TITELBEITRAG
Fascial training for soccer players
A conversation with Markus Roßmann
AT A GLANCE
can boost an athlete’s capacity and pre-
Are there still power reserves remaining
vent injuries. It can also be used for reha-
unused by elite athletes? Markus Roß-
bilitation.
mann says there are. He teaches soccer
The boosted capacity is easily exp-
coaches how to train their fasciae. Frank
lained: An elastic fascial network results
Aschoff spoke with him.
in a smaller consumption of energy while
?
GLOSSAR
Rolfing
Rolfing is bodywork that has been
focusing on fasciae for a long time. This
method was developed by biochemist
Ida Rolf (1896-1979) in the 1950s.
moving leaving power reserves that a soccer player might need in the defining last
ten minutes of the game, for example. A
What made you pick soccer players as
second important aspect that I have expe-
How can this be explained?
your target group for fascial training?
rienced is that the fascial training impro-
A very big part of someone’s depth
I’m an athlete myself. I’ve played basket-
ves the focus out on the field. Players tal-
perception, their proprioception, is influ-
ball in the regional league and in the se-
ked about a better sense of direction,
enced by the fascial system -more than by
cond division, and I have been a youth
being able to comprehend faster where
the receptors in the structures near the
coach for years. I have known for a long
their teammates and opponents were, and
joint which fire mostly when the joint is an
time that a special training of the fasciae
more precise passes and shots.
end-range position. This is how you can
www.physiotherapeuten.de
explain the observed effects on the field.
The fascial network is our largest sense
organ, so it is only logical to train it.
Currently, a lot of attention is drawn to
this subject and many reports refer to
the well-known international fasciae
researcher, Dr. Robert Schleip. In what
way are you working with him?
He is a Rolfing instructor and was the one
Image 1_Golf Roll: Typical for
the fascial training: The athlete
is given a basic exercise and then
discovers his optimal individual
position, which lets him actively
stretch the areas that need stretching. At first, this might seem like an
unfamiliar procedure. The shown
exercise is used by professional golfers
(amongst others) to get ready for a
tournament. However, it could be an
interesting, effective and new idea for the
warm-up program of a soccer player as well.
that trained me, too. He also let me be a
part of his practice rather soon. I knew
that he was doing a lot of research, and
then he asked me if I wanted to work with
him on a new concept for moving that lets
you actively train your fasciae. In the beginning, there were five or six of us that
worked closely together with each other.
My job is to turn their latest scientific discoveries into actual moves. It’s a fact that
people have always been training both
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TI T ELB EI T R AG
muscles and fasciae. Obviously, a separa-
Flamingo I
tion is nearly impossible now. We are moving the focus on the fasciae. While peop-
Goal_flexibility of the complete back of the upper leg, while including the fascia net of
le train, we let them move in a way that
the whole body
activates more fasciae, and therefore makes them need fewer muscles. This way of
moving is well known by a lot of people,
and yet it is somehow new to them.
So research results are put into practice
regularly?
Yes, we are very lucky that Dr. Robert
Schleip is so close to the source and that
he keeps us informed on a regular basis.
What have you done with the soccer
players so far?
So far, I mainly provided training for trainers, especially at the soccer association of
Württemberg, at the Bavarian soccer assoThe well-known exercise now gets a twist:
the game with different motion vectors
begins. You can look for new, inexperienced tension. Once you find a position, you
should bounce lightly three or four times,
and then move on to a new position.
ciation, but also at the federation of Ger-
www.physiotherapeuten.de
Bring body weight over the leg, feel the
tension.
man soccer-trainers. Those are the ones
with the highest trainer certification. However, I am not only involved in soccer,
but in many other sports like golf, triathlon and long-distance track as well. I even
was a trainer at a summer camp for Norwegian biathletes once.
What do you offer the soccer trainers?
First, I offer some theoretical basics particularly concerning soccer. Soon, we focus
on practicing. The course participants
exercise a lot. This way, the trainer can feel
the effects for themselves, which is important! It then becomes clear to them: We
can change how we move in a way that
activates our fascial network more.
