The Rushfit exercise program is just one of the fitness programmes some people use.
The following table illustrates the typical movement activities during high level game:-
|running at 3/4’s pace
The intensity and the duration of an activity determines the extent to which each energy system is used. In general, certain activities can be classified as being fueled by aerobic or anaerobic energy…
most tackling and contact situations
accelerating and changing direction quickly
|running at speeds less than 3/4’s pace
running at speeds greater than 3/4’s pace
Common Football Injuries and Prehabilitation Options
|balance drills, calf strengthening, correct footwear, beware uneven surfaces, proprioceptive plyometrics
|Strengthen the gluteals and hamstrings, core stability drills.
|knee pain (patella tendon)
|Strengthen the VMO (teardrop muscle that drops down towards the inside of the knee)
|develop a good ratio of hamstring-to-quadriceps strength e.g. squats, swiss ball hamstring curls, proprioceptive plyometrics