Sogility’s objective is to provide our players with soccer-specific physical development training to help improve their development.

We want to provide the athlete with knowledge of their body, and ways they can improve their functional movement for long-term gains. We want to reduce injuries, setbacks, and allow our players to develop at a higher rate every year.

Here are some tips to reduce the risk of injury:

Tip #1: Warming up the muscles

• A lot of injuries can be prevented if a proper warm-up is developed
• If targeting the lower body, focus on glutes, quads, hamstrings, etc.
• The warm-up aims to activate the C.N.S (Central Nervous System) and get the heart rate up along with the proper muscles warmed up

Tip #2: Working on Range of Motion

• Range of motion, whether passive flexibility or active mobility, is crucial to reducing the risk of injury
• Range of motion is similar to a toolbox. The more range of motion we have, the more tools we have in the toolbox
• The same tool doesn’t have to be used all the time, helping it not break down as quickly
• We want to ensure the body can stay loose during the season to allow us to play better and aid recovery

Tip #3: Coordination

• Making sure the body can effectively coordinate movements plays an essential role as an athlete
• Coordinating the correct muscles to be active at the correct times during a movement is essential in how well the stress and forces get distributed
• We want to make sure each muscle does its fair share during movement

Tip #4: Absorbing Force

• Just like a sponge that soaks up or absorbs water is less brittle than a dried-out sponge, a body that can absorb force will be less brittle or stronger than one that cannot
• This is especially important for handling the demands of soccer towards the end of the season when the wear and tear of the season have been occurring for months

Tip #5: Hydration & Sleep

• The body needs to recover; quality sleep and hydration will only help improve your body’s ability to recover
• Water makes up about 75% of our body, our body depends on it. Athletes need to drink at least a gallon of water daily to replenish fluids lost during workouts
• Muscles will repair themselves, especially during sleep. Athletes need at least 8 hours of quality sleep each night
• Both require consistency, if either isn’t consistent, then your performance will be hindered
• It’s very important to make sure the body has strength levels that can match the physical demands of a season

Tip #6: Listen to your body

• It’s important to be tough but understand when your body is in distress
• See the Athletic Trainer first if something doesn’t feel right or look right. They’re only trying to help you, not hurt you
• Don’t try and “tough it out” odds of a more significant injury will only increase

Article Info Credit:

Cameron Harrison: Head of Athlete Development – Fishers

Kevin Klett: Sogility Director of Sports Performance – Westfield