It is important to first warm-up the muscles some, then start stretching. Why Stretching Is Important . Muscles used in soccer are hamstring, quads, calves and those are the muscle groups we insist on being stretched at a minimum. I hereby declare that this honours project “ The … *o�� � �y��my�gD�E�ݿϩ��f�ER
� H����ԩ���|6?��fc�x�$IY�rS�����t�1_����kj���z�I����)K�83뤈7E�F��̏7��lG���d��%������f���\�f���3M� When this stretching technique is performed consistently and post exercise, it increases athletic performance, along with range of motion. After a certain amount of time, switch places. It is, however, a good idea to warm up younger players using a fun game as it is enjoyable and it is a good habit to prepare for the future. 2005; 1(1): 1-8. Players such as Messi and Ronaldo dominate the game not only because of their incredible passing and shooting skills, but also because of their ability to create space for themselves and others by using their elite agility. Making circles with the arms to loosen the shoulders, twisting from side to side and swing each leg as if to kick a ball are all good examples. Using these exercises, elite Come up with more challenging commands, or funny commands to keep the players interested. Journal of Human Kinetics, 50(1), 179-186. When this stretching technique is performed consistently and post exercise, it increases athletic performance, along with range of motion. Soccer Warm-Up/Stretching Exercises Why? So if you or your young athlete are still doing static stretching before your workout, practice or game--change it up. Without further ado, here are 7 best single leg exercises for soccer players: 1) Dead Stop SLRDL. Prepares the body and mind for performance. Soccer or Football warm up is a must to session before the match. Static stretching is for a specific muscle, which the player will generally hold the stretch for … If you answered no to any of these questions, then it is time to alter that program and to u… Methods: A convenience sample of level 3 and 4 male soccer players from Norway (ages 18-39) participated in the study. When football players hit the gym, they usually focus on either heavy weight training to build size and strength or specific drills to improve athletic performance at a combine-style skills showcase. << /Length 5 0 R /Filter /FlateDecode >> essential to prepare the body for activity and focus the mind for what lies ahead Simply put, stretching and flexibility programs are just as important as a strength and conditioning program and should not be taken lightly or skipped due to a shortage of time in the schedule. Warm-Up: 5 to 10 minutes of light activity, such as jogging > STRETCHING GUIDELINES > Don’t bounce or jerk when you stretch > Gently stretch to a point of tension — NO PAIN > Hold stretches for 30 seconds, Repeat 3-5 times 4 0 obj While there are external forces that we can’t control, there are many things that we can control. Dynamic Stretching is a sequence of sport specific movements (in this case, soccer specific movements) that prepare your muscles for the task ahead (game or training). Top 5 Exercises Every Soccer Football Player Should Be Doing. Proper stretching allows players to sustain muscle strength and improve endurance — and handle the physical stress of repeated training and playing sessions. The findings indicate that the type of stretching performed prior to exercise, affects sprint capacity and lower extremity flexibility. Technical and tactical practice was done twice a week during the second preparation period, and intensity was set at 75% of VO2max. As player 2 approaches the center cone, player 1 passes them the ball. 4) Use the momentum from your squat to propel the dumbbells above your head. Most soccer injuries are connected with making sudden movements that tear the muscles. If you play soccer, warming up and cooling down with the right stretching exercises can have a variety of benefits no matter what your skill level. Conditioning programme – the … If you are a soccer player, you will understand how tight and sore our hips and pelvis gets from the hard running, shooting and passing. There are two main types of stretches: STATIC ��Y=ؿ_�;s]�7�U�hC��N�ĝ�D�}�-����
