document/218979 - HvA Kennisbank

Professionalisation of Floorball
Sports nutrition, injury prevention and training
principles
Beroepsopdracht van:
Wietse de Vries
Leander Pronk
Hogeschool van Amsterdam
Opleiding Fysiotherapie
Amsterdam
20 juni 2008
Index
Index........................................................................................................................................... 2
Preface ........................................................................................................................................ 4
Introduction ................................................................................................................................ 5
General information ................................................................................................................... 6
Objectives............................................................................................................................... 6
Client ...................................................................................................................................... 6
Coach...................................................................................................................................... 6
Members of the group ............................................................................................................ 6
Floorball: a short introduction.................................................................................................... 7
Floorball in the Netherlands and world wide ......................................................................... 8
IFF .......................................................................................................................................... 8
History in short....................................................................................................................... 8
Sports nutrition......................................................................................................................... 11
Part 1. Drinks and drinking .................................................................................................. 11
Introduction ...................................................................................................................... 11
Importance of drinking during exercise ........................................................................... 11
Drinks: hypotonic, isotonic and hypertonic ..................................................................... 12
Ingredients to have in a good sports drink ....................................................................... 13
Available sport drinks: good and bad? ............................................................................. 14
What to drink on which moment? .................................................................................... 16
Making your own sports drink ......................................................................................... 17
Part 2. Sports nutrition in general......................................................................................... 18
Introduction ...................................................................................................................... 18
Macronutrients in sport (Carbohydrates, Fat and Protein) ............................................... 18
Micronutrients in sport (Minerals and Vitamins)............................................................. 23
Alcohol and Sport............................................................................................................. 26
Glycemic Index ................................................................................................................ 26
Injury prevention ...................................................................................................................... 29
Prevention of most common injuries in floorball................................................................. 30
Warming-up programme by Olsen et al. (2005) .............................................................. 35
Ankle: anatomy, most common injuries and prevention...................................................... 39
Anatomy ........................................................................................................................... 39
Most common injuries...................................................................................................... 41
Prevention......................................................................................................................... 41
Knee: anatomy, most common injuries and prevention ....................................................... 47
Anatomy ........................................................................................................................... 47
Most common injuries...................................................................................................... 48
Prevention......................................................................................................................... 48
Training Principles ................................................................................................................... 61
Week 1.................................................................................................................................. 61
Week 2.................................................................................................................................. 61
Week 3.................................................................................................................................. 62
Week 4.................................................................................................................................. 62
Week 5.................................................................................................................................. 63
Week 6.................................................................................................................................. 63
Conclusion................................................................................................................................ 65
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Summary .................................................................................................................................. 66
Directions for further development .......................................................................................... 67
References ................................................................................................................................ 68
References of the figures...................................................................................................... 70
Appendix .................................................................................................................................. 71
Appendix 1: Presentation Training Floorball under 19; 31 May 2008 ............................... 71
Tekst ................................................................................................................................. 71
3
Preface
Floorball, also known as unihockey is a relative new upcoming sport in Europe which is very
popular in Scandinavia and eastern European countries. In the Netherlands, floorball is still an
unknown sport and Dutch floorball is not ready to stand up against the level of teams from
other European countries. The physiotherapist of the Dutch national floorball team asked us to
write a program to raise the level of the Dutch floorball sport in common and the level of the
Dutch national team in specific.
Four students from the study physiotherapy made a start with this object and gave their final
presentation in December 2007. In reference to their products and to the wants of our client
we made a new product which gives information about sport nutrition, injury prevention and
training principles.
The main goal of our product is to improve the professionalism of the Dutch floorball sport
about the subjects we described.
We would like to thank the Dutch national team under 19, their coach and their team manager
for introducing us in the sport, and giving us the opportunity to have a look at the training. We
would also like to thank Bas Moed, our coach for helping us during this 10 weeks and our
client Alexander Lambalk.
4
Introduction
In the beginning of April 2008 we start working on this project. Because we are very
interested in sports we liked to choose a sports-related project. On the list of possible projects
was one project that catched our attention. Because we never heard of floorball we were
getting interested and asked the client of the project Alexander Lambalk to introduce us into
floorball. After he told us something about floorball, the object of the project and showed us
some movies we decided to choose the floorball project.
The objects of the project Alexander gave use were to give information about sports nutrition,
injury prevention and training principles.
In the preceding ten weeks we made these three different objects. In the end we made a
combination of these three objects in one document. We tried to keep the information in this
document understandable and directly usable for the floorball players, coaches and staff.
We made the information containing this document as floorball-specific as possible. In other
words, all the information can directly be introduced in the floorball training or can be used as
a personal guidance for the individual players who want to extent his condition, nutrition
regime and total performance as well. A lot of the information which is described in the
document can be used besides the normal floorball training. We hope that the staff of the
Dutch national teams will use this document and introduce the exercises in their training. It is
possible that the staff don not want to change their normal training principal, in that case it
would be good for the players to use the knowledge and exercises before, during or after the
training and even at home.
Looking through this document you can see that all the information is in English. The reason
for that is to stimulate the floorball sport not only in the Netherlands but in all other countries
which are interested in the sport floorball. Besides that, there are some players in the Dutch
national team and Dutch competition that have another home country then the Netherlands, so
they also can understand the information containing this document.
This document will start with a short introduction of the floorball sport and after that you can
find the information about our objects. As we said we worked out 3 objects which are
subdivided into 3 chapters. The first chapter is about sports nutrition and contains a first
specific floorball part and a second more general nutrition part. The second chapter contains
information about injury prevention and is subdivided into prevention of general injuries,
prevention of ankle injuries and prevention of knee injuries. The third chapter contains
information about training principles.
We hope you enjoy reading this document and if there are any questions you can contact one
of us by mail:
Leander Pronk
Wietse de Vries
Johannes.Pronk@hva.nl
Wietse.de.Vries@hva.nl
5
General information
Objectives
The objective of this project is:
“To give Floorball players in general, and the national Dutch team in particular, advice on
sport nutrition, prevention of injuries and training principles in order to raise the
performance level of Floorball players.”
The goals set by our client in combination with our own interests made us describe the
following topics in this document:
-
Sports nutrition: drinking before, during and after exercising
Nutrition in general
Structured warming-up program to prevent injuries
Prevention of ankle injuries
Prevention of knee injuries
Training principles during off-season
Client
Our client is the physiotherapist of the Dutch national floorball team, Alexander Lambalk.
Alexander Lambalk
Tafelbergweg 51
1105 BD Amsterdam-Zuidoost
Kamer C1.47
+3120 652 1188
a.lambalk@hva.nl
Coach
Bas Moed
Tafelbergweg 51
1105 BD Amsterdam-Zuidoost
Kamer C1.47
+3120 595 4188
b.moed@hva.nl
Members of the group
Leander Pronk
Rietzangerstraat 2
1749 VG Warmenhuizen
06-21616332
Johannes.Pronk@hva.nl
Wietse de Vries
Smeelven 5
1749 JH Warmenhuizen
06-51570842
Wietse.de.Vries@hva.nl
6
Floorball: a short introduction
Floorball is a cross between ice-hockey and hockey. The objective of the game is to score
goals by playing a ball into the opponent’s goal. Each game is played by two teams, with a
maximum of twenty players. Each team has 6 players in the rink at the time; one goal-keeper
and 5 field players. To play the game the field players use a light-weight stick and only wear a
short and a shirt. The goalie wears a face-mask and padded clothing for protection but is not
permitted a stick. The goalie sits on his knees and can touch the ball over any part of the court
as long as he has one part of his body in the goal area. The teams are allowed to change
players continuously during the game because of its speed and intensity, therefore the large
number of players on each side.
The games are played on an indoor-rink (without ice), witch is 40 x 20 metres. The side-board
which goes around the rink is half a metre high. The goals are 1,15 metres high and 1,6 metres
wide. They are placed 3,5 metres from the side-board, as the game can be played behind the
goal, just like in ice-hockey. The mach is lead by two referees, and is divided in three twentyminute periods.
Fig. 1: Floorball field (www.floorballquebec.ca)
Although floorball is not as physical as ice hockey the sport has evolved in recent years to
allow increased levels of bodily contact. For example, shoulder to shoulder checking is
permitted when opposing players are competing for a loose ball. Floorball has also seen a rise
in checking when the play is concentrated in the corners or along the boards. The best
comparison in terms of legal physical contact is soccer, where checking is used to improve
one's positioning in relation to the ball rather than to remove an opposing player from the
play. Tackles, tripping, slashing and high sticks (max.: straight out from the hip) are
forbidden.
If a player commits a foul, a free shot is awarded to the opposing team. There are time
penalties of two and five minutes for harder fouls; ten minutes are reserved for
unsportsmanlike behaviour. For extreme cases there are match penalties (red card).
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The floorball stick is made by synthetic material for example kevlar,
plastic or carbon. The shaft has a maximum length of 0,95 metres and
maximum weight of 0,35kg. The blade has a maximum length of
0,35m and can not be bent more than 0,03 metres.
The ball is hollow and made of plastic. It is 7,2 cm in diameter and
weighs 23 grams. The ball has 26 holes each 1 cm in diameter.
(What is Floorball, n.d.)
Floorball in the Netherlands and world wide
At this moment there are 27 floorball clubs in the Netherlands with
745 licensed players. As the leading country in floorball Sweden has
1.073 clubs with over 132.000 licensed players. Finland has 40.879
players divided amongst 824 clubs, Switzerland has more then 28.000
players in 441 clubs. Czech-Republic, an upcoming floorball country
has 364 clubs with more then 29.000 players. Norway has 300 clubs
for its 6843 licensed players. (Members statistic, 2007)
Fig. 2: Floorball stick
and ball
(www.philadelphiaflo
orball.com
The first European championship was hosted by Finland in 1994, and Sweden was host to the
first world cup in 1996. In the final, Sweden defeated Finland (5-0) in front of the packed
Globe Arena in Stockholm (15.106 spectators). The game was also broadcasted live on
national Swedish television. Almost 9.500 people watched Norway beat the Czech-republic
(6-2) for third place. (What is Floorball, n.d.)
IFF
The International Floorball Federation, IFF is the head organisation of world floorball
(innebandy, salibandy, unihockey). The International Floorball Federation, IFF, was founded
by Sweden, Finland and Switzerland in 1986. At this moment the IFF has 45 member
associations. IFF is an ordinary member of GAISF (General Association of International
Sports Federations) which is an organisation that groups all international sports federations.
IFF now stresses three different fields. These are: marketing, development and politics, the
latter meaning in the field of sports.
The vision of the IFF shows how ambitious the International Floorball Federation is:
"To become the true efficient governing body of an internationally recognised sport, played
on five continents with over 50 members before year 2012 and have participated in one or
more international multi-sport events (IWGA - World Games, FISU - Universiade). To be
recognised by the IOC before the year 2008 and to be an Olympic sport before year 2020."
(International Floorball Federation, 2008)
History in short
Underneath you can find a short summary of floorball history:
1986
The International Floorball Federation was founded in Huskvarna, Sweden, by the floorball
associations of Finland, Sweden and Switzerland.
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1991
Denmark and Norway joined the IFF family.
1992
The first official IFF Congress was held in Zürich, Switzerland.
Hungary joined the IFF family.
1993
The first European Cup was played in Helsinki for Women and in Stockholm for Men.
Czech Republic and Russia joined the IFF family.
1994
The first European Championships for Men was played in Finland.
Estonia, Germany, Japan, Latvia and USA joined the IFF family.
1995
The first European Championships for Women and the second for Men were played in
Switzerland. To give Japan the possibility to take part IFF decided that the tournaments
should be played as an Open European Championships.
Belgium and Singapore joined the IFF family.
1996
The first World Championships for Men was played in Sweden. The final was sold out 15.106 spectators in the Stockholm Globe Arena.
Australia joined the IFF family.
1997
The first World Championships for Women was played in Åland, Finland and the first
Presidents´ Meeting was held in connection with this.
Austria, Great Britain and Poland joined the IFF family.
1999
Brazil, the Netherlands and Slovakia joined the IFF family.
2000
IFF gained provisional membership of GAISF
(General Association of International Sports Federations).
2001
The first World Championships for Men U19 was played in Germany.
Spain, Italy, Slovenia, Canada and New Zealand joined the IFF family.
2002
The first World University Championships in floorball was played in Sweden.
Malaysia, India and Georgia joined the IFF family.
2003
IFF applied for IOC recognition.
France joined the IFF family.
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2004
Pakistan joined the IFF family.
IFF gained ordinary membership of GAISF on May 20.
The first World Championships for Women U19 was played in Finland.
2005
Korea, Ukraine, Liechtenstein and Iceland joined the IFF family.
2006
Mongolia and Armenia joined the IFF family.
2007
Moldova, Ireland, Israel, Serbia, Argentina, Thailand and Portugal joined the IFF family.
(History in short, 2008)
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Sports nutrition
Part 1. Drinks and drinking
Introduction
In this chapter we will describe a few subjects concerning sports and drinking. This chapter is
subdivided into a few paragraphs and in these paragraphs we will give an explanation about
the following subjects:
-
importance of drinking during exercise
what should and what should not be in a good sports drink
sports drink: hypotonic, isotonic and hypertonic
which drinks are available and which of them are good sport drinks
when should I drink and what should I drink?
make your own sports drink
At the end of this chapter you can find the conclusion in which we give an advice concerning
drinking by playing floorball.
Importance of drinking during exercise
The human body is roughly two-thirds fluid. Fluids are needed for multiple functions in our
body: regulating body temperature, transportation of metabolic substrates, transportation of
wastes in our blood, maintaining cardiac output, maintaining muscular and brain function and
fluid is the building material in cells.
We can have a loss of fluid at several ways: urine, feces, sweat and respiration. When playing
floorball, sweating is the most important way of loosing fluid. The loss of fluid can reach a
high level and when there is no refilling it finally can lead to dehydration. Dehydration does
not only decrease your performance capability but can also damage your health.
There are several reasons why a human body sweats during exercise. When we exercise we
use our muscles and when muscles get used they produce a lot of extra heat. Factually 75% of
the energy used during sports is turned into heat and get lost. That is also the reason why we
are getting hot when we are exercising. The extra heat must be carrying away to keep our
body temperature between the 37 and 38 degrees Celsius, which is a save body temperature.
The most important way for carrying away our elaborate heat is to sweat. Fluid from out our
body is carrying away alongside our blood vessels to our skin where it condense and the extra
heat get lost.
An average person looses 1 litre fluid during one hour of intense exercising. During
exercising in warm and humid conditions your loss of sweat can reach the 2 litre an hour.
Because of excessive loss of sweat (dehydration) your performance capability decrease,
besides of that it can damage your health. Your hart, lungs and blood circulation are getting
under extra pressure what means that your heart has to work harder to pump your blood
around your body. Your performance will get worse because of a decline blood volume and a
rise of body temperature. Following table shows that small differences of fluid balance can
have there effects on human body.
(Bean, 1996)
11
Loss of fluid in % of bodyweight
2%
Effects
Higher body temperature
Decrease of endurance-capacity
(10-20% decrease of performance)
3%
Great decrease of endurance-capacity
4-6%
Decrease of strength
Great decrease of endurance-capacity
(illness, throw up and diarrhoea)
> 6%
Muscle cramp
Exhaustion
Loss of unconscious
Coma
Example: Floorball player, 20 years, 70 kg. If you have a loss of 1.5 litre sweat during a
floorball match, you loose 2% of your bodyweight. The effect is that you have 10-20%
decrease of performance
Table 1: Effect of loss of fluid on performance (Bean, 1996) (Moseley, n.d) (Bergsma, n.d)
Concluding we can say that enough intake of fluid is very important to keep our fluid balance
on the right level. Definitely by practicing floorball it is very important to drink enough
because the loss of sweat can decrease our performance. What is best to drink by practicing
floorball is described in the next paragraphs.