It is no secret that many soccer players
are not very flexible and often suffer from
It is very important to remember the
playful aspect of this (»Everything is
allowed«): for example, changing the
position of the leg or the torso, changing
the position of the arm, or changing the
position of the head.
pulled or torn muscles. This is why I bring
up the fasciae roll in courses. After the
trainers have worked with the roll for 15
Everyone can discover for himself where
he feels the tension.
minutes, they usually feel like they are
able to move a lot more easily. Also, they
notice very quickly that the finger-floor
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T I T ELB EIT R A G
distance is reduced by a lot. They say, »I
Flamingo II
can reach further down now!« Every soccer player has areas with which he strug-
Goal_flexibility of the complete back of the upper leg, while including the fascia net of
gles. Often, we can take active measures
the whole body, but unlike the Flamingo I, more focus on the torso or the thoracolum-
to prevent problems, or help with a loo-
bar fascia
ming pulled muscle. I have been told various times by the players that they were
able to go back to training the very next
day.
Another important aspect is the »fascial
stretch” which offers three-dimensionality. When doing so called «correct axial
stretches”, we only stretch a small part of
the neglected parts. There’s no impulse. It
is essential, not only for soccer players, to
move on to a change of vectors. The athlete can discover for himself: Where do I
feel the pull? Where do I feel this exercise? That’s something no trainer can tell
him, everyone has to feel it for himself.
So, no more one-dimensionality. It’s time
www.physiotherapeuten.de
to move on to three-dimensional stret-
Another well-known exercise, but it is a
little different: bounce lightly, again a
change of vectors, look for a different
position, as shown: turn to your side.
Alternative with feet pointing towards
each other
ching with many changes of vectors.
You know, every person is an individu-
al. Everyone has a different bone structure, different muscles, different fasciae,
and, most of all, a different everyday life.
While one person sits behind his or her
desk all day, another works physically in
the construction business. Their bodies
are being formed individually. However,
when it comes to sports, everyone is told
to do the same stretches in the same positions. It just doesn’t make sense.
Only once the athlete starts looking for
better ways, when he tries many changes
of vectors, he will be able to activate a
wide range of fasciae and muscles, and he
will be prepared for bigger athletic challenges.
You are talking about a playful element
as well.
Point feet to the inside, combine with
turning sideways
Feet turned to the outside
Definitely. A basic exercise is given, and
then everyone can find the area where he
or she feels the pull: »I have potential the-
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re, I can work on that.« And then they are
allowed to do continuous, soft and boun-
Straight jumps
cy movements in that specific direction –
exactly what we were told not to do for
Goal_Improving the catapult ability of the Achilles’ tendon and at the same time pre-
thirty years.
venting injuries
How do you explain this new attitude
towards bouncy movements to the trainers?
Well, the goal is a tear-resistant, elastic
fascial network. With examples like the
Achilles’ tendon, science has clearly
shown that there can only be an impulse
with bouncy movements. Normal stretching, without bouncing or pre-stretching, is not enough for an impulse! You
can look at the tendon like a rubber band.
It can conserve energy or give it off. To get
low energy consumption, it needs optimal
elastic characteristics. To train the Achilles’ tendon perfectly for exactly those
www.physiotherapeuten.de
traits, you don’t have to do any extra trai-
ning. All it takes is the inclusion of this
knowledge in the normal training. For instance, a good exercise to improve the ca-
Swing movements
Jump
tapult effect of the Achilles’ tendon are
bouncy, teetering movements when going
up the stairs –of course, after pre-stretching.
What are the typical areas a soccer player struggles with?
Mainly the calf muscle, hamstrings, quadriceps, but obviously, the pelvis, loins and
hip area.
Crest problems are fairly common, too.
What about those?
There is still need for more research. If
we’re lucky, we will have new insights
soon.
How do the athletes react to the new
exercises?
The majority of the exercises encounter a
positive feedback, because the soccer
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Land following the rules of the »ninja
principle«, meaning bounce silently and
softly, while changing the position of your
legs. For this exercise, one’s feet should
point to the inside.
Land with feet turned to the outside.
T I T ELB EIT R A G
players can feel the improvement right
Power leg
away. Also, it is diverse and entertaining.
The area of the Sensory Refinements, me-
Goal_Using the catapult effect for better movements when shooting
aning the proprioception exercises, takes
some getting used to for many players.
Often, they smile at me oddly when I ask
them to turn around on the floor and
»toll”. However, once they give it a try,
they quickly realize that it does a lot for
them, especially once they’re out on the
field again. The new insights about fascial
training are not being used to their full potential yet, especially not in male sports.