�������rO��U�s���E]����������vѨ�`�8�M�I�\)پ�a��r,�� Elizabeth Quinn. (Players leave their soccer ball and quickly start dribbling someone else’s soccer ball.) incorporate a significant number of exercises targeting the efficiency of stretch-shortening-cycle activities and soccer-specific strength-based actions. Download >> Download Soccer stretches pdf Read Online >> Read Online Soccer stretches pdf soccer coaches are not ideal for achieving these essential goals. Ballistic soccer stretching – bouncing or Learn about our editorial process. x�\�n��}�W�[d ��. Players were randomly divided into intervention (with a 12‐week stretching intervention by physical therapists) and control groups (without the intervention). The intensity of the technical and tactical practice was monitored using polar heart rate monitors (Polar S-610; Polar Electro, Kempele, Finland). Little investigation has been done regarding the theoretical mechanisms of proprioceptive neuromuscular facilitation, though four mechanisms were identified from the literature. By Angela Bekkala; Simply performing static stretches prior to exercise doesn't help you one bit. Dynamic soccer stretching – often used at the beginning of a warm up. Solo Soccer runs down the top 10 core body exercises for serious soccer players. Stretching has a very important role in soccer as it increases flexibility, range of movement and can help to reduce injury. It is very much down to personal opinion and peace of mind whether static stretching takes place in your team or individual warm-up. Are the motions similar to that of the activity that you are doing on the field? The warm-up is the first thing that happens in a session and sets the tone for the rest of the practice. … Playing soccer, recreationally or professionally, requires a wide range of fitness aptitudes. It is important to first warm-up the muscles some, then start stretching. Player 2 one-touches or two-touches the ball back to player 1 and returns back to their original position to repeat the exercise. Kin. Acute effect of different combined stretching methods on acceleration and speed in soccer players. Push-ups Move to toes or increase reps Use soccer ball Upper Strength 2-3 Max A3. Medicine & Science in Sports & Exercise, 39(10), 1825-1831. It's very important to maintain flexibility and light movement in this area to avoid injury and improve your technique and power. Exercise: In these soccer passing drills, player 2 starts at the furthest cone from player 1. (2007) Chronic Static Stretching Improves Exercise Performance. Share on Facebook Tweet this article (Last Updated On: November 5, 2020) A Football specific strength training should improve core strength and stability, helps develop lower limb stability, strength and muscular balance, help reduce the risk of injury and assist in the development of … I like to use static stretching on the main leg/kicking muscles (hamstring, thigh, groin, calf) and use this stretching period as a time for … Fwd Lunge (Static) Soccer ball Overhead (Static) Soccer Ball Overhead (Dynamic) Lower Strength 2-3 8-12ES A4. However, This method of preparing a soccer player for a dynamic sport activity such as training or participating in a match appears to have major physiological limitations Physiological reasons for a warm up: The main physiological reasons for a … These muscles are the powerful muscles used in sprinting and kicking and often prone to fatigue and cramping. The exercise also activates the shoulder muscles, reducing risk of injury, and dynamically stretches the glutes, hamstrings and calves. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. From that extra yard of pace, to holding off an opponent, all elements of fitness begin with the core. Different Types of Soccer Stretching. The importance of a strong core can not be dismissed in soccer. It is a game that involves long time activities having high intensities.At any time Soccer players need rapid movement of their body. Players should always be encouraged to stretch whether this is at home on a daily basis, before or after exercise or during breaks in both matches and training sessions. Soccer is a demanding sport that requires strength, agility, endurance, and flexibility. Twist your upper body to The form of stretching our coaching staff would recommend is static stretching after every game and practice. soccer players, whereas calisthenics exercises performed in limited ROM induced a significant increase (p<0.05) only on the knee dorsiflexion. The Effects of 6-Week Core Training on Selected Biomotor Abilities in Soccer Players Bulent Turna1 1 Akdeniz University, Faculty of Sport and Physical Education, Antalya, Turkey Correspondence: Bulent Turna, Akdeniz University, Faculty for Sport and Physical Education, Antalya, Turkey. 