Drinks: hypotonic, isotonic and hypertonic
Drinks can be subdivided into 3 groups: the hypotonic, the isotonic and the hypertonic drinks.
To explain the above terms we first need to introduce the term osmolarity/osmotic value.
Osmolarity is a term to point the number of particles in a fluid. With particles we mean for
example carbohydrates, vitamins en minerals. The higher the osmolarity/osmotic value the
higher the number of particles in a drink is, the more concentrated the drink is. We compare
the osmolarity of drinks with the osmolarity of human blood (290 mOsm/l) to say how
concentrated a drink is. The osmolarity of a drink is a very important value, because the
osmotic value determines how quick the drink is getting absorbed. As result of a high
osmolarity fluid can not be absorbed quickly, the consequence is that the fluid stays in the
stomach and the intestines for a longer time, which can cause complaints of during exercise.
(Bean, 1996) (Bourns, 2004) (Moseley & Jentjens, n.d)
Isotonic means that the concentration of particles in the drink is equal at the concentration of
particles in human blood, so isotonic drinks have the same osmotic value as blood. Because of
that isotonic drinks can be absorbed very quickly and are therefore the preferred drinks before
and during sporting.
Hypertonic drinks have a larger osmolarity in comparison with human blood which means
that there are more particles in hypertonic drinks then in blood. The exchange of fluid in the
stomach goes a lot slower than isotonic or hypotonic fluid. Because of that hypertonic drinks
can causes complains of stomach and intestine. Because of the high concentration of particles
the fluid is getting absorbed slowly, that is disadvantage if the aim of drinking is to recover
the fluid balance and protect you against dehydration. Drinks with a high amount of
carbohydrates like “AA-drink high energy” and “Extran energy” are hypertonic drinks.
12
Hypotonic drinks have a smaller osmolarity, what means that it has less particles then blood.
It is less concentrated then blood. A hypotonic drink leaves the stomach very quickly but in
the small intestine the fluid exchange goes much slower than with an isotonic drink. Water for
example is a hypotonic drink.
Concluding we can say that isotonic drinks are the best drinks in case of playing floorball
because the fluid is getting absorbed very quickly. The quick absorption is a great advantage
because we drink to recover the fluid balance and fill up the loss of energy.
We just told that an isotonic drink is a drink with the same osmolarity as human blood, 290
mOsm/l. Keeping that in mind it might be strange that some sports drinks with an osmolarity
between 290 and 340 mOsm/l (Gatorade) and between 280 and 320 mOsm/l (AA-drink
isotone) pretend that the are an isotonic drink. But the outcome of research was that between
the 240 and 390 mOsm/l there was no difference in fluid exchange in the stomach. An
osmotic value above the 390 mOsm/l has a strong negative effect on the fluid exchange in the
stomach what will say that sports drinks with a high osmolarity (above 390 mOsm/l) must be
avoided while playing floorball.
(Bean, 1996) (Bourns, 2004) (Moseley, n.d) (Bergsma, n.d.)
Ingredients to have in a good sports drink
Sports drinks are available in a lot of different brands, sorts, tastes and with a diversity of
ingredients. Although not all available sports drinks are good sports drinks for floorball. In
this paragraph we will describe what good sports drinks should contain.
The main ingredients of sports drinks are water, carbohydrates and electrolytes. Electrolytes
are minerals like sodium, potassium and magnesium. Other substances are added only for the
taste and the tenability. Sports drinks not only differ in sorts of carbohydrates and electrolytes
but even more in the amounts of carbohydrates and electrolytes they contain. The amount of
particles (carbohydrates, electrolytes and vitamins) in a sports drink is important for the
osmolarity. If there is a high amount of carbohydrates and electrolytes in a drink it gives a
high osmotic value which decreases the fluid exchange in the stomach.
Carbohydrates are an important ingredient in sports drinks because they are a source of
energy for our body. Carbohydrates are turned into glycogen and the glycogen is stored in the
liver and in the muscles. Muscle glycogen is getting used for energy. In simple words we can
say that carbohydrates give us energy. During sporting energy is used and a sports drink with
the right amount of carbohydrates is a good way of filling up the loss of energy. Research
showed that a drink with between 60 and 80 gram carbohydrates a litre is perfect for the
supply of fluid as well as energy. (Mosterd, 2000) (Bean, 2007) (Moseley, n.d.)
Another important ingredient for a sports drink is sodium. Sodium has 3 important functions:
Sodium improves the water absorption
Sodium slows down the loss of fluid
Sodium helps to encourage fluid intake by stimulating the thirst mechanism
During sporting your body produces sweat, which not only contains water but also
electrolytes like sodium, potassium, chloride and magnesium. (Mosterd, 200))(Sonnemans,
2005) (Moseley, n.d)
An important difference between sodium and other electrolytes (potassium, magnesium) lost
by sweating is that sodium has a direct influence on performances. Besides that the loss of
sodium is much higher then the loss of the most other electrolytes. Research showed that the
13
loss of sodium was around 400 to 1100 mg a litre. When we remember that an average person
looses a litre sweat per hour of sporting we can say that there have to be an intake of 400 –
1100 mg of sodium per litre per hour to replenish.
A lot of sports drinks contain vitamins, but that is likely more a commercial finding to sell
more sports drinks. It is proved that there is no advantage of addition of vitamins via sports
drinks. A lack of vitamins is a process of weeks and could never be the result of an hour
floorball playing. The lack of vitamins as we said is originate in nutrition with less of
vitamins en should be fill up by nutrition which carry a lot of vitamins, for example
vegetables and fruit. The addition of vitamins in a sports drink has no effect on the
performance and only raises the osmolarity of the sports drink. As described a high osmolarity
is not desired so you should choose sport drinks without vitamins. (Moseley, n.d.)
Concluding we can say that the perfect sports drinks for floorball players exist of 60-80 gram
carbohydrates per litre and 400-1100 mg sodium per litre. A higher or lower amount of
carbohydrates and the presence of vitamins and other electrolytes are not desirable. We also
discourage other additions like caffeine, taurine and carbonated drinks. (Mosterd, 2000)
(Moseley, n.d.) (Bean, 1996)
Available sport drinks: good and bad?
Following table shows a number of available sports drinks in the Netherlands* with their
ingredients per 100 ml.
Name
Carbohydrates Sodium (gram) Other ingredients
(gram)
Extran Energie
15.1 gram
13 milligram
18 mg potassium
(orange)
Extran Refresh
7.2 gram
40 milligram
18 mg potassium
(citrus)
AA drink high
16.5 gram
0 milligram
energie
AA drink isotone
6.0 gram
19 gram
minerals: chloride, potassium,
calcium, magnesium and
phosphorus
Aquarius Orange
7.9 gram
22 milligram
2.2 mg potassium
0.8 mg calcium
vitamins: B3, B6, B12, E and H
Aquarius
6.3 gram
22 milligram
2.2 mg potassium
Lemon/Grapefruit
0.8 mg calcium
vitamins: B3, B6, B12, E and H
Sport-energy (orange) 7.5 gram
32 milligram
minerals: potassium, calcium,
magnesium, chloride,
phosphorus, iron
vitamins: B2 and C
Gatorade (orange, red 6.0 gram
52 milligram
12 mg potassium
orange, cool bleu,
lemon and lemon ice)
Table 2: Available sports drinks in the Netherlands with their ingredients.
Looking at the amount of carbohydrates you can see that two sports drink have double the
amount of carbohydrates as wished. Because of that we can say that the Extran Energy and
14
the AA drink high energy are not suitable in this pure form (mixed with water they can be
perfect sports drinks) for floorball players before and during exercising. The osmolarity of
these two drinks is about 4 times as high as the wished osmolarity what can cause abdominal
pain and complains of intestine because of the very slow absorption speed*. Because of the
high amount of carbohydrates and the high osmotic value we can say that AA drink high
energy and Extran energy are unsuitable for floorball players.
Then we have 6 sports drinks with the right amount of carbohydrates (between 6-8 %). Also
between those 6 drinks there are great differences. We can see that Aquarius and SportEnergy has added a lot of other ingredients (vitamins and minerals) of which is never been
proved that they are necessary or that the can improve our physical capacity. Sodium is the
only electrolyte which is necessary but the amount of it in those drinks is too low. The added
vitamins and minerals raises the osmolarity with probably complains of stomach and
intestines. We can conclude that Aquarius and Sport-Energy drinks have the right amount of
carbohydrates but because of the added vitamins and minerals (which do not improve our
physical performance) they might have a high osmolarity and because of that they could be
less suitable for floorball players.
Then we have AA drink isotone which has the right amount of carbohydrates and did not have
vitamins added. Also the osmolarity of the drink is good: 304 mOsm/l. The only negative
point is that AA drink contains a lot unnecessary electrolytes while the amount of sodium is
too low.
After this there are 2 drinks remaining: Gatorade and Extran refresh. Both drinks have the
right amount of carbohydrates and contain besides the electrolyte sodium only a little bit
potassium. There are no other unnecessary addition likes vitamins and other electrolytes.
Also the osmotic value of both drinks is perfect: Gatorade 300 mOsm/l and Extran refresh 314
mOsm/l.
Only the amount of sodium could be a little bit higher. During an hour of exercising an
average person loses a litre sweat with between 400 and 1100 mg of sodium. To restore to
loss of 1 litre fluid we have to drink 1 litre sports drink. When drinking 1 litre Gatorade we
fill up the loss of sodium with 520 mg (52 mg per 100 ml) and when drinking Extran refresh
we fill up the sodium with 400 mg (40 mg per 100 ml).
Concluding we can say that those 2 sports drinks are the best sports drinks available for
floorball players to use before and during exercise because they contain the right amount of
carbohydrates and sodium.
*1: We only described the most popular and best available sports drinks in the Netherlands
but we have to mention that there are a lot more sports drink both fluid and in powder form.
*2: We have to mention that a higher osmolarity could cause complains of stomach and
intestine but of course that is all personal. Some people will not have any complains by
sporting after drinking a sports drink with a high osmolarity.
15
What to drink on which moment?
In the previous paragraphs we described where a good sports drink should exist of. Now it is
important to know when we have to use the sports drink and in which amounts to keep
hydrated and to fill up the loss of energy during exercise.
If we presume that there is a normal intake of fluid and food during the day there are a few
rules of fluid intake before, during and after a floorball game.
Before: drink immediately (5- 10 minutes) before the game between 200 and 300 ml sports
drink
The reason of drinking such amounts for a game is simple. If you start optimal hydrated
before a game it helps to avoid dehydration. The timing of drinking is also very important, if
you start drinking an hour before the game the urine production get started and then you have
to urinate probably just before the start of the game. The consequence is that there is a loss of
fluid while the aim of drinking for the game was to have a win of fluid. Another reason for
these timing is the rebound hypoglycemia (= low level of blood sugar). If there is an intake of
carbohydrates (an hour before the game) our blood sugar level raises, our body react on it
with production of insulin. Insulin normalizes the level of blood sugar, but we also loose
blood sugar because we are sporting. Due to the combination of sporting and insulin we loose
too much sugar out of our blood. The consequence is that the we feel weak, dizzy and tired,
that is what we call the rebound hypoglycemia. Because of those two reasons it is important to
drink between 5 and 10 minutes before the game.
During: drink 200-300 ml sports drink every 15-20 minutes during exercise.
The regular game time of a floorball match is 3x 20 minutes with two 10 minutes
intermissions. The structure of a floorball match is perfect to keep hydrated and fill up the loss
of energy because you can drink the required amounts of fluid just in both intermissions.
Important to know is that it is better to drink larger volumes at ones then take small sips for
several times. (Bean, 1996) (Moseley, n.d.)
The fluid exchange in the stomach goes much faster if there is a bigger amount of fluid. It
also important to drink even if you are not thirsty. A thirsty feeling is not a good indicator
because it is one of the first symptoms of dehydration, if you have a thirsty feeling it is
actually to late. (Bean, 2007) (Moseley n.d.)
After: intake of fluid, carbohydrates and sodium is very important.
The first hour after exercise is very important for recovery. During sporting there is a great
loss of fluid but also a great loss of glycogen in the muscles. For a full recovery of glycogen
in our muscles there has to be a great intake of carbohydrates immediately after sporting.
Normally there is a production of 5% of muscle glycogen but immediately after sporting there
is a production of 8%. As result of a high carbohydrate intake immediately after sporting there
is faster recovery. (Bean, 2007) (Moseley, n.d)
Important to notice is that there also has to be an high intake of sodium immediately after
sporting because sodium helps to exchange the carbohydrates into muscle glycogen besides
the function of fluid absorption. The rule for carbohydrates intake after exercising is 1 gram
carbohydrates per kg body weight. In contrast to what was said before about the drinks with a
high carbohydrates concentration they are very suitable for after sporting. Drinks like Extran
energy an AA drink high energy have a high amount of carbohydrates what is wishful after
exercise and the advantage of drinks is that they also recover the fluid balance. You only have
to add a pinch of salt to those drinks because the amount of sodium is too low. (Moseley, n.d)
16
Making your own sports drink
Besides the expensive commercial sports drinks like Extran, AA drink, Sport-energy and
Aquarius it is also possible the make your own sports drink which is much cheaper then the
commercial sports drink. It is also possible to make the perfect combination of ingredients in
your home made sports drink. As you can see in the earlier paragraphs a sports drink needs to
consist of 6-8 % carbohydrates and between 400 and 1100 mg/l sodium to be a good sports
drink for floorball players. In the previous paragraph was shown that some of the commercial
sports drinks did not has the right values of carbohydrates and sodium and in a lot of
commercial sports drinks are minerals and vitamins added what causes an higher osmolarity
while never is been proved in scientific research that such additions improves the
performance.
When making a good sports drink for floorball we have to make a drink with 6-8 %
carbohydrates and a little bit sodium (1100 mg/l).
Below we will give you a few examples of home-made sports drink which are easy to make,
containing the right concentration of ingredients and are in most cases much cheaper than the
commercial sports drink:
Sports drink 1: Mix of AA drink high energy, water and salt
The amount of carbohydrates in AA-drink (high energy) is too high to drink it pure before and
during sporting. But when we mix it with water in the right amounts we can get a perfect
sports drink. AA-drink (high energy) contains 16.5 gram carbohydrates per 100 ml while we
want to have between 6 and 8 gram per 100 ml. For making our own sports drink we use a
bidon or an empty water bottle of 500 ml. If we need 6-8 gram carbohydrates per 100 ml, we
need between 30 and 40 gram carbohydrates per bidon. Because of that we take 200 ml of
AA-drink high energy what gives 33 gram of carbohydrates en fill it up with 300 ml water.
There also needs to be about 1100 mg sodium per litre in a sports drink. That means that there
has to be 500 mg in a bidon of 500 ml. It is not possible to weight 500 mg, so you have to see
it as a pinch of salt.
Sports drink 2: Mix of Dubbelfris Peach & Apple, water and salt
The amount of carbohydrates in Dubbelfris Peach & Apple is 10,3 gram per 100 ml. We want
to have an amount between 30 and 40 gram carbohydrates per 500 ml. If we take 350
milliliter Dubbelfris Peach & Apple, fill it up with 150 ml water and a little bit salt we have a
perfect sports drink with 36 grams of carbohydrates and a little bit sodium.
Sports drink 3: Mix of Apple juice (Appelsientje Goudappel), water and salt
The amount of carbohydrates in Apple juice is 10.8 gram per 100 ml. We want to have an
amount between 30 and 40 gram carbohydrates per 500 ml. If we take 300 ml of apple juice,
fill it up with 200 ml water and a little bit salt we have a perfect sports drink with 32.4 gram
carbohydrates and a little bit sodium.
