New Study Shows Fewer Injuries with Heavy Strength Workouts
As athletes, we know that injury prevention is a top priority. Whether you’re a professional soccer player or a weekend warrior, the last thing you want is to be sidelined by an injury. A new study published in Sports Health has shed some light on a potential solution: heavy strength training.
The study, which followed young soccer players over a period of 12 weeks, found that those who added heavy strength training to their routine experienced a whopping 88% fewer injuries compared to those who only engaged in regular soccer practice. But that’s not all – the strength program also had a positive impact on performance, boosting sprint speed, jump height, and agility.
The Study
The study, conducted by researchers at the University of Wisconsin, involved 40 young soccer players aged 12-15. Half of the players were assigned to a traditional training program, which consisted of regular soccer practice and light strength training. The other half were assigned to a strength training program that included heavy loads and low-repetition exercises.
The strength training program was designed to mimic the demands of soccer, with exercises such as squats, lunges, and deadlifts. The players were trained three times a week, with each session lasting approximately 45 minutes. The training program was designed to progressively overload the muscles, allowing the players to adapt and strengthen over time.
The Results
After 12 weeks, the researchers evaluated the players’ injuries and found that the group that had participated in the heavy strength training program had significantly fewer injuries compared to the control group. Specifically, the strength training group experienced 88% fewer injuries, with only 12% of players reporting an injury during the study period.
But the benefits didn’t stop there. The researchers also found that the strength training group had improved their sprint speed, jump height, and agility. In fact, the strength training group showed a significant improvement in all three areas, with an average increase of 10% in sprint speed, 15% in jump height, and 20% in agility.
Why Heavy Strength Training Matters
So why did the heavy strength training program have such a significant impact on injury prevention and performance? There are several reasons why this type of training is effective.
Firstly, heavy strength training helps to build strong, resilient muscles that are better equipped to withstand the demands of soccer. When muscles are strong and resilient, they are less likely to be injured during play.
Secondly, heavy strength training helps to improve joint stability and proprioception (awareness of body position and movement). When joints are stable and proprioception is good, athletes are less likely to suffer from overuse injuries and other types of injuries that occur as a result of poor movement patterns.
Finally, heavy strength training helps to improve power output and acceleration. When athletes are able to generate more power and accelerate more quickly, they are better able to outmaneuver opponents and avoid collisions, reducing the risk of injury.
Conclusion
In conclusion, the new study published in Sports Health provides strong evidence that heavy strength training can help young soccer players reduce their risk of injury and improve their performance. By incorporating heavy strength training into their routine, athletes can build strong, resilient muscles, improve joint stability and proprioception, and boost their power output and acceleration.
As a coach, parent, or athlete, it’s clear that heavy strength training is an important component of a well-rounded training program. By incorporating heavy strength training into your routine, you can reduce your risk of injury and improve your performance on the field.
Source:
https://thepfc.club/blogs/news/how-heavy-strength-training-can-help-young-soccer-players-1