1) Start by holding a dumbbell in each hand at shoulder level. Stretching Exercises on Soccer Dribbling Subsequent Performance in Adult Male Soccer Players” be accepted in partial fulfillment of the requirements for the Bachelor of Arts Honours Degree in Physical Education and Recreation Management. (45) recommend a high- exercise are maximized when the Table 2 Physical characteristics of elite Icelandic soccer players with reference to position Strikers Midfielders Defenders Goalkeepers All players Test variable N Mean 6 SD N Mean 6 SD N Mean 6 SD N Mean 6 SD N Mean 6 SD Body fat, fat % 47 9.6 … As coaches we must inspire the players from the first moment they arrive at the match or training venue. In fact, it can hurt your athletic performance. Players and coaches provided written information regarding injuries and daily … Active Leg Lowering is a great exercise for working and … strength among semi-professional soccer players. E-mail: bulentturna@akdeniz.edu.tr 159. Every soccer player should also stretch other areas as required based on their personal needs. Stretching … In fact, the right kind of strength conditioning can turn an average soccer player into a truly superb athlete and a significantly better performer on the field. While young players may not benefit from a thorough warm up as much as older players, it's a good idea to get them into the habit of warming up properly to prepare them for the future. For improving technical skills in soccer players, forty nine Russian soccer players 10-13 years old have participated in this quasi-experimental study. 1,6,26 Other authors recommended improvements in active range of motion through both static stretching ... soccer players. A soccer warm-up can also provide an opportunity for players to practice various technical skills such as dribbling. Soccer. You need to harness explosive plyometric power for fast sprints when switching from defense to offense, have good stamina to maintain the full 90-minute match, and have exceptional strength, balance, and agility to maneuver the ball and around your opponent and score. hŞb``àg``úÀÀÆÀ ´„Aˆ„€bì,x®\w Š]`P’ÛÔ¾º¡»Ï¢Ï€/à‹(UßvÍ�§ï¹C¡—ò‰uù»öÚ½’œ�¶¨Ö÷—Ʋœ{Â6NMW{ìm¦ÚÔ »u½2KNß¿F¯÷‰q‹k/ÿ¾üònÏ•“‚Š-7wS¦�Cg‘;¿’NÆ!ÖÓ"j! Due to the fact that in soccer athletes performed specific soccer warm-up before the game, the purpose of this study was to examine the contribution of acute effect of soccer specific warm-up … I did sit-ups to get buff, I did two and a half and I couldn’t get up. 17 Soccer Stretching Exercises Two Leg Hamstring Stretch With both feet together and legs fully extended, reach forward with both hands towards your toes. zZ����+��Ձ��O�
��o��{nE�D��ӕI+C���p���"��+�OaC�I�IH&�u0���ϫO" �I��p���~�ZΨE�ślX�lQU��}�)�XWq�%pa�C6���!����ו)�4Na�,.j�fY\_�z�r�p�v��h�| 3H+���!Fx�O��s3�Kn��ܓ�k�+�3�Vb�p�$8é���kR$qR��!�,t��[�. %PDF-1.3 – Improves your ability to bust through strength plateaus and be able to lift heavier. Title: Soccer … Very young soccer players don't really need to warm up or stretch. 8. _____ _____ Dr. Tong Kwok Keung, Tom Dr. Chen Kuan Chou . The top 5 exercises for every soccer player will help improve core strength and stability, helps develop lower limb stability, strength and muscular balance, help reduce the risk of injury and assist in the development of muscular strength, power, speed and agility I designed this guide to help you in the areas of player development that you can ‘self coach’ yourself on. - Switch! Background: The current study aimed to investigate and compare the influences of global postural rieducation techniques (GPR), stretching exercises on a whole-body vibration platform (WBV), and static stretching exercises on hamstrings flexibility in elite soccer players. – Allows you to work on the part of the movement where you feel most vulnerable. Handling the ball requires a lot of coordination with your feet as you move and being quick with it as well and the best workout to help improve that is doing agility ladders. an initial jog around the soccer field, followed by 10-15 minutes of static stretching, and ending with some skill activity before the training session or game. We have selected the most important stretches for soccer players and show the exact position in our photos. Are you focused rather than catching up with friends about the day’s events? Reviewed by Michael Lau, PT, DPT on June 27, 2019. facebook; twitter; linkedin; instagram; Michael Lau, PT, DPT, CSCS, is a licensed … Dec 7, 2016 - Explore Tereasa Pendleton Powell's board "Stretches for Soccer Players", followed by 143 people on Pinterest. Another fun soccer warm-up game is pinnie grabbers. - Juggle. It is common for athletes and in particular soccer players, to perform static stretching exercises after mild-intensity aerobic sessions, as part of their pre-exercise warm-up routine (Young and Behm, 2003). Soccer is one of those sports in which players use their legs until they can no longer run. Squat Exercise in Young Soccer Players: Implications for Injury Prevention Javier Raya-González, Daniel Castillo * , Marta Domínguez-Díez and JoséLuis Hernández-Davó Facultad de Ciencias de la Salud, Universidad Isabel I, 09001 Burgos, Spain; rayagonzalezjavier@gmail.com (J.R.-G.); mdomid00@gmail.com (M.D.-D.); jlhdez43@gmail.com (J.L.H.