17
Part 2. Sports nutrition in general
Introduction
In this chapter we will describe a few subjects concerning sports nutrition in general. The
information we will show you in this chapter will be more complex in comparison to the
previous chapter concerning “drinks and drinking”. To read this chapter you have to have
some basic knowledge about the relationship between nutrition and sport and about the energy
systems in an athlete’s body. We made this chapter, same as the previous chapter, as floorball
specific as possible. Moreover, there will only be information which can be translated to the
floorball sport. So floorball players can use this information to maximize their performance.
This chapter is subdivided into a few paragraphs and in these paragraphs we will give an
explanation about the following subjects:
-
Nutritional aspects of macronutrients in sport (like carbohydrates, fat and protein)
Nutritional Aspects of Micronutrients in sport (like minerals)
The importance of electrolytes
Alcohol and sport
Glycemic Index
Macronutrients in sport (Carbohydrates, Fat and Protein)
One of the most nutritional aspects concerning athletes is increased need for energy. Athletes
involved in heavy physical activity need more food than more sedentary, less active people.
The energy expenditure of a sedentary adult female amount to approximately 2000 kcal/day
and 2500 kcal/day for males. An intensive floorball training or floorball game will increase
the daily energy expenditure by 500 to >1000 kcal/h, depending on physical fitness, duration
and type of intensity. For this reason, athletes mist adapt their energy intake by increased food
consumption, according to the level of daily energy expenditure, in order to meet energy
needs. This increased food intake should be well balanced with respect to the macronutrients
(carbohydrate, fat and protein) and micronutrients (vitamins, minerals and trace elements)
In the following paragraph we will describe the importance of the three macronutrients, their
working in the athlete’s body and the influence of exercise of those three particular
macronutrients;
Carbohydrates (CHO)
Carbohydrates are the most important fuel for high intensity muscular work. To demonstrate
the importance of carbohydrates (CHO) for performance and recovery, we describe how CHO
makes up part the energy reserves in our body and how CHO metabolism is influenced by
exercise.
Carbohydrates Storage
In the body CHO is stored as long chains of glucose units, called glycogen, in the liver and in
the muscles. This form of storage is in principle comparable to that of starch present in
potatoes, banana and other plant foods.
Liver Glycogen
The amount of glycogen stored in the liver amounts to approximately 100g. This quantity may
change periodically depending on the amount of glycogen that is broken down for the supply
of blood glucose in periods of fasting and the amount of glucose that is supplied to the liver
after food intake. Accordingly, liver glycogen reserves increase after meals but diminish in
between, especially during the night, when the liver constantly delivers glucose into the
18
bloodstream to maintain a normal blood glucose level. A constant blood glucose level, is
important because blood glucose is the primary energy source for the nervous system.
During physical exercise a number of metabolic and hormonal stimuli will lead to an
increased uptake of blood glucose by the working muscles to serve as a fuel for muscular
contractions. To avoid the blood glucose level falling below the normal physiological value,
the liver will at the same time be stimulated to supply glucose to the bloodstream. This supply
is mainly derived from the liver glycogen pool and to a small degree from the process of
gluconeogenesis by the liver cells. Thus, glycogen availability in the liver is a key factor for
maintenance of a normal blood glucose level during exercise.
As soon as the liver glycogen store is emptied and exercise is executed without food intake,
the liver may become glycogen depleted. The blood glucose utilization may than fall to
hypoglycaemic levels. Glucose uptake by the muscles will then totally depend on the local
CHO supply form remaining muscle glycogen. Depending on the rate at which
hypoglycaemia develops, there will be a loss of performance capacity. Central as well as local
fatigue may then occur.
A condition of hypoglycaemia during exercise will gradually induce the maximal use of
alternative fuels such as fat and protein and therefore stimulate fat mobilization, protein
breakdown and the use of fatty acids and amino acids.
Muscle glycogen
The amount of glycogen that is stored in total muscle in the body amounts 500g in trained
individuals like floorball players by a combination of exercise and the consumption of a CHO
rich diet. The total intramuscular stored CHO has an energetic value from 1200 to 2000 kcal.
The rate at which muscle glycogen is mobilized for the production of energy needed for
muscle contraction depends on the training status of the athlete as well as on the duration and
intensity of the exercise.
Research had shown that a very small pool of energy rich phosphates (Adenosine triphosphate
(ATP) and creatine phosphate), which is immediately available for muscle contractions at any
moment of suddenly increased energy need, may deliver energy for a period of up to
maximally 10-15s. So when a floorball player takes a sprint the main energy source is creatine
phosphate. When this source is filled up again, after a short period of rest, the floorball player
can do the same sprint again. For longer lasting events like playing a floorball training with
less periods of rest, the energy requirements for muscle work will have to be covered by the
mobilization and metabolism of the CHO and fat pools in muscle, liver and adipose tissue.
The use of any of these pools will never be exclusive. Thus, at any time muscle will use a
mixture of CHO, fat and (to a very small degree) protein/amino acids for energy production.
However, depending on exercise intensity and duration, one of the fuels may become the
major energy deliverant. During a situation of increased physical activity like easy floorball
training, the body will use metabolic, hormonal and nervous control mechanisms to mobilize
glucose from glucose form glycogen pools to serve as rapid energy.
At even higher work intensities (floorball game) the body will start to use more and more
CHO as fuel. Accordingly, during intense sports activities, such as short substitution lasting
1-3 min, CHO will become the most important fuel. The ratio of fat to CHO may then be
10%(fat):90%(CHO). The reason for this shift to the dominant use of CHO is that the
maximal amount of energy that can be produced from CHO, per unit of time, is higher than
that of fat. In addition, the amount of oxygen required for energy production form CHO is
about 10% lower than that of fat. The process is relatively fast in the case of CHO and slow
19
with fat. Thus, it turns out that the muscle shifts to the most economical and rapidly available
energy source in periods of suddenly increased energy requirements.
Indeed, several lines of evidence show that intense and lasting muscle work cannot be
performed without the available of CHO. As soon as specific muscles or muscle fibres
become glycogen depleted they will be impaired in their ability to perform repeated high
intensity contractions.
This shows that the availability of CHO and the amount of the glycogen stored are important
and limiting factors for endurance performance and can cause a decrease of physical
performance.
Fat
During physical exercise, skeletal muscle can rely on both fat and carbohydrate (CHO)
oxidation to fulfil the need for chemical energy. In resting conditions fatty acid (FA)
oxidation have a big part in the total energy consumption. During physical exercise a number
of nervous, metabolic and hormonal stimuli will lead to an increased rate of fat mobilization
and FA will be oxidized in the muscle cells. As a result, the concentration of free fat acids
(FFA’s) within the muscle cells will fall. Which will stimulate uptake of FFA’s from the
blood.
Because energy production from CHO is ‘faster’ than form fat, CHO utilization has to
compensate for any shortage of energy that may occur in this initial adaptation phase of slow
up-regulation of fat metabolism.
Once fat mobilization, transport and uptake are increased, resulting in a metabolic steady
state, FFA’s from adipose tissue will be available for a very long period. If fat is the only
substrate, this would theoretically enable individuals to join a floorball game for >70h,
equivalent to an energy expenditure of >70 000kcal, in other words, there would be no steady
state.
However, this would only be possible if fat could deliver an adequate amount of energy, per
unit of time, and if pain in the muscles and joints was not a limiting factor. At maximal
endurance competition speeds (in floorball), CHO availability will be one of the factors
limiting performance time, because fat as dominant exercise fuel can’t be used in
resynthesizing ATP at a high rate.
With increasing exercise intensity, there is a shift to a better CHO use. The idea that the body
may use exclusively fat as energy source is thus incorrect. CHO is the prime energy source for
the central nervous system and for the red blood cells. CHO availability is also required to
ensure that fatty acids can be oxidized in the citric acid cycle. CHO provides the necessary
intermediates to keep the citric acid cycle running. The relatively low amount of CHO stored
in the body causes a limitation for the ability to maintain a high power output during
prolonged endurance exercise. Therefore, athletes seek measures that will cause e a greater
use of fat as fuel during exercise, in favour of reducing CHO utilization and improving
endurance capacity.
Fat Reserves
Fat as energy source had advantages over CHO in that the energy value per unit is higher
(37.5 kJ/g vs. 16.9 kJ/g) causing the relative weight of an amount of energy at storage is
lower. CHO stored as glycogen binds approximately 2g water per gram of glycogen stored.
This means that changes in muscle glycogen content cause substantial volume effects. As a
result, the storage capacity of glycogen in muscle and liver is limited and amounts to
approximately 450g of glycogen in a healthy, trained floorball player.
Fat is stored in the body as triglycerides in fat cells (adipocytes) which make up the adipose
tissue.
20
The major part of adipose tissue can be found under the skin; it is called subcutaneous fat
tissue. In addition, fat is stored around the abdominal organs. In highly trained athletes the
total amount of fat that is stored in adipose tissue may range from 10-25% in female and 515% in males. The relatively low amount of fat stored in the elite athlete has a very large
energy potential (approximately 7000 kcal/kg of stored fat). Therefore, adipose tissue serves
as the most important energy store that will deliver fatty acids for energy production in all
conditions in which the carbohydrate availability becomes limited. This may be the case not
only during chronic lack of food consumption, but also during shorter periods of high energy
expenditure resulting in high rate of carbohydrate oxidation and a negative energy balance.
Fat as a fuel for muscle
Fatty acids stored in adipose tissue and fat entering the circulation after a meal can serve as
potential energy sources for the muscle cell. Moreover, small but physiologically important
amounts of FA are stored as triglyceride inside the muscle cells.
The increased activity of the central nervous system will also intensify lipolysis.
Fatty Acid uptake by muscle
It is generally accepted that the arterial FA concentration strongly affects FA uptake into
muscle at rest and during low intensity exercise.
During transport of FA from blood to muscle several barriers have to be passed. Each of these
barriers may theoretically limit FA uptake and subsequent oxidation by muscle. The following
barriers have to be considerable: the membranes of the vascular wall; the interstitial space
between the vascular wall and muscle cell; the membrane of the muscle cell; cytoplasm of the
muscle cell and mitochondrial membrane.
Fatty acid binding and transporting proteins play a key role in the transport of FA from blood
to the mitochondria. Based on the available evidence, it is suggested that the uptake of FA
from blood into muscle is the most limiting factor in overall FA utilization during exercise.
Protein
An appropriate protein supply with the daily diet is essential for growth and development of
organs and tissues. Muscle hypertrophy requires amino acids; an insufficient supply of protein
in general or of essential amino acids in particular is known to be associated with impaired
growth.
The human body has no protein reserve comparable to the large fat store in adipose tissue and
glycogen. All protein in the body is functional protein, it is either part of tissue structures or
part of metabolic systems such as transport systems, hormones, etc. The body will degrade the
non-used protein, oxidize the liberated amino acids and excrete its nitrogen with urine, that
why the smell off urine is like ammonia. Alternatively the amino acids can be metabolically
converted into either glucose or fatty acids that can be stored in the respective pools. In
conditions of energy deficits, amino acids may be used primarily as energy fuel to
resynthesize ATP. The human body has three major functional protein pools;
1. The plasma protein and plasma amino acids
2. Muscle protein
3. Visceral (abdominal organs) protein
Influence of Exercise
Exercise is known to be associated with changes in plasma amino acids composition. It has
been shown that branched chain amino acids (BCAA’s) by being oxidized contribute to
21
energy production during exercise. As a result, their concentration in plasma will fall. This
has two important consequences: the oxidation of BCAA’s will lead to the formation of
ammonia, a metabolic end-product in principle known to be toxic and to be associated with
fatigue and the ratio between BCAA’s and other amino acids will change. Such a change will
lead to an increased transport of some amino acids (like tryptophan) which are known to be
precursors of hormones and peptides in the central nervous system into the brain. This
changed amino acid uptake is thought to influence neurotransmission and fatigue.
It has been shown that a shortage of CHO dramatically increases the use of protein (BCAA’s)
for the production of energy.
Depletion of endogenous CHO pools leads to;
Dramatic changes in intramuscular and plasma amino acids
Rapidly increasing intramuscular and plasma ammonia levels
A reduction of the time to exhaustion
Supplementation with CHO minimizes these changes.
Exhausting athletic effort always places as energetic stress on the body and will therefore
always lead to an increased use of amino acids, including the essential ones.
Protein Intake
The average recommended daily intake range for protein in European countries is 54-105 g
for adult males and 43-81 g for adult females. In comparison, the recommended daily
allowance (RDA) in the Netherlands amounts to 58 and 50 g respectively 0.8-0.9 g/kg body
weight/day. In general protein intake in healthy people in the western world, expressed as
energy% of totally daily intake. Amounts to 10-15 energy%, resulting in daily intakes of
about 50-110 g at energy intake of 2000-3000 kcal. These values do not change very much for
athletes involved in prolonged heavy exercise. Evidence has shown that the increased energy
intake that is required to compensate for the energy spent in endurance exercise results
automatically in an increased protein intake.
Carbohydrates and Protein intake
Timing of protein- (and carbohydrates) intake
Several studies show that a high protein intake after exercise is needed. A combination of
protein and carbohydrates means a higher insulin response which has a better anabolic effect
on the recovery. Because of this, the protein destruction during exercise is minimized and
there is enough to prevent high muscle trofic, recovery and muscle adjustments because of
training.
In fact, intake of protein and carbohydrates stimulates the recovery. This effect is invigorated
when the proteins and carbohydrates are used right after the end of the exercise or in the case
of specific, floorball relevant, power training even before exercise.
It’s wise to get a good balance of proteins in the diet, in other words, don’t use too much
protein but just take care for a limited intake of carbohydrates and protein after each exercise.
For the intake of good protein, the athlete should take high-quality protein coming from
nutrients in place of supplements. There are lot nutrients that provide high-quality proteins
with carbohydrates (see below).
Supplements like bars, gel’s and liquid supplement that are a good combination of proteins
and carbohydrates can be a good alternative when normal nutrients are not available or not
practical.
22
Nutrients which carry a good combination of proteins and carbohydrates are:
Breakfast corns and milk
Sandwiches with fish, meat cheese or eggs
Wok dishes with fish, meat or poultry with rice or pasta
Fruits and dairy product combinations
Rice yoghurt
Dried fruits and fruit blends (nuts/fruit blends, almonds and raisins)
(Brouns, 2004)
Micronutrients in sport (Minerals and Vitamins)
Minerals
Minerals are essential for a well functioning skeleton and musculature. Growth requires
minerals as building substances and an insufficient supply of calcium and phosphate is
associated with impaired skeletal development. Minerals are important in nervous
transmission processes, muscle contraction, enzyme activity, etc. In the next paragraph we
describe the importance of minerals in sport drinks.
Importance of electrolytes in sports nutrition and sport drinks
The electrolyte sodium is the most important electrolyte in sports nutrition, it has several
functions.
Sodium stimulates the water absorption. The reason for this is that natrium and carbohydrates
are absorbed together is the big bowel. For the absorption of every single molecule of glucose
is one molecule natrium needed. When sodium and glucose are absorbed, there is also water
absorbed (osmosis). In fact sodium and glucose always carries water with them into the cells.
In the second place Natrium makes you feel thirsty and it keeps the water balance on a stable
level. The last point is very important because of the fact that it makes athlete drink and it
takes care of the water absorption in the cells and is not ‘wasted’ in the urine production.
