trampolines and soft mats

This system of work is based on executing various types of exercises such as walking or running, and jumping on trampolines and soft mats.

The specific qualities of the equipment (mat, trampoline) demand from an athlete that he/she keeps the balance posture and generates adequate forces necessary for the execution of a task in question.

This system of work is based on executing various types of exercises such as walking or running, and jumping on trampolines and soft mats.

The specific qualities of the equipment (mat, trampoline) demand from an athlete that he/she keeps the balance posture and generates adequate forces necessary for the execution of a task in question.

ConclusionConclusion

Injury prevention in athletes requires a systematic long-term work and participation of a larger number of experts. 

It is only the expert team work that can lead to the realisation of results in injury prevention (physician, conditioning coach, physiotherapist, expert coaches, nutritionist..) 

Injury prevention in athletes requires a systematic long-term work and participation of a larger number of experts. 

It is only the expert team work that can lead to the realisation of results in injury prevention (physician, conditioning coach, physiotherapist, expert coaches, nutritionist..) 

Proprioceptive training is a contemporary method for injury prevention in athletes.

The effects of proprioceptive traininga are manifested only after a longer training period (3 months and longer)

Proprioceptive training is a contemporary method for injury prevention in athletes.

The effects of proprioceptive traininga are manifested only after a longer training period (3 months and longer)

The results of the proprioceptive type of training do not guarantee the total absence of injuries; however, they do lead to the decrease of the number and of the degree of sport-related injuries.

Numerous research studies are currently under way that analyse the efficacy of the proprioceptive type of training.

The results of the proprioceptive type of training do not guarantee the total absence of injuries; however, they do lead to the decrease of the number and of the degree of sport-related injuries.

Numerous research studies are currently under way that analyse the efficacy of the proprioceptive type of training.