Forward Lunge: A Training Study of Eccentric Exercises of the Lower Limbs

Jönhagen, Sven; Ackermann, Paul W.; Saartok, Tönu

doi:10.1519/jsc.0b013e3181a00d98

Cited by 41 publications

(37 citation statements)

References 25 publications

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“…A recent review study demonstrated that squats and plyometric exercises can improve vertical jump height (de Villarreal, Kellis, Kraemer, & Izquierdo, 2009). Furthermore, performing squat and walking lunge exercises can be eff ective in increasing vertical jump height (Jönhagen, Ackermann, & Saartok, 2009;Wisløff , Castagna, Helgerud, Jones, & Hoff , 2004). Th us, the underlying eff ectiveness of the FIFA 11+ programme on vertical jump performance may be caused by using core, plyometric, and jump exercises.…”

Section: Discussionmentioning

confidence: 99%

Effect of the FIFA 11+ Programme on Vertical Jump Performance in Elite Male Youth Soccer Players

Akbari¹,

Injuries²,

Sahebozamani³

et al. 2018

Monten. J. Sports Sci. Med.

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Despite the success of the FIFA 11+ programme in preventing injury, convincing coaches and players to do these exercises is diffi cult only in order to prevent injury, unless the programme can be shown to have a positive and direct impact on the performance. Th is study aims to investigate the eff ect of the FIFA 11+ programme on vertical jump performance in male elite-youth soccer players. Twenty-four male soccer players (mean ± SD: age = 16.79 ± 1.18 years, height = 174.17 ± 8.12 cm, mass = 62.45 ± 10.01 kg, experience = 6.96 ± 1.26 years) participated in this study and were randomly divided equally into two groups, FIFA 11+ and control. Th e experimental group performed the FIFA 11+ programme three times per week for eight weeks whereas the control group just performed their regular warm-up programme. Th e mixed-repeated measures ANOVA showed that there was a signifi cant improvement in the vertical jump performance between groups in post-test (P=0.002) while no signifi cant improvement was found between groups aft er 1-month of stopping the FIFA 11+ programme (P=0.076). It can be concluded that performing the eight-week FIFA 11+ programme can enhance the jump height in male elite youth soccer players. It seems that the FIFA 11+ programme could be incorporated into regular soccer practice as a warm-up programme instead of a conventional warm-up programme. However, due to the failure to maintain the long-term eff ectiveness of the FIFA 11+ programme on the jump height of soccer players, the continuation of performing this programme is necessary.

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Section: Discussionmentioning

confidence: 99%

Effect of the FIFA 11+ Programme on Vertical Jump Performance in Elite Male Youth Soccer Players

Akbari¹,

Injuries²,

Sahebozamani³

et al. 2018

Monten. J. Sports Sci. Med.

View full text Add to dashboard Cite

show abstract

“…Goodmornings start in an upright standing position and, with the barbell on the shoulders, the hips are progressively flexed until maximum hip flexion is reached where the curvature of the lower spine remains in the lordosis, but the knees remain straight throughout. Similarly, split squats are performed with the barbell on the shoulders, but one foot is placed in an anterior position while the participant flexes the knees as far as possible [22]. Deadlifts, goodmornings and split squats are thought to be comparable in their ability to train strength, speed and power in all sport types [23], as well as for improving joint stability in anterior cruciate ligament (ACL) rehabilitation [24, 25], but also with respect to their potential for injury of the lower limbs and the back while performing the exercises [26].…”