When we should only drinks water during exercise, the Natrium value in the blood would
decrease. After that the body expels less anti-diuretic hormone (ADH) which means that the
urine production is decreased. That why a decrease of the ADH would cause an increase of
the urine-production and also a loss of liquid. When sodium is added in a sports drink, the
sodium concentration in the blood will be maintained and the urine production will be
decreased. In short, there is less loss of water. Often there is recommended to fill up the loss
of sodium during exercise in the same amount as the loss. Research had shown that the
sodium loss during the exercise is between the 400 and 1100 mg/litre sweat (Table 1). So the
intake of sodium should also be between the 400 and 1100 mg. Too much sodium can be
negative for the digestion because of an increase of the osmolarity. Therefore it is discouraged
to consume a sport drink with more than 1100 mg/litre sodium during exercise.
Maximum recommended dose
In perspiration (mg/l)
Percentage absorption (%)
In the bowel (mg/l)
Sodium
413-1091
100
1100
Chloride
533-1495
100
1500
Potassium
121-225
100
225
Calcium
13-67
30
225
Magnesium
4-34
35
100
Table 3: Maximum recommended dose for sport drinks (for intake during exercise).
(Brouns & Kovacs, 1997)
23
Other electrolytes
Sport drinks are often added with some other electrolytes than sodium. But these other
electrolytes are less important. Intake of too much electrolytes increases the osmolarity and a
possible stomach problems. When somebody sweats he looses some electrolytes like sodium,
Calcium, Potassium, Magnesium and Chloride. These electrolytes can be filled up with the
use of a sport drink but it is not necessary. The loss of electrolytes remains small en very
small in relation to the loss of water. De maximum amount of electrolytes that should be in a
sports drink is equal to the amount that is lost with the perspiration. That’s why the
recommended amount of Potassium in sport drinks is 121-225 mg/litre but there are some
products that contain five times that amount. Taking more electrolytes than there is wasted
had no effort. Though fewer electrolytes is certainly recommended because the osmolarity is
much lower.
Vitamins
Vitamins are essential for the human body. Vitamins are involved in almost every biological
function. They serve as coenzymes in many bio reactions, biochemical reactions (including
energy metabolism), are involved in protein synthesis and act as antioxidants. The most
essential functions of the individual vitamins as well as their role in exercise metabolism and
their influence on exercise capacity will be described briefly in the following paragraph.
(Brouns, 2004)
Vitamin Supplements
B vitamins and Choline
As many of the B vitamins are involved in the metabolism of carbohydrate, fat and protein,
their ergogenic potential has been studied individually and in combination. In general,
although a deficiency of the B vitamins may impair both aerobic and anaerobic exercise
performance, supplementation has not been shown to enhance performance in individuals.
Niacin supplementation may influence fat metabolism, blocking the release of free fatty acids
(FFA) from adipose tissue and increasing reliance on carbohydrate utilization, possibly
leading to premature depletion of muscle glycogen. Some research has indicated that excess
niacin supplementation may actually impair aerobic endurance performance vitamins B are
believed to affect the formation of serotonin, an important neurotransmitter involved in
relaxation. Some research with large doses (60-200 times the RDA) of these vitamins has
shown increases in fine motor control and performance when a floorball player needs to be
highly concentrated.
Choline is found naturally in a variety of foods and its RDA is grouped with
the B vitamins. Choline is involved in the formation of acetylcholine, a neurotransmitter
whose reduction in the nervous system maybe theorized to be a contributing factor to the
development of fatigue. Because plasmacholine levels have been reported to be significantly
reduced following marathon running, choline supplementation has been theorized to prevent
fatigue.
Multivitamin
The overall review of the literature supports the viewpoint that multivitamin/mineral
supplements are unnecessary for athletes or other physically active individuals who are on a
well-balanced diet with adequate calories. For example, several studies have provided
multivitamin/mineral supplements over prolonged periods and reported no significant effects
on both laboratory and sport-specific tests of physical performance
24
In one of the most comprehensive studies, Telford et al. evaluated the effect of long term (7-8
months) vitamin/mineral supplementation (100 to 5,000 times the RDA) exercise performance
of nationally ranked athletes in training at the Australian Institute of Sport. The athletes were
tested on a variety of sport-specific tasks as well as common tests of strength, anaerobic
power, and aerobic endurance. They reported no significant effect of the supplementation
protocol on any measure of physical performance when compared to athletes whose vitamin
and mineral RDA were met by normal dietary intake.
Antioxidants
Antioxidant vitamins include vitamins C, E and beta-carotene, while coenzyme (CoQ) is a
lipid with vitamin characteristics. Antioxidant vitamins have been studied individually and
collectively for their potential to enhance exercise performance or to prevent exercise induced muscle tissue damage.
Vitamins and exercise performance
Vitamin C supplementation has been shown to improve physical performance in vitamin Cdeficient subjects, but several major reviews support the general conclusion that vitamin C
supplementation does not enhance physical performance in well-nourished individuals.
Vitamin E has been shown to enhance oxygen utilization during exercise at altitude, but does
not appear to be an effective ergogenic under sea level conditions or in a floorball game on
sea level conditions.
A contemporary review indicated that although vitamin E supplementation may increase
tissue or serum vitamin E concentration, most evidence suggests there is no discernable effect
on training, performance.
CoQ also known as ubiquinone, is an antioxidant and may improve oxygen uptake in the
mitochondria of the heart, and has been used therapeutically for the treatment of
cardiovascular disease. Theoretically, improved oxygen usage in the heart and skeletal
muscles could improve aerobic endurance performance. Only limited data are available, but
these studies have shown that CoQ supplementation to healthy young or older subjects did not
influence lipid peroxidation, heart rate, maximal oxygen uptake, anaerobic threshold, or
cycling endurance performance
One study reported that CoQ supplementation was associated with muscle tissue damage and
actually impaired cycling performance compared to the placebo treatment
Overall, a recent review concluded that there is limited evidence that dietary supplementation
with antioxidants improves human performance.
Vitamin Supplements and Exercise Performance
In general, health professionals indicate that vitamin supplements are not necessary for the
individual on a well-balanced diet, but they may be recommended for certain individuals,
such as the elderly, vegans, and women of childbearing age. Moreover, some health
professionals note that most people do not consume an optimal amount of vitamins by diet
alone and indicate that it appears prudent for all adults to take vitamin supplements. In such
cases, there is no need to take more than 100-150 percent of the RDA. Obtaining adequate
vitamins, including use of 5 supplements, may also be prudent behaviour for some athletes.
Melinda Manore noted that athletes involved in heavy training may need more of several
vitamins, such as thiamine, riboflavin and B
because they are involved in energy production, but the amount
needed is only about twice the RDA and that may be easily obtained through increased
food intake associated with heavy training. However, in a recent scientific roundtable
25
exchange, several sport nutrition experts indicated that some athletes may be at risk for
a vitamin deficiency, such as those in weight-control sports and those who for one reason or
another do not eat a well-balanced diet. Others note that the prudent use of
antioxidant supplementation can provide insurance against a suboptimal diet and/or the
elevated demands of intense physical activity, and thus may be recommended to limit the
effects of oxidative stress in individuals performing regular, heavy exercise.
(Williams, 2004)
Vitamin intake
Vitamins are present in a wide variety of fresh unprocessed foods such as vegetables, fruits,
berries, tubers and grains. A normal well balanced diet composed of a variety of foods is
therefore believed to supply all necessary vitamins in sufficient quantities. However, in some
situations may occur a low vitamin(s) level, when low energetic diets or unbalanced diets are
consumed.
A heavy exercise, like a floorball game or a tournament for instance, leads to mechanical
micro damage in muscle fibres. It is suggested that recovery from muscle damage is improved
when antioxidant vitamins (link vitamin C) are supplemented.
Junk food is popular all around the world. Unfortunately some athletes consume junk food
regularly between meals. This may affect the supply of essential nutrients in a negative way.
(Brouns, 2004)
Alcohol and Sport
Alcohol and sport is a bad combination. Most people know that alcohol has a bad influence
on the performance. Aceetalhyde, the product where alcohol is turned into is toxic for cells.
The dissolving of alcohol, what takes place in the liver, got priority above the energy
metabolism. Alcohol has also an effect on the water regulation and can cause dehydration.
Besides that, alcohol has a high energy level which can result in weight increase, while
vitamin B1 is needed for the combustion of alcohol and therefore has a negative influence on
the carbohydrate metabolism.
Frequently alcohol consumption can have effect on the muscle coordination and on the
concentration which can result in injuries and decreases the performance. It’s clear that the
fact’s which are described above have more importancy for a pro than for an amateur who has
a two times a week exercise.
(Govers, 1996)
Glycemic Index
The Glycemic Index (GI) is a measurement for the absorption-speed of nutrients which carry
lot carbohydrates and raise the cruor. When the glycemic response of a nutrient is being
compared with a referenced nutrient (white bread or glucose), you get the GI.
The GI of a product can be defined as the zone (during 2 hours) under the glycemic response
curve after intake of 50g carbohydrates (the total of carbohydrates minus the fibres) in the
form of a test nutrient, compared with 50g carbohydrates of a referenced nutrient, which is
white bread or glucose. The GI of a nutrient compared with white bread as a reference is 1,4
time the GI expressed in relation to glucose as a reference.
Nutrients with a high GI (more than 70, with glucose (GI=100) as reference) raise the blood
sugar very quickly and result 2 hours after intake in a big zone under the glycemic
responscurve. Nutrients which have a lower GI make the blood sugar raise even. An average
GI is between 55 and 70 and a low GI is under 55. Products with a lot starch do not require a
low GI as single sugars, because polysaccharide can be easily turned into glucose.
26
(Van de Sompel, 2003)
GI and physical activities
A high carbohydrate meal is often recommended for sports activities but the use of it is still
indefinable. Some nutrition’s with low GI deliver glucose little by little and are, because of
that, recommended for consumption before a sport activity. In other words, floorball players
should consume product with a low GI, only when the warming-up is started the player can
consume some product with a high GI because of insulin production, which is stimulated
during exercise. Fructose has a low GI but is discouraged to use before or during exercise
because of possible gastro-intestinal problems. Fructose can cause problems with stomach
clearing so the floorball player have to be aware of the fact that a energy drink which carries a
high value of fructose should not be used.
The GI of nutrition’s which are consumed during exercise are less important because of the
retrained insulin-response. The intake of product with a high GI can be useful right after the
end of the exercise to stimulate the reconstruction of the glycogen-stock and a source of
energy. A couple of hours after the exercise it is more important to take all needed
carbohydrates in stead off products with a high GI.
(Van de Sompel, 2003)
Product
Fructose
Lactose
Sucrose
GI
19 ± 2
46 ± 2
68 ± 5
Portion (g)
10
10
10
KH (g)/portion
10
10
10
Peanuts
Chocolate (milk)
Chips
Honey
Cake
Popcorn
14 ± 8
43 ± 3
58 ± 3
55 ± 5
59 ± 6
72 ± 17
50
50
50
25
57
20
6
28
21
18
26
11
Apple Juice
Tomato Juice
Orange Juice
40 ± 1
38 ± 4
50 ± 4
250
250
250
29
9
26
Rye bread (grain)
Milkbread (white)
Cornbread (white)
Corn bread (grain)
French bread (white)
58 ± 6
63 ± 10
70
71 ± 2
95 ± 15
30
60
30
30
30
14
32
14
13
15
Muesli
Cornflakes
55 ± 10
81 ± 9
30
30
19
26
Potatoes (cooked)
Potato puree
French Fries
Potatoes (baked)
50 ± 5
75
74 ± 12
85 ± 5
150
150
150
150
28
20
29
30
Spaghetti (grain avg.
37 ± 3
180
42
27
cooked)
Spaghetti (basmati
10 min. cooked)
Rice (white avg.
cooked)
Rice (basmati, 10
min cooked)
Rice (brown, 20 min.
cooked)
Couscous (5 min.
cooked)
Cherry’s (raw)
Apple (raw)
Pear (raw)
Grape’s (raw)
Banana’s (raw)
44 ± 3
180
48
47 ± 5
150
36
60 ± 7
150
38
64 ± 4
150
36
65 ± 4
150
35
22
38 ± 2
38 ± 2
43 ± 3
52 ± 4
120
120
120
120
120
12
15
11
18
24
Milk
27 ± 4
250
Mow-fat milk
32 ± 5
250
Table 4: Glycemic index of different products (Mendosa, 2002)
12
13
28
Injury prevention
In this chapter we will describe which part of the body has the greatest risk of getting injured
in floorball, we give a small explanation about the anatomy and we give information and
exercises how to prevent injuries.
For describing the most injured part of the body en the most common injuries whe used 3
studies:
Sports injuries in floorball: a prospective one-year follow-up study (Snellman et
al., 2001)
Injury risk in female floorball: a prospective one-season follow-up (Pasanen et al.,
2008)
A prospective study of injuries in licensed floorball players (Wikström &
Andersson, 1997)
Snellman (2001) observed 295 licensed floorball players from the Finnish premier division to
the fifth division for one season. During the study period, 100 out of the 295 players (34 %)
sustained 120 injuries. One hundred injuries (83 %) were traumatic and the remaining 20
injuries (17 %) where overuse injuries. The lower extremity was involved in 62 %, spine or
trunk in 19 % and upper extremity in 10 % of the injuries. The most commonly injured part of
the body were the knee and the ankle (22 % and 20 % of all injuries). Ten of the knee injuries
were serious of which 7 were ruptures of the anterior cruciate ligament (ACL). (Snellman,
2001)
Pasanen (2008) observed 374 licensed female floorball players from Finnish top leagues for 6
months. During the study period, 133 out of the 374 players (35 %) sustained 172 injuries.
Of all injuries, 70% were traumatic and 30% were from overuse. The most common injury
type was joint sprain (27%). The most commonly injured sites were the knee (27%) and ankle
(22%). Twenty-one of the knee injuries (46%) were serious of which 10 were ruptures of the
anterior cruciate ligament. (Pasanen, 2008)
Wikström (1997) analysed 457 licensed floorball players from the Swedish National League
during the season 1993-1994. During the study period 51 players (11 %) sustained 58 injuries.
The majority of the injuries (76 %) were due to a trauma. The most common diagnosis was
ankle sprain (35 %). (Wikström, 1997)
If we combine those 3 studies we can conclude a few important things. The first thing is that
all 3 studies show that about 75 % of the floorball injuries are traumatic injuries, the rest of
the injuries were due to overuse. The second thing is that all studies show that ankle and knee
are the most injured parts of the body in case of playing floorball. The most common knee
injury due to floorball is a rupture of the anterior cruciate ligament (ACL) and the most
common ankle injury is an ankle sprain.
Because ankle and knee injuries are the most common injuries in case of playing floorball we
will give information about the anatomy of knee and ankle, about the most common knee and
ankle injuries and about prevention of ankle and knee injuries.
29
Prevention of most common injuries in floorball
During the period 2000 – 2005 annual 1.5 million sports injuries occur in the Netherlands.
760.000 of these injuries needed a medical treatment, of which 160.000 were seen on the
emergency departments of a hospital. Of these 1.5 million sports injuries 1.3 million were
acute injuries, the rest were over use injuries. Sports injuries cost the community annual 670
million euro due to health care and inability to work. With prevention of injuries a lot of
money can be saved. (voorkomblessures.nl, n.d.)
It is well known that a warming-up can prevent injuries. A warming-up will prepare the body
mentally and physically for exercising. A warming-up consists of two parts, as mentioned
above. First there is a mental aspect which concerns: concentration on the performance,
focusing and checking material and clothes. The second part consists of the physical aspect
for the preparation before exertion. This increases pulmonary ventilation and heart rate,
raising the muscle temperature and the produced heat ensures an overall rise in temperature.
(Safran et al. 1988)
Despite the fact that a warming-up can prevent injuries, it is often not done or not done well
enough by sportsmen. In Norway there has been a study (Olsen et all., 2005) to investigate the
effect of a structured warm-up programme designed to reduce the incidence of injuries in
common and knee and ankle injuries in specific by young people participating in sports.