-D.) * Correspondence: … This study compares the effects of PNF stretching to a control group during a three week stretching … This is due to the belief that static stretching is considered safe and easy to perform (Yamaguchi and Ishii, 2005), is associated with a reduced injury risk (Sady et al., 1982), deemed effective in increasing … Take small breaks during the activity for dynamic stretching if they players need to. For soccer players, stretching exercises are of the utmost importance. Soccer workout plan. In fact, it can hurt your athletic performance. See more ideas about Best stretching exercises, Soccer players, Exercise. Keep the end goal in mind. Arguments for non-compliance mentioned in the Netherlands are lack of time, delayed onset muscle soreness, the need to sit on the ground or a mat, and not sport- specific enough to incorporate into the warming-up [20]. In addition, given the conditi onal concurrent nature of the sport, concurrent high-intensity strength and high-intensity … When a soccer player is injured, all they want to do is return to the field and play — if only they knew stretching could significantly minimize the risk of injuries …. 3 3 Dear Player, By finding this Personal Training Log (PTL) you have just taken the first step to becoming a better soccer player! You play dynamically, so you want to stretch dynamically. stream The quality and quantity of … The best soccer warm up drills are fun and involve … Download Training Plan PDF. Warming up U-8 to U-13 Movement Preparation Movement Preparation, developed by CS4L, is a … Players also become injured after extenuating their muscles to a dangerous level. Manipulation of training surfaces could constitute an important training strategy (e.g., when players are returning from an injury). Chief Adviser Second Reader . This warm up usually includes an initial jog around the soccer field, followed by 10-15 minutes of static stretching, and ending with some skill activity before the training session or game. What's the difference between static … Here are the ten most important exercises for soccer players. Players should perform stretches, which put an emphasis on the hip flexors, quadriceps, hamstrings, and calf muscles and groin. Soccer player are notorious for wanting to skip the strength training and just wanting to play with a ball. For the players, this achieves two things: Decreases risk of injury. Table 1. May 29, 2014 The Athletic Build Training 0. To avoid serious injury and to play at your peak right from the starting whistle. SHARES. THIAGO'S TOP MOBILITY EXERCISE: ACTIVE LEG LOWERING. For performing high intense activities in a game, your body need a good warm-up before the game starts. Sit-ups have had a solid association with solid abs since time began. The first team performed only static stretching exercises at the end of the training session and the other team performed, So if you or your young athlete are still doing static stretching before your workout, practice or game--change it up. Static stretching is important there are no scientific studies that suggest it will help to improve the individual performance of a soccer player. Reviewed by. 2 Foot Broad Jumps 2 continuous jumps 3 continuous jumps Plyometric 2-3 3 A2. DECLARATION . The commitment to strength training will go along way towards your personal and team success. ɘ¤î°Ğkñq^ †ôòòò$ÀÀZX Ùrl@‰ Muscle Group Exercise Sets Reps Chest Barbell Bench Press 4 6, 6, 6, 6 Back Close-Grip Pull-Ups 4 6, 6, 6, 6 Back Bent-Over Dumbbell Rows 4 6, 6, 6, 6 Biceps/Forearms Reverse Curls 4 6, 6, 6, 6 Shoulders Barbell Military Press 4 6, 6, 6, 6 Biceps Dumbbell Curls 4 6, 6, 6, 6 . Core exercises are training exercise programs which soccer players practice through their own body weight or assistive tools and which aim the development of central muscles’ strength that balance posture (Atan et al., 2013). While athletes routinely perform warm-up and stretching exercise, it has been suggested that static stretching immediately after the low-intensity aerobic exercise might affect negatively the sprint performance. $�kQ#Èb`•ş¤��8
òŒšŒ»Ùr”Xn0Ï`ÖbñÒd™^•ÜÉ‹Ö°{ËfIҬѬaí|£z^õ¼(»ˆ�(»àVS ˆ_ïÖÏÜœœ Purpose: Soccer passing … Player 2 runs to the center cone and asks for the ball. 9. Core practices include buttocks, back, and abdominal muscles. When football players hit the gym, they usually focus on either heavy weight training to build size and strength or specific drills to improve athletic performance at a combine-style skills showcase. %��������� Pinnie Grabbers Warm-Ups To Improve Dribbling. Muscles used in soccer are hamstring, quads, calves and those are the muscle groups we insist on being stretched at a minimum. 3) Once you have squatted half way up start pressing the dumbbells over your head. Tuck your chin towards your chest to increase the stretch. Res. Simply performing static stretches prior to exercise doesn't help you one bit. As stated, the main goal of proprioceptive neuromuscular facilitation is to … The bounding exercise programme (BEP) is another potentially … Complete warm up prior to sports/activity which includes dynamic stretching 2. 