Football

Injuries are common in the collision sport of American Football. With over 4 million participants in youth and high school football alone, it is estimated that up to 81% will sustain an injury at some time while playing the sport. A 2005 study in the American Journal of Sports Medicine evaluated 336 elite collegiate American football players that were invited to participate in the National Football League combine. Of the 336 players 50% had a history of shoulder injuries, with a total of 226 shoulder injuries, 56 players (34%) had a total of 73 surgeries. The most common injuries were acromioclavicular separation (41%), anterior instability (20%), rotator cuff injury (12%), clavicle fracture (4%) and posterior instability (15%). Shoulder injuries were more common in quarterbacks and defensive backs. Surgery was more common in linebackers and linemen.

The Journal of Strength and Conditioning Research published an article in 1999 looking at the decline of shoulder strength in 59 football players during the course of a season. They reported a 28% decrease in shoulder abduction strength due to repetitive contact and recommended that specific shoulder girdle strengthening should be implemented during the season to maintain strength. Although no strengthening program can completely protect an athlete against a shoulder injury caused by contact, specifically training the deep stabilizers (rotator cuff) of the shoulder can better prepare athletes to endure these forces and greatly assist in recovery after a contusion/sprain/strain has been sustained.

Cuff Performance Foundational Program

These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance. A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form. Stick with a resistance that allows you to maintain form
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm

Cuff Performance – Year Round Training

Football players demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year. For each particular training phase there are specific goals:

  1. Competitive season – The goal is to increase or maintain strength and flexibility while allowing adequate recovery for optimal performance. If off season training volumes are kept constant the athlete may become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season –active rest – Following a competitive season it is imperative to get away from their sport and training for 4 weeks. We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport. This active rest is quickly followed by a structured off season program.
  3. Off Season Training – This is the time of year when we focus on strength, flexibility and endurance to enhance performance for the upcoming season.

Competitive Season Training Recommendations

  • Strength Maintenance – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate resistance 2-3x/week.

Off Season – Active rest

During this time we encourage our athletes to stay active and fit with non-football related activities. We recommend 4 weeks away from Cuff Performance training as well. This is necessary to allow full and complete recovery following a long competitive season.

Off Season Training

  1. Strength Production – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate to heavy resistance 2-3x/week in combination with total body conditioning.

Total Body Conditioning (TBC)

It is well established in biomechanical studies that power for the football player is developed from the ground reaction forces generated by the legs, hips and trunk. Because of that, we understand that performance training must include a comprehensive strength and flexibility program for the core and lower extremity. It is amazing that many of the high level athletes that we work with can’t control their own body weight performing a proper push-up or squat. The following 8 exercises will lay down a foundation that we will continue to build upon.

  1. Push-ups – regular/modified
  2. Planks – plank-ups
  3. Dead bugs
  4. Bird dogs
  5. Trunk rotation standing
  6. Trunk rotation kneeling
  7. Squats
  8. Lunges

TBC – Competitive season

  • 2×10 repetitions 1-2 x/week

TBC – Off Season

  • 2×10-15 repetitions 2-3x/week

Shoulder Stretching

  1. Cross arm stretch
  2. Triceps stretch
  3. Sleeper stretch
  4. Thumb up back
  5. Pec stretch

Perform 2×30 second holds 2-3 x/week