For this study the researchers included 120 clubs from central and eastern Norway. The 1837
included participants were subdivided into an intervention group (958 players) and a control
group (879 players). The intervention group followed a warm-up programme during the
season 2002-2003 that was developed by the medical staff from the Oslo Sports Trauma
Research Centre and coaching staff from the Norwegian Handball Federation, and its
feasibility had been tested in four clubs during the season 2001-2002.
The programme included four different sets of exercises, each of increasing difficulty. At the
start of the league season (September), the clubs in the intervention group received one visit
from an instructor from the handball federation. In addition, instructors followed up the clubs
with a visit midway through the season (January). The clubs received an exercise book, five
wobble boards and five balance mats. The coaches were asked to use the programme at the
beginning of every training session for 15 consecutive sessions and then once a week during
the remainder of the season. The main focus of the exercises was to improve awareness and
control of knees and ankles during standing, running, planting, jumping, and landing. The
programme consisted of exercises with the ball, including the use of the wobble board and
balance mat for warm up, technique, balance, and strength.
Fig. 3: Balance/wobble
board (www.viewit.com)
Fig. 4: Balance mat
(www.snewsnet.com)
30
The players were encouraged to be focused and aware of the quality of their movements, with
emphasis given to the position of the hip and knee in relation to the foot (the "knee over toe"
position). Knee and hip need to be in one line with the biggest toe because this is the best
anatomic position in which the knee ligaments are under as less stress as possible. A knee that
turns more inside has higher risk of knee injuries. Because the knee’s of women are more
turned inside the has a higher incidence of ACL injuries. The players were also asked to
watch each other closely and give each other feedback during the training. They were
instructed to spend 4-5 minutes on each exercise group for a total duration of 15-20 minutes.
Below you can find the programme of warm-up exercises as researched in the study:
General warm-up
Jogging end to end
Backward running with sidesteps
Forward running with knee lifts
Forward running with heel kicks
Sideway running with crossovers
Forward running with intermittent stops (tapping the ground)
Sprinting
30 seconds per part and 1 repetition each
Technique
Planting movements
Two feet landing after jumping from a box
One exercise each training session, 4 minutes and 5x30 seconds each
Balance
Passing the ball (two leg stance)
Squats (one or two leg stance)
Passing the ball (one leg stance)
Pushing each other off balance
On a balance mat or wobble board, one exercise during each training session, 4 minutes and
2x90 seconds each
Strength and power
One quadriceps exercise:
- Squats to 80 degrees of knee flexion (bending)
- Bounding strides
- Forward jumps
- Jump (two legged landing)
One hamstring exercise:
- “Nordic hamstring lowers”
2 minutes and 3x10 repetitions each
The researchers defined the primary outcome as an acute injury to knee or ankle. A secondary
outcome was defined as any injury to the lower limbs. They also included secondary analyses
of injuries overall and injuries to the upper limb. The researchers included all injuries reported
after an intervention club had completed the first session of training to prevent injuries, to
compare the number of injured players and incidence of injury between the intervention group
and the control group.
31
During the eight month season, 262 (14%) of the 1837 included players contracted a total of
298 injures. Of these, 241 (81%) were acute injuries and 57 (19%) were overuse injuries. The
following table shows the locations of the most common body part injured and the type of
acute and overuse injuries:
Intervention
group
(number of
injuries)
Control
group
(number of
injuries)
Ankle
31
47
Knee
25
44
Finger
10
22
Head
7
11
Low back
7
9
Shoulder
4
11
Sprains
48
75
Contusions
15
30
Fractures
8
18
Strains
6
11
Anterior lower leg pain
5
20
Knee pain
5
6
Low back pain
3
5
Body category:
Acute injuries:
Overuse injuries:
Table 5: Most common body part injured and most common type of
acute and overuse injuries. (Olsen et al., 2005)
32
The researchers also made a difference in severity of injuries. There were 5 different types of
severity:
Slight injuries: 0 days of absence and able to participate fully in the next match or
training session
Minor injuries: absence from match or training for 1-7 days
Moderate: absence from match or training for 8-21 days
Major: absence from match or training for > 21 days
The following table shows the severity of injuries for different types of injuries:
Match
Training
Slight
Minor
Moderate
Major
Intervention Group
(958 participants)
103
56
47
4
47
20
32
Control Group (879
participants)
195
112
83
8
62
56
69
Slight
Minor
Moderate
Major
18
0
4
7
7
39
3
9
12
15
Slight
Minor
Moderate
Major
Contact
Non-contact
85
4
43
13
25
51
34
156
5
53
44
54
82
74
48
81
3
22
8
15
3*
2
3
25
25
28
14*1
7
8
19
0
3
All injuries:
Overuse injuries:
Acute injuries
Acute knee or ankle
injuries
Slight
Minor
Moderate
Major
Knee ligament
Meniscus injuries
Players with two or
more injuries
Re-injury (Same type
and location of injury)
* = Anterior cruciate ligament = 3
*1= Anterior cruciate ligament = 10
Table 6: numbers and severity of injuries. (Olsen et al., 2005)
33
The 13 clubs using training exercises to prevent injuries had a significantly lower incidence of
injuries than the clubs in the control group doing no prevention training. Looking at both
tables you can see a great difference between the intervention group and the control group.
The numbers of slight and minor injuries are almost the same in both groups but the moderate
and major injuries are much less in the intervention group. The authors says the following
about the results: “The rate of injuries in adolescent athletes using a structured warming-up
programme as a part of their training improved clinically and statistically, especially the rate
of severe injuries to the knee and ankle. As far as we are aware, our study is the first study
among adolescents with a sufficient sample size to show that acute knee or ankle injuries can
be reduced by 50% and severe injuries even more.” (Olsen et al., 2005).
In the study of Olsen et all. (2005) the researchers chose to use a youth handball teams as a
case of youth sports. The authors explain the following in their article: “Since the intervention
was implemented for both sexes and at different levels, the result indicates that the youth elite
as well as the intermediate and recreational players would benefit from using the warm-up
programme to prevent injuries. We do not know if the results can be generalised to other age
groups or to other youth sports such as football, basketball, or volleyball. However, these
sports have a high incidence and similar pattern of knee and ankle injuries, and the injury
mechanisms are also comparable (most injuries resulting from pivoting and landing
movements). Therefore it seems reasonable to assume that the prevention programme used in
the present study also could be modified to be used in other similar sports. Moreover, if the
goal is to develop movement patterns that are more resistant to injury, it may be easier to
work with even younger players who have not yet established their motion patterns.
Therefore, we suggest that programmes focusing on technique (cutting and landing
movements) and balance training (on wobble boards, mats or similar equipments) are
implemented in players as young as 10-12 years.” (Olsen et al., 2005).
We spoke with Eva Small (E. Small, 2008, personal communication, 31 May), coach of the
Dutch national team under 19, and she told us that in here opinion floorball has a lot of
comparison with handball concerning the pivoting character and the speed of the game of
both sports. Also in our opinion floorball has a lot in common with handball concerning the
movements in both sports, just one great difference is that handball has a lot of jumping
movements while in floorball jumping is not common.
When we inspect the words of Eva Small, the words of the authors and our own opinion, we
think that this warming- up programme could also be effective for floorball players.
Looking at this warming up we can say that most exercises are useful in floorball.
Underneath you can find the preventive program with photographs and explanation that is
useful for floorball and with floorball specific exercises.
34
Warming-up programme by Olsen et al. (2005)
General warm-up
-
Jogging end to end
Forward running with knee lifts
-
Forward running with heel kicks
-
Sideway running with crossovers
-
Forward running with intermittent stops (tapping the ground)
Sprinting
30 seconds per part and 1 repetition each
35
Technique
-
Planting movements
-
Two feet landing after jumping from a box
One exercise each training session, 4 minutes and 5x30 seconds each
Balance
-
Passing the ball (two leg stance)
-
Squats (two leg stance)
36
-
Squats (one leg stance)
-
Passing the ball (one leg stance)
Pushing each other off balance
On a balance mat or wobble board, one exercise during each training session, 4 minutes and
2x90 seconds each
Strength and power
-
One quadriceps exercise:
- Squats to 80 degrees of knee flexion (bending)
-
Bounding strides
37
-
Forward jumps
-
Jump (two legged landing)
-
One hamstring exercise:
- “Nordic hamstring lowers”
2 minutes and 3x10 repetitions each
Out of the results of this study (Olsen et al., 2005) is proved that a right use of the programme
is effective. Because of that we recommend to use the program for 15 consecutive training
sessions when you start with using the programme and after that you have to use the program
for once a week. It is best to use the programme with the whole team but if coach or players
decide not to use the programme you could also do most exercises by yourself at home.
The final conclusion of the authors of this study is that a structured warm-up programme
designed to improve awareness and control of knees and ankles during landing and pivoting
movements reduces injuries of lower limb in youth team handball. Preventive training should
therefore be introduced as a natural part of youth sports training programmes in similar
pivoting sports like floorball.
38
Ankle: anatomy, most common injuries and prevention
As you read in the introduction above, knee and ankle injuries are the most common injuries
in case of playing floorball. In the last paragraph you read detailed information about knee
injuries. In this paragraph we will give some detailed information about the ankle injuries,
anatomy of the ankle, most common ankle injuries and information about prevention of ankle
injuries.
Anatomy
To better understand how ankle injuries occur, it is important to understand some of the
anatomy and the biomechanics of the ankle and. We have tried to keep the information about
the anatomy of the ankle just as simple as possible.
The ankle joint is formed by the connection of three bones. The ankle bone is called the talus.
The top of the talus fits inside a socket that is formed by the lower end of the tibia (shinbone)
and the fibula (the small bone of the lower leg). The bottom of the talus fits on the calcaneus
(heelbone). The connection of the tibia and fibula with the talus is called the supratalar-joint.
The talus works like a hinge inside the socket to allow your foot to move up (dorsalflexion)
and down (plantarflexion), the connection between talus and calcaneus is called the subtalarjoint.
Fig. 5: Ankle anatomy with the three important ankle bones; tibia, fibula and talus.
(www.sloc.org)
For the connection of these bones there are ligaments. Ligament are non-elastic stiff bands of
tissue made of a strong materail called collagen. They maintain the joint stability and prevent
certain movements. On the lateral side of the ankle are three main ligaments who ensure the
stability and too much movement in inversion direction (direction of the foot to the inner side,
what is the most common ankle sprain). These three ligaments are the ligamentum
Talofibulare anterior, lig. Calcaneo fibulare and lig. Talofibulare posterius.
39
These ligaments try to provide stability and prevent too much mobility in the inversion
direction.
The lateral ligaments get some help from the fibularis longus muscle (who runs underneath
the malleolus lateralis towards the medial side of the foot) to prevent too much mobility. This
muscle has also a function in the eversion direction of the foot (direction of the outer side of
the foot). In other words it tries to provide an inversion of the foot.
On the inner (medial) side of the ankle there is also some important ligament to keep the ankle
stabilised in eversion direction and to prevent too much mobility in the same direction.
Ligaments which take care in preventing those movements are lig. Deltoideum who can be
subdivided in three parts; pars tibionavicularis, pars tibiocalcanea and pars tibiotalaris anterior
and posterior. (Rubin & Sallis, 1996), (Valderrabano, 2006), (Werner Platzer, 2005)
Fig. 6: Anatomy of the ankle ligaments and the possible torn ligaments (www.hughston.com)
Fig. 7: Ankle anatomy; tear of the talofibular ligament (www.aurorahealthcare.org)
40
Most common injuries
Because of the studies of Snellman (2001) and Pasanen (2008) we can say that the most
common injury of the ankle is an injury ankle sprain.
An ankle sprain is an injury that has its origin in the ligament structures around the ankle.
There are a lot ligament structures around the ankle but we only want to mention the most
important and the most injured ones.
Most ankle sprains are lateral, affecting the anterior talofibular, posterior talofibular and
calcaneofibular ligaments. This injury often occurs when the ankle rolls too far outward or a
player lands on a foot of another player. The ligaments that connect bones and support the
ankle will stretch and, in worst, tear. It can tear partially or complete. Without adequate care,
an acute ankle trauma can result in chronic joint instability, 20-40% of the acute ankle sprains
develop chronic ankle instability.
There are three gradations of ankle sprain:
Grade 1: a first degree sprain is the most common and requires the least amount of
treatment and recovery. The ligaments connecting the ankle bones are often overstretched and damaged microscopically, but not actually torn. The ligament
damage has occurred without any significant instability developing.
Grade 2: a second degree injury is more severe and indicates that the ligament has
been more significantly damaged, but there is no significant instability. The
ligaments are often partially torn.
Grade 3: a third degree sprain is the most severe. This indicates that the ligament
has been significantly damaged, and that instability has resulted. A grade III injury
means that the ligament has been torn.
(Mosterd, 2000)
Prevention
In this paragraph we will explain something about prevention of ankle injuries. We will show
evidence for a prevention program by translating a study into floorball specific information,
which is directly applicable to floorball players.
As mentioned in the introduction, injuries of ankle and knee’s are the most common injuries
in the Floorball sport. Floorball is a sport with a lot of rotations, weights shifts and turnings
who pressure the knee but also the ankle. Ankle tape or a brace can be good solutions to
prevent injuries but tape is ineffective after a period of time and can cause skin irritations. A
brace can have an unpleasant fit and can limit ankle movements which maybe negative for the
movements of the floorball player.
In recent studies there has been a great improvement in injury prevention without tape or a
brace and the negative effects of these.
ABBA – Study (Amsterdam Balance Board Ankle)
Verhagen et al. (2004) used a balance board in their study to improve the ankle stability.
A significant reduction in ankle sprain risk was found only for players with a history of ankle
sprains.
In the case of an ankle injury there is generally a loss of stability in the ankle joint because of
the damaged ligament(s). They can no longer stabilize the ankle and the muscles around the
ankle may also be damaged. When the muscles around the ankle are still undamaged, the
player can train the muscles around the ankle. The exercises on a balance board are a good
way to train these muscles, so the floorball player can get functional stability in the ankle. In
41
other words, the muscles around the ankle give enough stability to prevent damage of ankle
ligaments/muscles and thereby ankle injuries.
Schedule
At the start of the season, coaches must be educated in the use of the prescribed balance board
training program. We try to compensate that with this document so the coaches can use this
document to learn more about the program/exercises. The team or training group have to have
a couple balance boards.
The training program consisted of 14 basic exercises on and off the balance board, with
variations on each exercise (as you can see on the bottom of Table 7). The program provided
the coach each week with 4 prescribed exercises. (1) 1 exercise without any material, (2) 1
exercise with a ball only, (3) 1 exercise with a balance board only, and (4) 1 exercise with a
ball and a balance board. (Verhagen, 2004)
No Material
Stick
Balance Board
Stick & Balance Board
Exercise 1
Exercise 3
Exercise 5
Exercise 7
One-legged stance with the knee
flexed. Step-out on the other leg with
the knee flexed and keep balance for
5 seconds. Repeat 10 times for both
legs.
Make pairs. Both stand in one-legged
stance with the knee flexed. Keep a
distance of 5 meters. Pass the ball to
each other while maintaining
balance. Repeat 10 times for both
legs.
One legged stance on the balance board
with the knee flexed. Maintain balance
for 30 seconds and change stance leg.
Repeat twice for both legs.
Make pairs. One stands with both feet
on the balance board. Pass the ball to
each other while maintaining balance.
Repeat twice for both players on the
balance board.
Exercise 2
Exercise 4
Exercise 6
Exercise 8
One-legged stance with the hip and
knee flexed. Step-out on the other leg
with the hip and knee flexed, and
keep balance for 5 seconds. Repeat
10 times for both legs.