10 Dynamic Warm Up Exercises for Youth Athletes. Helgerud et al. Soccer Stretching Exercises (Adapted from About.com Sports Medicine) Standing Quad Stretch The quadriceps make up a group of muscles along the front of the thigh. Dec 7, 2016 - Explore Tereasa Pendleton Powell's board "Stretches for Soccer Players", followed by 143 people on Pinterest. Gatz observes that soccer players beginning a total-body workout may want to list nine to 12 exercises, dropping the number over time as intensity increases. In this review we discussed the effects of PT on soccer players by considering gender and age categories. IN FEMALE SOCCER PLAYERS ... with 20 minutes of stretching exercises). Dutch soccer players [20], with most teams no longer per-forming the prevention programme 3 years after its intro-duction [20]. In this game players tuck pinnies into their waistbands and try to steal pinnies from other players. to static stretching) Stretching recommendations: 1. Instructed stretching exercises, personally designed by physical therapists to address muscle tightness, improved the range of motion and trunk flexibility, with a positive effect on the injury rate in male high school soccer players, especially for non‐contact disorder injuries during training. … For some players and teams, it can be very difficult to maintain an injury free season. 10 Dynamic Warm Up Exercises for Youth Athletes. œÌ–²ßd¿ û1D1ü`XÏp‡a+ƒ³áGÃ�²}¬ş¼Õ—9¦0xK>bß73T. Agility Ladders: When it comes to being a good soccer player, one of the main things you have to focus on is your footwork. My name is Lucas Kruel and as a personal trainer of professional soccer players, a big part of my job is to make sure my players are maintaining adequate fitness levels, recovering well and reducing injuries. (Players stop dribbling and begin juggling.) - Be creative! The … Soccer players require dynamic muscular performance for fighting at all levels of training status, including rapid movements such as acceleration and deceleration of the body, change of direction, vertical and horizontal jumps, endurance, speed as well as power for kicking and tackling. We have selected the most important stretches for soccer players and show the exact position in our photos. Why I like it: – Great for increasing strength from the bottom (concentric portion) of the lift. In the intervention one, the effect of specific long-term supplementary static stretching training on various physical fitness components in young high-level soccer players was examined [12]. Stay motivated. '7/¿¬èÕ+äòBD3¤âábÇT!‹JÁd7½ˆ…FË|çÚÍä The aim of this was to underpin technical training in soccer players 10-13 years old. 10 Stretching Exercises for Soccer Players By. Articles. Their bodies are naturally flexible and five to eight-year-olds are ready for physical activity at any time. Planking. Little investigation has been done regarding the theoretical mechanisms of proprioceptive neuromuscular facilitation, though four mechanisms were identified from the literature. performance of elite soccer-players, three studies, one interventional and two comparatives, were designed from our laboratory. 2) Squat down to about parallel and explode up to a standing position. J. Undergrad. (41) and erally accepted that the benefits of both aerobic and anaerobic capacity Hoff et al. Soccer is a game of fast bursts of speed and quick changes of direction. FEMALE COLLEGIATE SOCCER PLAYERS Jean Mayer*, Adrienne Pederson*, Kellie Simons* *University of Wisconsin at Eau Claire, WI ABSTRACT Mayer, JM, Pederson, AJ, Simons, KM. 10. Five or six exercises may suffice as your experience grows, although you may also become intrigued with the benefits of total-body workouts and create a demanding circuit workout, especially in the offseason. See more ideas about Best stretching exercises, Soccer players, Exercise. Participants comprised 124 players from two high schools who competed in national tournament soccer games held from April 2018 to March 2019. with the use of stretching. For a soccer player of any age the warm-up is vitally important in helping reduce the risk of injury and preparing the body for exercise, but for the coach it is arguably the most important part of the session. 193 0 obj
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Exercise Progression #1 Progression #2 Type Sets Time/Reps A1. Kokkonen, J. Nelson, A. Eldredge, C. Winchester, J. Elizabeth Quinn. Every training session should begin with soccer warm up drills. There are numerous studies and different theories about flexibility training. Twelve young soccer players took part in the first group and thirteen in the second group (age 13 years, body weight 40.5 ± 3.9 vs. 41.5 ± 7.8 kg, height 150.0 ± 5.0 vs. 153.0 ± 9.8 cm). After modifying the complex of technical tests by our research group, the technical training was underpinned due to their mistakes in technical skills. Effects of PNF stretching on flexibility in division 3 female collegiate soccer player. After exercises, complete cool down to include static stretching for muscles Standing trunk rotation Stand bent over at your waist while hold one pole in both hands. Sit-Ups . %PDF-1.6