Section: Introductionmentioning

confidence: 99%

Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats

Schellenberg

Taylor

Lorenzetti

2017

BMC Sports Sci Med Rehabil

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BackgroundTo ensure an efficient and targeted adaptation with low injury risk during strength exercises, knowledge of the participant specific internal loading conditions is essential. The goal of this study was to calculate the lower limb muscles forces during the strength exercises deadlifts, goodmornings and splits squats by means of musculoskeletal simulation.Methods11 participants were assessed performing 10 different variations of split squats by varying the step length as well as the maximal frontal tibia angle, and 13 participants were measured performing deadlift and goodmorning exercises. Using individualised musculoskeletal models, forces of the Quadriceps (four parts), Hamstrings (four parts) and m. gluteus maximus (three parts) were computed.ResultsDeadlifts resulted highest loading for the Quadriceps, especially for the vasti (18–34 N/kg), but not for the rectus femoris (8–10 N/kg), which exhibited its greatest loading during split squats (13–27 N/kg) in the rear limb. Hamstrings were loaded isometrically during goodmornings but dynamically during deadlifts. For the m. gluteus maximus, the highest loading was observed during split squats in the front limb (up to 25 N/kg), while deadlifts produced increasingly, large loading over large ranges of motion in hip and knee.ConclusionsActing muscle forces vary between exercises, execution form and joint angle. For all examined muscles, deadlifts produced considerable loading over large ranges of motion, while split squats seem to be highly dependent upon exercise variation. This study provides key information to design strength-training programs with respect to loading conditions and ranges of motion of lower extremity muscles.

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“…In function, however the hamstrings also act to control and decelerate the limb (as in kicking a football), act antagonistically to the rectus femoris to prevent hip flexion (as in squatting or jumping), and act as an ACL agonist by preventing anterior tibial translation (Li et al 1999;Ebben and Leigh 2000). Movements that target these attributes may include Nordic hamstring lowers (Fig 3.8a, 3.8b) (Askling et al 2003;Mjolsnes et al 2004;Clark et al 2005;Arnason et al 2007), drop jump landings (including correct landing during plyometric activity) and lunges (Jonhagen et al 2009), increasing progressively in terms of both velocity and amplitude. Eccentric and plyometric training has also been shown to decrease the risk/incidence of both ACL and hamstring strain injuries (Hewett et al 1996;Heidt et al 2000;Clark et al 2005;Mjolsnes et al 2004;Wilkerson et al 2004;Hewett et al 2005;Mandelbaum et al 2005;Myer et al 2005).…”

Section: Muscle Actionmentioning

confidence: 99%

Assessment and Needs Analysis

Comfort

Matthews²

2010

Sports Rehabilitation and Injury Prevention

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To condition athletes effectively, training must reflect the conditions encountered in sport. To achieve this, programme designers must: (1) analyse the demands of the sport; (2) identify the individual characteristics of the athlete (strengths and weaknesses; training history); (3) tailor and prioritise training to allow each individual athlete to meet these specific demands.To effectively test an athlete's fitness, and therefore develop an appropriate training and rehabilitation regime, sports rehabilitators and strength and conditioning coaches must identify the essential components of the sport/activity in question. This 'needs analysis' requires the gathering of accurate, precise and reliable data, ideally from the published literature, combined with detailed observation of training and competition. Appropriate fitness tests can then be selected and conducted, with comparisons made to determine individual strengths and weaknesses that inform the implementation of appropriate training that focuses on the sport, the athlete and any identified injury risk. It is essential that the sports rehabilitator develop an applied awareness of such methods of assessing an athlete in order to complement their clinical assessments/skills when determining an athlete's readiness to return to sport. A more detailed understanding of the demands of the sports will also be invaluable in terms of implementing effective and evidence-based injury prevention programmes.The primary aim of this chapter is, therefore, to explore how to conduct an appropriate needs analysis. The chapter begins with an exploration of the different components required in order to undertake an effective needs analysis, including the metabolic and mechanical demands of the sport/activity. This leads the reader on to a section on fitness testing, which discusses the variety of testing modalities available, and includes some discussion of the validity and reliability of these methods. The chapter then provides two detailed summaries of needs analyses as examples (football and rugby league) of the process as a whole. Analysing the demands of sportTo analyse the specific demands of the sport, sports rehabilitators must consider the demands placed on the muscular, nervous, endocrine, cardiovascular, respiratory and skeletal systems. They must consider the length of the event; the type, speed and frequency of movement involved; the pattern of play and work-rest ratios; the nature of contact with other players or opponents; and the competition structure. They must consider the combined demands of both training and performance and the injury risk that arises in each. They must consider the nutritional and psychological demands of the sport, and the effect that these may have on performance, recovery and rehabilitation.

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Forward Lunge: A Training Study of Eccentric Exercises of the Lower Limbs

Cited by 41 publications

References 25 publications

Effect of the FIFA 11+ Programme on Vertical Jump Performance in Elite Male Youth Soccer Players

Effect of the FIFA 11+ Programme on Vertical Jump Performance in Elite Male Youth Soccer Players

Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats

Assessment and Needs Analysis

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