Make pairs. Stand both in one legged
stance with the hip and knee flexed.
Keep distance of 5 meters. Pass the
ball to each other while maintaining
balance. Repeat 10 times for both
legs
One-legged stance on the balance board
with the hip and knee flexed. Maintain
balance for 30 seconds and change
stance leg. Repeat twice for both legs.
Make pairs. One stands in one-legged
stand on the balance board. Pass the
ball to each other. Repeat twice for
both legs and for both players on the
balance board.
Exercise 10
Exercise 9
Step slowly over the balance board
with one foot on the balance board.
Maintain the balance board in
horizontal position while stepping over.
Repeat 10 times for both legs.
Make pairs. One stands in one-legged
stance with the hip and knee flexed on
the balance board. (Keep distance
between the players of more than one
floorball-stick). The other has the same
position on the floor. Pass over the
floorball stick while maintaining
balance. Repeat twice for both legs and
for both players on the balance board.
Exercise 11
Exercise 13
Stand with both feet on the balance
board. Make 10 knee flexions while
maintaining balance. It is important to
keep the knee and the foot in one
straight line (knee over toe)
Make pairs. One stands on both legs
with the knee’s flexed on the balance
board, the other has the same position
on the floor. Throw and/or catch a
floorball-ball 10 times with one hand
while maintaining balance. Repeat
twice for both players on the balance
board.
Variation on basic exercise:
Exercise 12
Exercise 14
1. Standing leg is stretched
2. Standing leg is flexed
3. The standing is stretched & the eyes are closed
4. The standing is flexed & the eyes are closed
One-legged stance on the balance board
with the knee flexed. Make 10 knee
flexions while maintaining balance.
Repeat twice for both legs. It is
important to keep the knee and the foot
in one straight line (knee over toe)
Make pairs. One stands on one leggedstance with the knee flexed on the
balance board the other has the same
position on the floor. Throw the
floorball-ball 10 times while
maintaining balance. Repeat twice for
both legs and for both players on the
balance board.
Table 7: The exercises of the Amsterdam Balance Board Ankle program
As you
can see in et
Table
7, the exercises
arePronk
divided
into
four(2008))
groups
(Idential
by Verhagen
al. (2004),
adepted by
& de
Vries
42
1.
2.
3.
4.
Exercises with no material
Exercises stick
Exercises balance board
Exercises balance board and stick
Exercise Photos
Exercise 1:
Exercise 2:
Exercise 3:
Exercise 4:
43
Exercise 5:
Exercise 6:
Exercise 7:
Exercise 8:
Exercise 9:
44
Exercise 10:
Exercise 11:
Exercise 12:
Exercise 13:
45
Exercise 14:
(Verhagen et al., 2004, adapted by Pronk & de Vries, 2008)
Each week, all 4 prescribed exercises were of similar difficulty and intensity, with a gradual
increase in difficulty and intensity during a floorball season. During each warm-up, the coach
chose 1 of the 4 prescribed exercises to carry out. The total duration of 1 exercise, in which
both ankles were trained, was approximately 5 minutes. Once an exercise was carried out, it
could not be chosen again during the same week.
Conclusion
The Abba study showed that this balance board program was effective in preventing
recurrence of ankle sprains. The following table shows the results of the ABBA-study (as you
can see below). (Verhagen, 2004)
Fig. 8: Risk of recurrent ankle sprains shown as a percentage of players with ankle sprains
within each category. (Verhagen, 2004)
46
Knee: anatomy, most common injuries and prevention
Out of above mentioned studies we can conclude that knee injuries are (together with ankle
injuries) the most common injuries in case of playing floorball. Underneath we give some
information about the anatomy of the knee and about most common knee injuries. After that
we will give information about prevention of knee injuries.
Anatomy
To better understand how knee injuries occur, it is important to understand some of the
anatomy of the knee. We tried to keep the anatomic information about the knee just as simple
as possible.
The knee joint exist of 3 bones: femur (thigh bone), tibia (shin bone) and patella (kneecap).
The end of the femur joins the top of the tibia to form the knee joint. The patella glides trough
a special groove in the front of the femur.
Between the tibia and the femur are the menisci located. The menisci are very important for
several reasons:
Shock absorption
Gliding
Stability
Inside and around the knee are a few important ligaments. Ligaments are non-elastic stiff
bands of tissue that connect the bones together. The function of ligaments is to limit the
mobility of joints and to keep the joints stabilised. The four major ligaments of the knee are:
Anterior Cruciate Ligament (ACL)
Posterior Cruciate Ligament (PCL)
Lateral Collateral Ligament (LCL)
Medial Collateral Ligament) (MCL)
The ACL and PCL are located inside the knee joint. The ACL resist anterior translation
(translation to the front) of the tibia, in relation to the femur. The PCL resist posterior
translation (translation to the back) of the tibia, in relation to the femur.
Fig 9: Anatomy of the
knee joint.
(www.hughston.com)
47
The MCL is located on the medial (inner) side of the knee and it resists forces from the lateral
(outer) side of the knee. The PCL is located on the lateral (outer) side of the knee and resist
forces from the inner side of the knee. In common we can say that the collateral ligaments
stabilise the knee from side to side.
The knee has four movements: flexion (bend), extension (extend), medial rotation (rotation to
the inside) and lateral rotation (rotation to the outside). The two most important groups of
muscles in relation to the knee are the quadriceps and the hamstring. The quadriceps are a
group of four muscles on the front of the femur and their function is to extend the knee, the
hamstrings are a group of three muscles on the back of the femur and their function is to bend
the knee.
Most common injuries
Because of the studies of Snellman (2001) and Pasanen (2008) we can say that the most
common injury of the knee is an injury of the anterior cruciate ligament. The cause of an
anterior cruciate ligaments injury is mostly an abrupt rotation movement in the knee joint. The
lower limb stands firm on the ground and the upper limb rotates to the outside. When this
movement happens to fast, uncoordinated and too far out of the range of motion the anterior
cruciate ligament gets stretched and can finally rupture. Some examples of causes of anterior
cruciate ligaments injuries are a directly turn after a jump, turn or fall while the foot stands
firm on the ground and slipping away.
Due to the fact that floorball is a sport with a lot of rotations and weight shifts we can imagine
that anterior cruciate ligaments injuries are one of the most common injuries.
Prevention
In this paragraph we will explain something about prevention of knee injuries. We will show
evidence for a prevention program by translating a study into floorball specific information,
which is directly applicable for floorball players.
As mentioned in the introduction, injuries of ankle and knee are the most common injuries in
the Floorball sport. Floorball is a sport with a lot of rotations, weights shifts and turnings
which put the knee under great pressure. In recent studies there has been a great improvement
in injury prevention of the knee because of exercises.
For describing prevention of knee injuries we used the study of Hewett et al. (2005) called
“Anterior cruciate ligament injuries in female athletes”. This study is a meta-analysis which
means that the researchers looked for all related studies. All related studies were included,
overviewed and gave a total result. In contrast to the outcome of one study a meta-analysis
gives a conclusion out of multiple studies.
Hewett et al. (2005) included six studies in their meta-analysis:
Hewett et al. (1995)
Heidt et al. (2000)
Soderman et al. (2000)
Myklebust et al. (2003)
Mandelbaum et al. (2005)
Petersen et al. (2005)
48
The study of Mandelbaum et al. (2005) called “Effectiveness of a neuromuscular and
proprioceptive training program in preventing anterior cruciate ligament injuries in female
athletes: a 2 year follow-up” and the study of Myklebust et all. (2003) called “Prevention of
anterior cruciate ligament injuries in female team handball players: a prospective intervention
study over three seasons” are part of the meta-analysis of Hewett et all. We also used these
both studies individual because they give the best description of their prevention programmes.
We will give a short explanation of all six studies, their results, and conclusions and after that
we will give the final conclusion out of the meta-analysis of Hewett et al. (2005):
Hewett et al. (1995) included 366 high school-aged female soccer, basketball and volleyball
players in the training intervention group. They included 463 players in the control group. The
intervention consisted of a 6-week training intervention performed 3 times a week (60 min per
session) before the start of the season.
The rate of the non-contact ACL injuries was decreased with 72 % in those athletes who
underwent preseason training compared with the untrained group.
Heidt et al. (2000) performed a training intervention on high school female soccer players.
The study consisted of a control group of 258 players and a training group of 42 players
before the start of their competitive season. The training group participated in 13 treadmill
speed-training sessions (2 times a week) and 7 jump-exercise sessions during a 7 week period.
The trained group had a 14 % decrease of overall injuries in comparison with the control
group. There was no great difference in the occurrence of ACL injuries in both groups.
Anterior cruciate ligament rupture occurred in 2.4% of the trained group compared with 3.1%
of the controls. The lack of great difference in ACL injury rates may possibly be attributed to
the fact that the study was underpowered. The number of athletes was too low to demonstrate
great differences in ACL injury rates.
Soderman et al. (2000) included 62 professional female soccer players in the intervention
group and 78 in the control group. The intervention group followed a balance training
programme on a balance board at home for 3 times a week.
The results of this study were negative, there occurred more ACL injuries in the intervention
group then in the control group. The intervention group had 4.45 injuries per 1000 hours of
practices and games compared to 3.83 in the control group. The lack of significant difference
in ACL injury rates may possibly be attributed to the fact that only a small number of athletes
were included, that the minimal balance training was incorporated into the protocol and that
the athletes must perform their exercises at home with no feedback.
Myklebust et al. (2003) performed an ACL intervention study in female team handball
players. This study monitored ACL injury incidence for 3 consecutive seasons in 3 divisions
of Norwegian female handball. The first season was the control season and after that there
were 855 players included in the second season and 850 in the third season who followed the
intervention program.
There were 29 ACL injuries in the control season compared with 23 and 17 in the next 2
intervention seasons. Separately in the elite division there were 13 ACL injuries in the control
season, 6 in the first intervention season and 5 in the second intervention season. There was a
36% decrease of ACL injuries per player per playing time. The authors concluded the
following out of their study: “this study shows that it is possible to prevent anterior cruciate
ligament injuries with specific training”
49
Mandelbaum et al. (2005) included soccer players between the age of 14 and 18 years over a
2-year period. During the first year, 1041 players were included in the intervention group and
1905 players were included in the control group. The second-year intervention group
consisted of 844 players, and 1913 players served as the control group. During the first
season, there were 2 non contact ACL injuries resulting from the intervention group, which
was significantly fewer than the 32 injuries resulting of the control group. During the second
season, there were 4 non contact ACL injuries in the intervention group and 35 in the control
group. We have to keep in mind that the control group was a two times as big as the
intervention group so the results are a bit misrepresented.
Combined over the 2 years of the study, a total of 6 ACL ruptures occurred in the training
group in comparison with 67 in the control group.
The conclusion of the authors is: “Using a training programme may have a direct benefit in
decreasing the number of anterior cruciate ligament injuries in soccer players.”
Petersen et al. (2005) performed a study of ACL injury prevention in German female team
handball players. The intervention designed to prevent ACL injuries was instituted with a total
of 134 players, 142 other players followed their normal training routines. The ACL injury
prevention intervention was based primarily on the work of Myklebust et al. and consisted of
3 exercise components: balance board exercises, jump exercises, and balance mat exercises.
Each component was progressed in 6 phases from easy to more difficult. There were 5 ACL
injuries in the control group compared with 1 in the trained group.
In their final conclusion after they reviewed all the 6 articles Hewett et al. came to the
following conclusion;
“There is evidence that training decreases potential biomechanical risk factors for ACLinjuries and decreases the incidence of ACL injuries in female athletes. Three of the six
interventions in this meta-analysis demonstrated significant effect on ACL injury rates.
Five of the six interventions demonstrated positive trends in reduction of ACL injuries.
However, we do not yet know which of the components out of the interventions are most
effective or whether their effects are combinatorial. Future directions will be to assess the
relative efficacy of these interventions alone and in combination to achieve the optimal effect.
Final conclusions from this examination of these 6 studies are that training may assist in the
reduction of ACL injuries in female athletes if:
balance, strengthening and jumping exercises are incorporated into a
comprehensive training protocol;
the training sessions are performed more than 1 time per week; and
the duration of the training program has a minimum of 6 weeks in length.
All 3 studies that incorporated high-intensity jumping exercises reduced ACL risk, whereas
the studies that did not incorporate high-intensity jumping exercises did not reduce ACL
injury risk. The jump component of these interventions (which trains the muscles, connective
tissue, and nervous system to effectively carry out the stretch-shortening cycle and that focus
on proper technique and body mechanics) appears to reduce ACL injuries.” (Hewett et al.
2005)
If we look at the words of the authors we can say that a preventive programme for ACL
injuries is effective if it’s contains balance, strengthening and jumping exercises, if there is
minimum of 2 times performance per week and if the duration of the programme has a
minimum of 6 weeks.
50
We combined the prevention programs of Myklebust et al. (2003) and Mandelbaum et al.
(2005) because there is evidence that these programs are effective. Both programs are
handball related but we turned them into a floorball related program for prevention of knee
injuries.
Underneath you can find the preventive program with photographs and explanation that is
useful for floorball and with a number of floorball specific exercises. The program contains
the following parts: warming-up, stretching, strengthening exercises, jumping exercises,
running exercises and balance exercises. It is reasonable to start with a short warming-up and
stretching. If you already have done a warming-up or if you start with the programme after
exercising you can start with the strengthening exercises.
Warming-up
Jogging line to line
Knee lifts and heel kicks
Backward running
Stretching
-
Calf stretch
Quadriceps stretch
Hamstring stretch
Inner thigh stretch
Hip flexor stretch
Strengthening
Walking lunges
Russian hamstring
Single-toe raises
Jumping
-
Lateral hops
Forward hops
Single-legged hops
Vertical jumps
Scissor jumps
Running
Shuttle run
Diagonal run
Bounding run
(Mandelbaum et all., 2005)
Balance
Mat (first difficulty)
-
Mat exercise 1
Mat exercise 2
Mat exercise 3
Mat exercise 4
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Wobble board (second difficulty)
-
Wobble board exercise 1
Wobble board exercise 2
Wobble board exercise 3
Wobble board exercise 4
Wobble board exercise 5
Wobble board exercise 6
(Myklebust et all. 2003, adapted by Pronk & de Vries, 2008)
Underneath you can find the ACL prevention program with photographs:
Warming-up
The purpose of the warm-up section is to allow the athlete to prepare for activity. By warming
up your muscles first, you greatly reduce the risk of injury.
Jogging line to line (1 minute)
Knee lifts and heel kicks (30 seconds both)
Backward running (1 minute)
Stretching
It is important to incorporate a short warm-up prior to stretching. By doing the exercises
outlined here, you can improve and maintain your range of motion, reduce stiffness in your
joints, reduce post-exercise soreness, reduce the risk of injury and improve your overall
mobility and performance.
Don't bounce or jerk when you stretch. Gently stretch to a point of tension and
hold.
52
-
Hold the stretch for 30 seconds. Concentrate on lengthening the muscles when you
are stretching.
Calf stretch (15 seconds, 2 repetitions both sides)
Quadriceps stretch (15 seconds, 2 repetitions both sides)
Hamstring stretch (15 seconds, 2 repetitions both sides)
Inner thigh stretch (15 seconds, 2 repetitions both sides)
53
Hip flexor stretch (15 seconds, 2 repetitions both sides)
Strengthening
This part of the program focuses on increasing leg strength. This will lead to increased leg
strength and a more stable knee joint.
Walking lunges (3 sets x 10 repetitions)
Purpose: Strengthen the thigh (quadriceps) muscle.
Instruction: Lunge forward leading with your right leg. Push off with your right leg and lunge
forward with your left leg. Drop the back knee straight down. Make sure that your keep your
front knee over your ankle. Control the motion and try to avoid your front knee from caving
inward. If you cannot see your toes on your leading leg, you are doing the exercise
incorrectly.
