4. Preventive/Compensatory Strength
PREVENTIVE/COMPENSATORY STRENGTH
What is it?
They are exercises that provide an equal workout for muscle groups on both sides of the body.
Your body is your greatest tool and it is your responsibility to keep it sharp inside and out. It is very difficult to have both halves of the brain perfectly balanced when focusing on strength, coordination, flexibility, mobility, etc.
Elite clubs conduct muscle strength studies to identify the strength of each muscle. They compare strength levels between the same muscle group on each side, then the strength of the right vs. left brain hemisphere. This detects Force Deficits to be improved (if any).
We are going to propose six tasks focused on Preventive/Compensatory Strength to help you with injury prevention.
How can you train it?
Like proprioception, the performance factor can be trained with different gestures and overloads (weights) to help your body prepare for intense match situations
Aspects to consider:
💪🏻Weights: Keep in mind that these movements will be three-dimensional. Meaning, they are executed in all the possible planes of motion. Therefore, do not use heavy weights. When using weights for these workouts, you have to be able to perform the actions almost at the same speed as if you were not using weights. Ideally, as you get to your last repetition, you should feel like you could have done another 4-5 repetitions.
🔁 Number of repetitions per muscle group: 6-10.
🏋🏼♀️ Number of sets per muscle group: 3-4.
⏱ Rest time between sets by muscle group: 30-45 seconds.
🚀Speed of execution: Since these actions are similar to those during competition, keep in mind that speed of execution has to be as explosive as possible when “lifting the load” and controlled when “returning the weight to the starting point”.
Description of exercises:
📹Video 1º
Starting position: one leg on top of the plyometric bench and the other stretched out supporting the foot on the bench. Arms stretched out, holding the weight.
Movement: The leg on the plyometric bench will support the body weight. The other outstretched leg and arms simultaneously move toward chest height.
📹 Video 2º
Starting position: Both legs should create a 90-degree angle (one leg in front and the other behind) and your torso must be upright. The arm located on the same side of the back leg will hold the weight while flexing and the other arm is placed on your waist.
Movement: Move the hips forward flexing the front knee then lift the arm holding the weight in a forward, diagonal, and vertical motion.
📹Video 3º
Starting position: Stand with your feet hip-width apart and arms stretched forward at chest height holding the weight.
Movement: Step out wide to the side. Bend your stepping knee while keeping the other knee straight and keeping your other foot flat on the floor. Simultaneously bring your arms to your chest. Finally, push off from your stepping foot and return to the starting point.
📹 Video 4º
Starting position: Stand with your feet hip-width apart and an elastic band slightly over your knees.
Movement: A lateral step accompanied by arm movement technique.
📹Video 5º
Initial position: Stand with one side of the elastic band around your waist and the other side of the elastic band stabled.
Movement: The first step is taken with your front foot towards the direction you will run in.
📹Video 6º
Starting position: Standing with the one side of the elastic band around your waist and the other side of the elastic band stabled.
Movement: The first step is taken with your back foot towards the direction you run to.
When do you have to train it?
You have to keep in mind that the technique of running with only bodyweight does not have the same influence and physical requirements as with an overload.
When performing prevention exercises with weights it is advisable to perform them on day -2 of the match as long as you do not feel fatigued, tired, or overloaded.
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- If you play on Sunday and train Wednesday, Thursday and Friday: Friday 30 minutes before training.
- If you play on Saturday and train Wednesday, Thursday and Friday: Thursday 30 minutes before training.
What do you train it for?
Source: https://www.freepik.es/vectores/infografia
Each player has different physical conditions. That is why it is impossible for the same training to generate the same effect and the same improvement for all players.
These workouts make the muscles of your body develop and improve in a certain way.
The Preventive/Compensatory Force helps balance all the levels of strength in your body, reduces the risk of injuries and improves your performance abilities.
* Before performing the exercises that we propose, you will have to know which muscles are weaker and which you will have to strengthen most.