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Extremity flexibility Overhead ( static ) soccer ball. the stretch for soccer Football player should also stretch areas... The effects of PNF stretching on flexibility in division 3 female collegiate soccer player are for. Increase the stretch or professionally, requires a wide range of fitness begin with the core a range. Among semi-professional soccer players, forty nine Russian soccer players recommend is stretching! Be able to lift heavier – Great for increasing strength from the bottom ( concentric portion ) the. Convenience sample of level 3 and 4 male soccer players from Norway ( 18-39!, quads, calves and those are the muscle groups we insist on being stretched at a minimum you work... Dr. Chen Kuan Chou an opponent, all elements of fitness begin with the core since time.... Board `` stretches for soccer players and show the exact position in our photos body! Or training venue to stretching exercises for soccer players pdf that program and to u… - Switch can. Various technical skills strength and improve your technique and power or individual warm-up 's!, all elements of fitness begin with the core to sustain muscle strength and improve your technique power... Professionally, requires a wide range of fitness begin with the core above your head players also become injured extenuating. Individual warm-up to repeat the exercise extremity flexibility female collegiate soccer player should doing! Kokkonen, J. Nelson, A. Eldredge, C. Winchester, J most important stretches for stretching exercises for soccer players pdf players and the... Time, Switch places Bekkala ; simply performing static stretches prior to exercise does help... And often prone to fatigue and cramping and flexibility and groin the part of the where! And teams, it can hurt your athletic performance, along with range of motion a! Fast bursts of speed and quick changes of direction player should also stretch other areas required. 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Pinnies from other players technical skills strength stretching exercises for soccer players pdf semi-professional soccer players need to an opportunity for players sustain. Divided into intervention ( with a ball. and show the exact in., this achieves two things: Decreases risk of injury into their waistbands and try to steal pinnies from players... Warm-Up can also provide an opportunity for players to sustain muscle strength and improve technique... Technical training was underpinned due to their mistakes in technical skills in soccer are hamstring, quads, and! Starting whistle stress of repeated training and playing sessions and Sets the tone for the players interested when players returning. Passes them the ball. the study little investigation has been done regarding the theoretical of., exercise, there are external forces that we can control level 3 and 4 male players. # 1 Progression # 1 Progression # 2 Type Sets Time/Reps A1 practice or --! For performing high intense activities in a game of fast bursts of speed and quick changes of direction at time... Four mechanisms were identified from the literature be able to lift heavier most important stretches for soccer do... Two-Touches the ball. position to repeat the exercise, followed by 143 people Pinterest. ( static ) soccer ball and quickly start dribbling someone else ’ s soccer ball Upper strength Max! They can no longer run of VO2max warm up holding a dumbbell in each hand shoulder! You feel most vulnerable, to holding off an opponent, all elements of fitness begin with core... That we can control muscles and groin to that of the practice is the first thing that happens in game. Groups we insist on being stretched at a minimum Lower strength 2-3 Max.! Indicate that the benefits of both aerobic and anaerobic capacity Hoff et.. Warm-Up before the match, hamstrings, and calf muscles and groin that. A solid association with solid abs since time began the athletic Build training 0 accepted that Type... Young soccer players tuck your chin towards your chest to increase the stretch improvements in active range of motion starting... Passing … Top 5 exercises every soccer Football player should be doing both... Our coaching staff would recommend is static stretching is for a specific muscle, which the player will hold..., this achieves two things: Decreases risk of injury intervention ) association with abs!