Russian hamstring (3 sets x 10 repetitions)
Purpose: Strengthen hamstrings muscles
Instruction: Kneel on the ground with hands at your side. Have a partner hold firmly at your
ankles. With a straight back, lean forward leading with your hips. Your knee, hip and shoulder
should be in a straight line as you lean toward the ground. Do not bend at the waist. You
should feel the hamstrings in the back of your thigh working. Repeat the exercise for 3 sets of
10, or a total of 30 reps.
54
Single-toe raises (2 sets x 30 repetitions)
Purpose: This exercise strengthens the calf muscle and increases balance.
Instruction: Stand up with your arms at your side. Bend the left knee up and maintain your
balance. Slowly rise up on your right toes with good balance. You may hold your arms out
ahead of you in order to help. Slowly repeat 30 times and switch to the other side. As you get
stronger, you may need to add additional repetitions to this exercise to continue the
strengthening effect of the exercise.
Jumping
These exercises are explosive and help to build, power, strength and speed. The most
important element when considering performance technique is the landing. When you land
from a jump, you want to softly accept your weight on the balls of your feet slowly rolling
back to the heel with a bent knee and a straight hip. These exercises are basic, however, it is
critical to perform them correctly. Please take the time to ensure safe and correct completion
of these exercises.
Lateral hops (20 repetitions)
Purpose: Increase power/strength emphasizing knee control
Instruction: Stand with a cone or other obstacle to your left. Hop to the left over the cone
softly landing on the balls of your feet land bending at the knee. Repeat this exercise hopping
to the right.
55
Forward hops (20 repetitions)
Purpose: Increase power/strength emphasizing knee control
Instruction: Hop over the cone or other obstacle softly landing on the balls of your feet and
bending at the knee. Now, hop backwards over the obstacle using the same landing technique.
Be careful not to snap your knee back to straighten it. You want to maintain a slight bend to
the knee.
Single-legged hops (20 repetitions)
Purpose: Increase power/strength emphasizing knee control.
Instruction: Hop over the cone or other obstacle landing on the ball of your foot bending at the
knee. Now, hop backwards over the obstacle using the same landing technique. Be careful not
to snap your knee back to straighten it. You want to maintain a slight bend to the knee. Now,
stand on the left leg and repeat the exercise. Increase the number of repetitions as needed.
Vertical jumps (20 repetitions)
Purpose: Increase height of vertical jump.
Instruction: Stand forward with hands at your side. Slightly bend the knees and push off
jumping straight up. Remember the proper landing technique; accept the weight on the ball of
your foot with a slight bend to the knee. Repeat 20 times and switch sides.
56
Scissor jumps (20 repetitions)
Purpose: Increase power and strength of vertical jump.
Instruction: Lunge forward leading with your right leg. Keep your knee over your ankle. Now,
push off with your right foot and propel your left leg forward into a lunge position. Be sure
your knee does not cave in or out. It should be stable and directly over the ankle. Remember
the proper landing technique; accept the weight on the ball of your foot with a slight bend to
the knee.
Running
Shuttle run with forward/backward running (1 minute)
Purpose: Increase dynamic stability of the ankle/knee/hip complex
Instruction: Starting at the first cone, sprint forward to the second cone, run backward to the
first cone, sprint forward to the second cone (etc.).
Diagonal run (1 minute)
Purpose: To encourage proper technique/stabilization of the outside planted foot to deter the
position from occurring.
Instruction: Face forward and run to the first cone on the left. Pivot off the left foot and run to
the second cone. Now pivot off the right leg and continue onto the third cone. Make sure that
the outside leg does not cave in. Keep a slight bend to the knee and make sure the knee stays
over the ankle joint.
57
Bounding run (1 minute)
Purpose: To increase hip flexion strength/increase power/speed
Instruction: Starting on the near sideline, run to the far side with knees up toward chest. Bring
your knees up high. Land on the ball of your foot with a slight bend at the knee and a straight
hip. Increase the distance as this exercise gets easier.
(Mandelbaum et al., 2005) (PEP Program, n.d.)
Balance
Mat (first difficulty)
Exercise 1: two players both standing one legged on a mat passing the ball to each other
Exercise 2: jump from a box (30-40 cm high) with a two foot landing with flexion in hip and
knees on the mat
58
Exercise 3: jump from a box (30-40 cm high) with a one leg landing with flexion in hip and
knee
Exercise 4: Two players both standing on balance mats trying to push their partner out of
balance, first on two legs, then on one leg.
Wobble board (second difficulty)
Exercise 1: two players, both standing two legged on balance boards passing the ball to each
other
Exercise 2: squats on two legs, then on one leg
Exercise 3: two players, both standing one legged on the board passing the ball to each other
59
Exercise 4: two legged stance on the board, try to juggle
Exercise 5: one foot on the board, try to juggle
Exercise 6: two players, both standing on balance boards trying to push their partner out of
balance, first on two legs, then on one leg.
All balance exercises need to be done for 1 minute each. If it is a one legged exercise 1
minute per leg.
(Myklebust et al., 2003, adapted by de Vries & Pronk, 2008)
There is a possibility to do this program at home. All exercises can be done at home. But if
the exercises are not completely clear, you always have to contact your coach for the right
instructions.
60
Training Principles
Our client asked us to make a topic about performing the general condition of the floorball
players. This guideline had to be a work-out over a couple of weeks which the players could
do at home, besides the training of their own team or the national team.
The fact that we don not know enough about the structure of a floorball season, the
tournaments in one season, which are the most important matches and because
we do not want to meddle with the trainings build-up which the coach of the team has made
we decided not to make a training program for the entire season.
Because of the arguments above, we decided to make an off-season trainings program for the
floorball players to work on during the time between the end of the competition and the start
of the new season. By means of this program, the player can get in shape before the start of
the main training for the next season.
This trainings program, which you can see below, had a build up in intensity during the period
of time. It is a 6 week program which has to be started 6 weeks before the start of the main
training with the team.
Discipline plays a key-role to determine on which level the player can start the main training
with the team before the start of the season;
Week 1
Training One
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Seven minute tempo-run* (about 12 km/hour), two minutes recovery by dribble,
seven minutes tempo-run*
Five minute walk
Five times 30 seconds high speed-run* (about 15 km/hour) alternate with a rest
period with a low intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Training Two
A sports activity of 1 hour to the player’s interests (no floorball). For example:
Swimming
Fitness
Cycling
Playing tennis
Playing volleyball
Week 2
Training One
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Ten minute tempo-run*, two minutes recovery by dribble, seven minutes temporun*
Five minutes jogging
61
-
Seven times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Training Two
A sports activity of 1 hour to the player’s interests (no floorball). For example:
Swimming
Fitness
Cycling
Playing tennis
Playing volleyball
Week 3
Training One
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Fifteen minute tempo-run*, two minutes recovery by dribble, ten minutes temporun*
Five minutes jogging
Eight times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Training Two
A sports activity of 1 hour to the player’s interests (no floorball). For example:
Swimming
Fitness
Cycling
Playing tennis
Playing volleyball
Week 4
Training One
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Fifteen minute tempo-run*, two minutes recovery by dribble, ten minutes temporun*
Five minutes jogging
Ten times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Training Two
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
62
Exercises
Lying on your back, arms crossed for the chest, knee bended, tap 20 times with
your left elbow your right knee and vice versa. Keep your shoulder from the
ground so you keep tension on the abdomen.
Push-up 15 times
Lying on your back, shoulder of the ground, arms crossed for the chest and the
knee in 90 degree’s. Sit-ups in 3 series of 7 repetitions.
-
Five minutes jogging
Ten times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Week 5
Training One
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Fifteen minute tempo-run*, two minutes recovery by dribble, ten minutes temporun*
Five minutes jogging
Ten times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Training Two
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Exercises
Lying on your back, arms crossed for the chest, knee bended, tap 20 times with
your left elbow your right knee and vice versa. Keep your shoulder from the
ground so you keep tension on the abdomen.
Push-up 15 times
Lying on your back, shoulder of the ground, arms crossed for the chest and the
knee in 90 degree’s. Sit-ups in 3 series of 7 repetitions.
-
Five minutes jogging
Ten times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Week 6
Training One
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Fifteen minute tempo-run*, two minutes recovery by dribble, ten minutes temporun*
Five minutes jogging
63
-
Ten times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
Training Two
Five minute warm-up. Warm up the muscles by running about one kilometre. In
this kilometre the player does some exercises like; knee lifts, heel kicks, walking
lunches, sideways running with crossovers. After that do some stretching.
Exercises
Lying on your back, arms crossed for the chest, knee bended, tap 20 times with
your left elbow your right knee and vice versa. Keep your shoulder from the
ground so you keep tension on the abdomen.
Push-up 15 times
Lying on your back, shoulder of the ground, arms crossed for the chest and the
knee in 90 degree’s. Sit-ups in 3 series of 7 repetitions.
-
Five minutes jogging
Ten times 30 seconds high speed-run* alternate with a rest period with a low
intensive dribble of 1,5 minute
Afterwards a 5 minute recovery walk and stretching
* Tempo run: there has to be tried to run in a speed of 5 minutes per kilometre (12 km/hour)
High speed run: there has to be tried to run in a speed of 4 minutes per kilometre (15 km/hour)
(Fox, 2004)
64
Conclusion
In the conclusion we evaluate the objects which we made in advance of our qualifying
assignment.
The main object was “To give Floorball players in general, and the national Dutch team in
particular, advice on sport nutrition, prevention of injuries and training principles in order to
raise the performance level of Floorball players.”
We divided the main goal in three particular chapters; sport drinks, injury prevention and
training principles. The chapters are ordered on the following way in the document;
The first two chapters are described expansive in comparison with the third chapter. In the
first chapter we explain the importance of drinking before, during and after exercise. We
discovered that a good or a bad nutrition has a great influence on the performance. Besides
that we came to the conclusion that it is very important to take the right nutrients on the right
time to improve the performance. There were also some other important discovery’s which
we did not expect, one of them was that there is no benefit for the addition of vitamins in
sport drinks.
In the second chapter we described injury prevention in three paragraphs. Injury prevention in
general (specific for floorball), prevention of ankle injuries and prevention of knee injuries in
floorball. We found a high level of evidence for using a general warm-up program. This
program is based on a study of handball players in Norway. We translated this program to
Floorball because of the big comparisons between the two sports. The players who did this
program had a 50 percent reduce of injuries in comparison with the control group. For the
injury prevention of ankle injuries we used a study which concluded that a balance board
program could reduce the incidence of ankle sprain with 30,5 % in comparison with the
control group.
To describe the incidence and prevention of knee injury we used a meta-analysis which
included six studies. The overall conclusion of this meta-analysis was that a trainings program
with stretching, strengthening exercises, jumping exercises, running and balance exercises
(mat and balance board) is effective to prevent knee injuries. There was no study which could
get the best evidence for one of these exercises to be the best injury prevention. But a
combination of these exercises turned out to be the best prevention for knee injuries. Three of
the six interventions in this meta-analysis demonstrated significant effect on ACL injury rates.
Five of the six interventions demonstrated positive trends in reduction of ACL injuries.
Finally chapter three is a short and uncomplicated chapter for the players to do some training
at home during the end of the competition and the start of the new season. It is based on the
normal trainings principle which is detailed described by Fox (2004) in his book
‘Physiology’.
65
Summary
HOGESCHOOL VAN AMSTERDAM
HOGESCHOOL VOOR PARAMEDISCHE OPLEIDINGEN
OPLEIDING FYSIOTHERAPIE
SUMMARY QUALIFYING ASSIGNMENT
Wietse de Vries en Johannes Jacobus Maria Pronk
Date/year: 20-06-2008
Title: Professionalisation of floorball: sports nutrition, injury prevention and training
principles.
Objective:
“To give Floorball players in general, and the Dutch national team in particular, advice on
sport nutrition, prevention of injuries and training principles in order to raise the
performance level of Floorball players.”
Summary:
Floorball is a new, fast and upcoming sport, which is already very popular in Scandinavian
and Eastern-European countries, but not yet in the Netherlands where it wasn’t introduced
until 1996. The Dutch national team cannot yet catch up with the other Floorball countries,
and the physiotherapist of the Dutch national team asked us to write a program to raise the
level of the team and the sport. The goals set by our client in combination with our own
interests made us describe the following topics in this document:
-
Sports nutrition: drinking before, during and after exercising
Sports nutrition in general
Structured warming-up program to prevent injuries
Prevention of ankle injuries
Prevention of knee injuries
Training principles during off-season
Contact:
Leander Pronk
Wietse de Vries
leanderpronk@hotmail.com
wietsedev@hotmail.com
66
Directions for further development
In our opinion there can be and have to be more research in floorball. Working on this project
learned us that there are less specific studies and that there is less specific information which
is directly written for Floorball. Most of the studies we used for our qualifying assignment
were studies which were specific wrote to another sport (like handball and volleyball) and had
to be translated to floorball. We choose this solution because we think that we could get the
highest possible level of evidence, but it is not ideal. Considering this, there is more research
needed about floorball. We think there is no futher indication for student’s physiotherapy to
raise the level of floorball at this moment because floorball first need a professionalisation on
other domains.
The main goal of our qualifying assignment was to professionalize the floorball sport in
general and in the Netherlands in specific. When we start working on the first object we
discovered that the level of Floorball in The Netherlands is on a doubtful level. Talking about
this ‘problem’ and possible reasons we came to the conclusion that the Dutch Floorball Union
(NeFUB) has fewer members than a lot other sport-unions or even amateur soccer clubs.
Because of this there is less international success, practically no media attention, less sponsors
who want to sponsor local teams of even the National Team, less money and facilities for the
players and in the end less young players who want to join a floorball team.
We think that there are enough sponsors who want to sponsor a regional team or the national
floorball team. But the problem is that there are not enough people available who show
willingness to reach these sponsors.
The main recommendation that we want to make is; try to reach sponsors. That would bring in
more money, more facilities for the players and give the floorball sport a great boost into the
right direction. Another possibility is to promote the floorball sport on primary and high
school to make young kids interested in floorball and get more licensed players.
We think that it is a good idea to let students of the study Sports Management helps the
floorball sport in the right direction by searching sponsors and making a promotion packet for
primary and high school.
67
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References of the figures
Figure 1: Retrieved from
http://www.floorballquebec.ca/gallery2/main.php?g2_view=core:DownloadItem&g2_itemId=
712
Figure 2: Retrieved from
http://www.philadelphiafloorball.com/files/pfc/imce_user_1/stick2_0.png
Figure 3: Retrieved from
www.viewit.com/Merchant2/graphics/FitterFirstImages/IntermediateBoard20.jpg
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de Vries (2008)
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(2004) The effect of a proprioceptive balance board training program for the prevention of
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de Vries (2008)
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Appendix
Appendix 1: Presentation Training Floorball under 19; 31 May 2008
Hieronder vind u de presentatie die wij wilden geven aan het Nederlands floorballteam onder
19. Het doel van deze presentatie was om de informatie uit de beroepsopdracht mondeling
over te brengen op onze doelgroep.
Aanvang training: 13.00 uur
Voor aanvang van de training stellen wij ons voor aan de spelers en aan de
trainer(s)/begeleiders en vertellen we waarom we er zijn en wat we gaan doen.
Een belangrijk aspect voor ons is de warming up, wij willen dit vastleggen en tegelijkertijd
analyseren om hier vervolgens in de presentatie op terug te komen.
