STRATEGIES FOR IMPROVED PERFORMANCE AND INJURY PREVENTION IN THE MALE COLLEGIATE LEVEL SOCCER PLAYER A Project Presented to the faculty of the Department of Kinesiology California State University, Sacramento Submitted in partial satisfaction of the requirements for the degree of MASTER OF SCIENCE in Kinesiology (Strength and Conditioning) by David Michael Redman SUMMER 2017 © 2017 David Michael Redman ALL RIGHTS RESERVED ii STRATEGIES FOR IMPROVED PERFORMANCE AND INJURY PREVENTION IN THE MALE COLLEGIATE LEVEL SOCCER PLAYER A Project by David Michael Redman Approved by: __________________________________, Committee Chair Michael Wright, Ph.D. __________________________________, Second Reader Harry Theodorides, Ed.D. ____________________________ Date iii Student: David Michael Redman I certify that this student has met the requirements for format contained in the University format manual, and that this project is suitable for shelving in the Library and credit is to be awarded for the project. __________________________, Graduate Coordinator ___________________ Daryl Parker, Ph.D. Date Department of Kinesiology iv Abstract of STRATEGIES FOR IMPROVED PERFORMANCE AND INJURY PREVENTION IN THE MALE COLLEGIATE LEVEL SOCCER PLAYER by David Michael Redman With the surge in popularity of professional soccer, that the United States is currently undergoing, the pressure to be successful on the field has grown by leaps and bounds. In turn, this predominant need to succeed has trickled down to the collegiate level as well. Some areas of focus that can have a particularly large impact on performance are nutrition, strength and conditioning, and the prevention of injuries amongst the athletes. In the world of professional soccer, clubs can afford to employ a team of individuals to address all of these aspects. However, at the collegiate level resources are considerably more limited in this regard, in addition to having much less fluidity in terms of the players on the roster. Therefore, at the collegiate level there is much more need for soccer coaches, strength and conditioning coaches, and Athletic Trainers to all be up to date on the most effective practices in these areas, in order to maximize the potential of their players. The aim of this project will be to provide the most effective, empirically verified strategies for improving performance and preventing injury amongst collegiate male soccer players. It will also deliver a proposed ideal system of implementation for these tactics. All of this will be done to address the v aforementioned gap in accessibility, to individuals involved at the collegiate level, as well as to dispel any outdated methods that may still be in use. For the creation of this program, a rigorous search was conducted to collect all relevant information on the topics in question. Online scholarly databases and leading field textbooks were scoured as well as consulting with leading providers in the domains of nutrition, strength and conditioning, and sports medicine. Through this search the most pertinent knowledge and materials were compiled into a format conducive for use in the proposed new system of collegiate soccer competition. The nutrition portion of the program was focused on keeping the athlete’s body functioning maximally throughout the competitive cycle. This was done by providing regular caloric guidelines, broken down by macronutrient category, as well as instructions for athletes to gain or lose weight. This section also addressed recommendations and specific meal options for training days (pre and post), game preparation, and post-game recovery. In addition, tips for how to follow these recommendations on the limited budget of a college student athlete were included. The strength and conditioning portion of the program created an ideal weight training and conditioning plan. The program was periodized over a full macrocycle and was further broken down into different mesocycles and one week microcycles. The objectives of the program varied between the different periods with the overall goal of creating a more athletic and functional player who will be successful on the field. The injury prevention portion of the program was multifactorial and was integrated into the players' strength training sessions and warm-ups. The prevention vi program was modified from the F.I.F.A. “Eleven” and included elements focused on at- risk muscle groups and joints. The prevention strategy enacted should give these athletes the lowest chances of having their play hampered by injury. In conclusion, this program was designed to fill a literature accessibility gap as well as upgrade the standard practices in this domain by incorporating what the author feels are all of the most up to date and effective methods and theories. The author of this manuscript hopes that it will be viewed as useful tool to collegiate soccer coaches, strength and conditioning coaches, Athletic Trainers, and players themselves. It is believed that this program will aid in the quest to perform better on the field and ensure that players are remaining healthy and on the field as much as possible. _______________________, Committee Chair Michael Wright, Ph.D. _______________________ Date vii DEDICATION To my Heavenly Father and Savior Jesus Christ, for giving me my life, my mind, my soul, and the strength to fight on. To Jeff Law, gone but never forgotten. I know that there is no way I would be where I am today if not for you. If I can be half the man that you inspired me to be, then I will know I lived a good life. True heroes are never as polished as the legends that surround them. To my wonderful family and friends who never gave up on me, despite the setbacks and challenges along the way. viii ACKNOWLEDGEMENTS Thank you to all of the following for their invaluable help in this process Dr. Michael Wright Dr. Harry Theodorides Dr. Daryl Parker Brandon Padilla The entire Sacramento State Sports Medicine staff The Sacramento State Soccer team John Duncan Jesse Saenz Daniel Saenz Kyle Yamashiro Katy Norton Luke Rayfield Results Physical Therapy All of my fellow graduate students Sacramento Republic Football Club ix TABLE OF CONTENTS Page Dedication ................................................................................................................. viii Acknowledgements ..................................................................................................... ix List of Tables .............................................................................................................. xii List of Figures .............................................................................................................. xv Chapter 1. INTRODUCTION ……………………...……………………………………….. 1 Statement of Problem / Significance of Study ................................................. 3 Statement of Purpose ........................................................................................ 5 Limitations ........................................................................................................ 5 Delimitations .................................................................................................... 5 Assumptions ..................................................................................................... 6 Hypotheses ........................................................................................................ 6 2. REVIEW OF LITERATURE ................................................................................. 7 Improving Performance .................................................................................. 10 Nutrition .............................................................................................. 10 Strength and Conditioning .................................................................. 14 Strength ..................................................................................... 14 Endurance ................................................................................. 20 Speed/ Acceleration/ Agility .................................................... 22 Periodization ............................................................................. 26 x Prevention ....................................................................................................... 31 Conclusion ...................................................................................................... 36 3. METHODOLOGY ............................................................................................... 38 Criteria for Inclusion ...................................................................................... 38 Search Process ................................................................................................ 39 Intended Audience .......................................................................................... 39 Program Plan .................................................................................................. 40 Program Design .............................................................................................. 41 Nutrition ................................................................................................ 41 Strength and Conditioning .................................................................... 41 Prevention ............................................................................................. 44 4. PROJECT ............................................................................................................