Vervolgens gaan wij kijken naar de training en maken beelden van de punten die ons
opvallen. Hiervan maken we video beelden en stellen wij af en toe wat vragen aan de
coach/trainer en/spelers indien hiervoor gelegenheid en tijd is, ook dit leggen wij graag vast
op beeld. Mogelijk doen wij een kort interview met een speler/coach en vragen naar
onderwerpen als blessures, voedingspatroon, ambities, motivatie, andere hobby’s, studie,
uitgaan etc.
Tijdens de training zetten wij zelfgemaakte sportdrank klaar (uit ons voedingsdocument) om
te stimuleren dat er gedronken word voor tijdens en na de training en om te laten zien dat een
zelfgemaakte sportdrank lekker maar met name geschikt zijn om de perfecte samenstelling te
maken. We willen ook laten zien dat de spelers de sportdrank kunnen aanpassen naar hun
eigen wensen c.q. smaken.
Wij zetten ongeveer 20 minuten voor het einde van de training alles klaar voor de presentatie
en evalueren samen (met zijn tweeën) de training, de punten die in de training naar voren zijn
gekomen willen wij ook in de presentatie meenemen en we willen de spelers hiermee
confronteren.
Benodigdheden
-
Videocamera
Balance board
Balance mat
Floorbalstick en bal
Zelfgemaakte sportdrank
Tekst
Hartelijk welkom en bedankt alvast dat we de gelegenheid krijgen iets te komen vertellen. Wij
zijn Leander Pronk en Wietse de Vries, 2 3e jaars studenten fysiotherapie aan de Hogeschool
van Amsterdam. Wij zijn momenteel bezig met onze afstudeerscriptie en deze gaat over
Floorball. Wij zijn door de fysiotherapeut van het Nederlands Floorball team; Alexander
Lambalk gevraagd om een opdracht te maken wat betreft voeding en dan met name drinken
voor tijdens en na de wedstrijd, blessurepreventie en trainingsopbouw. Het hoofdprobleem
waar Alexander mee kwam was dat floorball in Nederland nog op een laag niveau staat terwijl
het elders in de wereld (met name Scandinavië) zeer populair en professioneel is. Het
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hoofddoel van onze opdracht was dan ook om floorball in Nederland te professionaliseren.
Als twee simpele studenten fysiotherapie is dat natuurlijk niet erg gemakkelijk dus zijn we
begonnen bij de onderwerpen waar we wel verstand van hebben.
Professioneel bezig zijn met de sport
Zoals de spelers allicht weten is de sport in Nederland t.o.v. bijvoorbeeld Scandinavië en
Duitsland onderontwikkeld. Dit komt met name omdat die landen meedoen op een hoog
internationaal niveau, dit trekt media aandacht, sponsoren en levert uiteindelijk geld op. Als
we bijvoorbeeld kijken naar het buitenland en dan met name de Scandinavische landen is de
sport daar gigantische populair: Zweden heeft 1.500 clubs met meer dan 88.000 spelers met
licentie. Finland heeft 19.000 spelers verdeeld over 500 clubs, en Zwitserland heeft ook
19.000 spelers verdeeld over 360 clubs. Noorwegen heeft 170 clubs voor 3.500 spelers met
licentie. Nederland heeft slechts 27 clubs.
Een ander voorbeeld waaraan de populariteit goed te meten is het aantal toeschouwers. In
1996 werd het eerst WK floorball gehouden in Zweden, in de wedstrijd om de 3e plaats zat er
al 9500 mensen op de tribune, in de finale waren dit er zelf 15.000 en werd de wedstrijd live
uitgezonden op tv. Zover is het in Nederland nog niet en dit zal nog wel een aantal decennia
duren voordat het zover is maar dat moet deze groep er niet van weerhouden het hoogste te
willen bereiken.
Omdat er in Nederland kortweg gewoon te weinig geld is om heel professioneel te zijn
moeten er andere manieren gevonden worden om beter te worden. Hiermee bedoelen we
vooral dat je in jezelf moet investeren om beter te worden.
Als we een vergelijking maken met een andere sport en met andere sporters. Hoeveel uur per
week trainen zij? Op welke manier gaan ze met hun sport om? Wat doen en laten zij voor hun
sport?
Om te beginnen kijken we naar een speler van de A1 van Ajax die ongeveer 18 jaar is. Deze
speler traint 7 x per week en speelt een wedstrijd. Het trainen is niet het enige: ze worden door
de diëtiste gewezen op hun voeding en moeten daar op letten, ook doen ze thuis nog een
aantal oefeningen ter preventie van blessures. In het dagelijks leven houden ze rekening met
het feit dat ze topsporter zijn: dat betekent zelden uit, hard trainen, goed eten en goed rusten.
Daarnaast hebben we een vergelijking gemaakt met een wielrenner op beloftenniveau van
jullie leeftijd. Deze traint gemiddeld 15/20 uur per week en rijd daarnaast vaak 1 a 2
wedstrijden. Hij let zeer goed op zijn voeding vanwege zijn vetpercentage en de inname van
voldoende voedingstoffen. Tevens moet hij in het dagelijks leven rekening houden met het
feit dat hij zoveel sport: goed eten, op tijd naar bed, weinig uitgaan, geen alcohol en niet
roken.
Nu hebben jullie 2 voorbeelden gehad van sporters op hoog niveau, onze vraag aan jullie is nu
wat jullie gemiddeld doen in een week om beter te worden in je sport?
Zoals jullie nu waarschijnlijk ook al wel merken is er een groot verschil tussen een voetballer,
wielrenner en jullie als floorballer. Nou willen we niet zeggen dat jullie net zoveel in de week
moeten trainen als deze sporters maar het letten op voeding en bijvoorbeeld het doen van de
oefeningen ter blessurepreventie kunnen er al aan bijdragen dat jullie beter worden. En
misschien is er dan wel de mogelijkheid om alsnog de stap naar het buitenland te maken en
daar op een hoog niveau te gaan floorballen.
Voeding
72
Het is belangrijk om goed te eten, niet te dik te zijn, je fit te voelen en diep te kunnen gaan in
een wedstrijd. Ook rond een floorball wedstrijd of toernooi is het belangrijk om je lichaam
steeds te voorzien van vocht en voedingsstoffen om je lichaam optimaal te laten presteren. Bij
een vochtverlies van 5% kan het prestatie niveau met 30% dalen. Dit geeft wel aan hoe
belangrijk het is om goed te drinken.
Daarnaast is het belangrijk om je lichaam goed te laten herstellen tussen de wedstrijden door
of in de pauzes van de wedstrijden. In je lichaam moeten alle voedingsstoffen, vitamines,
mineralen, koolhydraten, eiwitten, vetten en vocht aanwezig zijn om het herstel te bevorderen.
Koolhydraten zijn de belangrijkste voedingstoffen voor het menselijk lichaam. Het lichaam
kan koolhydraten het snelst omzetten in energie, in vergelijking met vetten en eiwitten.
Koolhydraten worden omgezet in glycogeen en opgeslagen in de spieren en lever.
Spierglycogeen word omgezet tot energie. Tijdens het sporten verbruiken we veel energie, en
dus is de verbranding van koolhydraten erg hoog. Hierdoor word de spier en leverglycogeen
voorraad snel verbruikt. Hierdoor is het belangrijk om tijdens het sporten de koolhydraat
balans op peil te houden om geen prestatievermogen te verliezen. Onderzoek heeft
aangetoond dat een sportdrank die 60 tot 80 gram koolhydraten per liter bevat perfect is voor
een floorball speler. Zowel gekeken naar de hoeveelheid vocht als de hoeveelheid
koolhydraten.
Doordat we sporten zweten we, hierdoor verliezen we niet alleen vocht maar ook elektrolyten
zoals Natrium, Kalium, Chloor en Magnesium.
Een belangrijk verschil tussen natrium en andere elektrolyten (kalium en magnesium) die
verloren gaan bij het zweten is dat natrium een directe invloed heeft op de prestaties.
Daarnaast is het verlies van natrium een stuk hoger als dat van andere elektrolyten. Onderzoek
heeft aangetoond dat er een verlies van natrium optreed van ongeveer 400 tot 1100 mg per
liter. Een gemiddeld persoon verliest ongeveer 1 liter per uur sporten. Aan de hand daarvan
kunnen we zeggen dat er een inname moet zijn van 400-1100 mg natrium per liter per uur.
Veel sportdranken bevatten vitamines, dit heeft echter meer een commerciële betekenis dan
een prestatie vervorderende. Het is bewezen dat toegevoegde vitamines niet presentatie
bevorderend werkt. Een tekort aan vitamines ontstaan gedurende een aantal weken en kan
nooit worden veroorzaakt door een floorball wedstrijd van een uur. Een tekort aan vitamines
kan alleen opgevangen worden door een uitgebalanceerd voedingspatroon, rijk aan vitamines
en mineralen. Het toevoegen van vitamines heeft geen effect op de presentatie en kan de
osmolaliteit van een sportdrank onnodig verhogen. Een verhoogde osmolaliteit kan zorgen
voor buikpijn en een verminderde maaglediging, wat een negatief effect heeft op de prestatie.
Concluderend kunnen we zeggen dat een perfecte sportdrank voor een floorball speler 60-80
gram koolhydraten en 400-1100 mg natrium per liter bevat. Een hoger of lagere hoeveelheid
koolhydraten, toegevoegde vitamines of andere elektrolyten is niet gewenst. Daarnaast is het
af te raden om dranken te nuttigen waarin caffeine, taurine en koolzuur is toegevoegd.
Voor:
Drink meteen (5 tot 10 min) voor de wedstrijd 200-300 ml sportdrank. De reden voor het
nuttigen van sportdrank 5-10 min voor het begin van de wedstrijd is simpel. Als je de
wedstrijd begint met een optimale vochtbalans voorkomt dit uitdroging. Het tijdstip van
drinken is erg belangrijk, als je een uur voor de wedstrijd begint met drinken word de urine
productie gestimuleerd en moet je waarschijnlijk vlak voor het begin van de wedstrijd naar de
wc. Het gevolg hiervan is een verlies aan vocht terwijl het doel is om vocht op te nemen.
73
Een andere reden voor een goede timing is de rebound hypoglycaemia (laag bloedsuiker). Als
je koolhydraten nuttigt met een hoge glycemische index (enkelvoudige suikers die snel
worden opgenomen) stijgt het bloedsuikergehalte snel. Het lichaam maakt dan insuline aan
om de koolhydraten op te nemen in de cellen. De insuline productie stopt pas als het
bloedsuiker weer op een normaal level is, maar de overgebleven insuline zorgt ervoor dat het
bloedsuiker nog iets verder daalt, daarnaast zakt het bloedsuiker ook door het sporten. Wat er
uiteindelijk voor zorgt dat het bloedsuiker ver onder het normale niveau is gedaald en wat
ervoor kan zorgen dat we ons slap, moe en duizelig voelen.
Vanwege deze twee redenen is het belangrijk om 5-10 minuten voor een wedstrijd of
gedurende de warming-up een isotone sportdrank te nuttigen.
Tijdens:
Drink 200-300 ml isotone sportdrank elke 15-20 minuten tijdens het sporten. Dit wil zeggen,
probeer tijdens de pauzes gedurende een floorball wedstrijd 200-300 ml sportdrank te
nuttigen. De structuur van een floorball wedstrijd met 3 delen van 20 min met 2 pauzes is
eigenlijk ideaal om de vochtbalans op peil te houden en het verlies aan energie op te vangen.
Belangrijk om te weten is dat het beter is om grotere hoeveelheden vocht te drinken in plaats
van steeds kleine hoeveelheden te nippen. De vocht uitscheiding in de maag gaat een veel
sneller als deze een grote hoeveelheid vocht binnenkrijgt. Ook als je geen dorst hebt is het
belangrijk om te blijven drinken, een dorstig gevoel is een slechte indicator omdat dit een van
der eerste symptomen van uitdroging is. Als je dorst krijgt is het eigenlijk al te laat.
Na:
Inname van vocht, koolhydraten, eiwitten en natrium is erg belangrijk in het eerste uur na
inspanning voor het herstel. Tijdens het sporten verlies je een hoop vocht maar tevens veel
glycogeen uit de spieren. Voor een volledig herstel van glycogeen in de spieren moet er veel
koolhydraten genuttigd worden, direct na inspanning.
Normaal gesproken is er een glycogeen productie van 5% maar direct na het sporten is dit
verhoogd tot 8%. Dit betekend dat een hoge koolhydraat inname noodzakelijk is voor een snel
herstel. Daarnaast is het belangrijk dat er een inname van eiwitten en natrium nodig is.
Eiwitten zijn nodig om de beschadigde spiervezels opnieuw te laten herstellen. Natrium is
nodig om de glucose omzetting in spierglycogeen mogelijk te maken. Daarnaast heeft
Natrium een belangrijke functie in de vochtabsorptie. De regel voor koolhydraatinname is 1
gram koolhydraten per kg lichaamsgewicht. Energiedranken met een hoog koolhydraatgehalte
kunnen na het sporten raadzaam zijn (wat ze niet zijn voor of tijdens het sporten). Bij deze
energiedranken met een hoog energie gehalte is het wel verstandig om een mespuntje zout toe
te voegen omdat de hoeveelheid natrium te laag is in deze dranken (zoals bv. AA Drink high
Energy)
Blessurepreventie
Uit onderzoek is gebleken dat blessures aan enkel en knie het meeste voorkomen bij
Floorball. Een aantal van jullie gaf tijdens de training aan wel eens een blessure te hebben
gehad. Uiteraard is dit niet leuk, en zeker niet als je een aantal weken tot maanden
uitgeschakeld bent door een blessure. Wij zijn de afgelopen weken bezig geweest met
blessuren preventies en wij hebben hierover een aantal wetenschappelijke artikelen over
geanalyseerd. Met name tijdens de warming-up zijn ons een aantal zaken opgevallen.
Wat vonden de spelers zelf van de warming-up?
Uit onderzoek is gebleken dat een goede warming-up de blessures tot 50% kan laten dalen.
Wij willen deze warming-up laten zien en wellicht kunnen jullie deze in samenspraak met de
trainerstaf inbrengen in jullie training. Het is de bedoeling dat deze warming-up de eerste 15
74
trainingen/wedstrijden word gedaan en vervolgens 1 keer per week word herhaald tot het
einde van het seizoen.
Tot slot willen wij een aantal oefeningen met jullie doornemen die jullie thuis kunnen doen of
voor of na de training met elkaar kunnen doen. Deze oefeningen zorgen ervoor dat je stabieler
word in je enkels en knieën en dat je tijdens een floorball wedstrijd behoeden voor blessures
en het mogelijk maken om sneller te draaien, sprinten, schieten etc. met minder risico op
blessures.
Gestructureerde warming-up
Warm-up:
-
Jogging end to end
Backward running with sidesteps
Forward running with knee lifts
Forward running with heel kicks
Sideway running with crossovers
Forward running with trunk rotations
Forward running with intermittent stops
Sprinting
Technique:
Planting and cutting movements
Jump shot landings
One exercise each training session, 4 minutes and 5x30 seconds each
Balance:
Passing the ball (two leg stance)
Squats (one or two leg stance)
Passing the ball (one leg stance)
Bouncing the ball with eyes closed
Pushing each other off balance
On a balance mat or wobble board, one exercise during each training session, 4 minutes and
2x90 seconds each
Strength and power
One quadriceps exercise:
- Squats to 80 degrees of knee flexion (bending)
- Bounding strides
- Forward jumps
- Jump shot (two legged landing)
One hamstring exercise:
- “Nordic hamstring lowers”
2 minutes and 3x10 repetitions each
Preventieve oefeningen Enkel
Oefeningen doornemen uit ABBA-study
Preventieve oefeningen Knie
Oefeningen doornemen uit wetenschappelijke literatuur die verwerkt is.
75
Wij willen de presentatie interactief houden, vragen stellen aan spelers en een discussie op
gang brengen
76