Luckily, as an athlete, I know how to «sell”
these exercises. I know that I don’t need
fancy instructions like »Imagine you are a
starfish…« to stimulate the imagination,
so I don’t use them.
Mister Roßmann, what is your next
goal?
www.physiotherapeuten.de
Initial position with lead and trail leg
First bouncing phase: »whiplash motion«,
meaning a maximum of prestretching.
While the trail leg is moving back to its
initial position, your upper body and
pelvis should already be moving forward.
The plan is to include the positive effects
of fascial training in many different sports.
I’m highlighting the word »include” here,
because it is extremely important to us to
make clear that fascial training is just another tool in the tool box «training and therapy”. When used correctly as a part of
training and therapy, I promise a bigger
capacity, faster healing and a lower risk of
injuries. Another big goal has to be the
inclusion of fascial training in mass sports.
INTERNET
Webpage of the Fascial Fitness Association
www.fascial-fitness.com
Fascia Research Group
www.fasciaresearch.de
Webpage of Markus Roßmann:
www.concept-rossmann.com
Second bouncing phase
After swinging forward, you move right
on to using your own body weight for the
next movement cycle.
Webpage of the European Rolfing
Association:
www.rolfing.org
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Starfish
Goal_Improvement of the body perception, mainly of the contralateral movements, which are extremely important when it comes to
running and shooting.
Initial position
Start of the motion
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Initiate a turn to the left, bring your left elbow and your right
knee closer together, and at the same time stretch the entire right
side of your body.
As soon as the center of the body weight lies on the left side, you
change positions into the relaxed »embryo position«. Don’t
remain in this position for too long, but instead move on to the
opposite, contrasting movement. To enjoy the full potential of
this exercise, continue doing those flowing motions for three to
four minutes.
It is simply a fact that it allows you to do
sponsibility. Two things that we don’t get
more for your health in less time –and this
too often in our working lives or in socie-
is a trend that fits our modern lives perfec-
ty.
tly. Last but not least, there is a by-product
of fascial training we should not forget
Thank you for this conversation!
about: it encourages creativity and self-re-
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IMAGES
All photographs by Mira Hampel for the Fascial Fit-
–
ness Association
T I T ELB EIT R A G
Impressum
BASIC pRINCIpLES OF FASCIAL TRAINING
Elektronische Sonderausgabe;
© Copyright by Pflaum Verlag
Fascial Stretch
pt_Zeitschrift für Physiotherapeuten
ISSN 1614-0397 • www.physiotherapeuten.de
Playful, creative whole-body fascia and muscle stretching can stimulate the fascial network perfectly. A multi-directional, bouncy stretching prepares the soccer player (ath-
Offizielles Organ des Deutschen Verbandes für
Physiotherapie (ZVK) e.V.
lete) specifically for the extreme, three-dimensional, and physical pressure during a
competition or practice.
Redaktion_Chefredaktion_Frank Aschoff [fa]
(verantwortlich), Anschrift wie Verlag, fon
0 89_1 26 07-2 56, fax 0 89_1 26 07-1 11, aschoff@
pflaum.de • Redaktion_Tanja Bossmann [tb],
Martina Grosch [mg], Jörg Stanko [js] • Redaktionsnetzwerk_Jasmin Clegg [jc], Julia Kretschmann [jk], Doreen Richter [dr], Annette Weiß
[aw] • [email protected]
Rebound Elasticity
Only by pre-stretching the fascial network, the maximum of physical strength can be
achieved. This training boosts the so-called »catapult effect«. It supports the process
where motions can be done with less muscle energy, which leads to fewer tendon and
Anzeigen_Anzeigenleitung_Christine
Seiler
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089_1 26 07-2 95, fax 0 89_1 26 07-2 03, seiler@
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56 vom 1.1.2014 • pt_Zeitschrift für Physiotherapeuten ist IVW-geprüft.
ligament injuries.
Fascial Release
Fascial Release is a self-treatment method with a fasciae roll. It lets you dissolve adhe-
Vertrieb_Vertriebsleitung_Cornelia Kondora •
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sions and the tissue gets softer. This results in more flexibility and a general better
physical comfort that you can feel right away. Fascial Release should be done before
(fast rolling) and after (slow rolling) practice and competitions.
Sensory Refinement
Considering that the fascial network is our largest sense organ, the fascial system
should be stimulated to its maximum capacity when thinking about our body perception. At times, this makes delicate, sensual exercises necessary. The better the body
perception, the closer to perfect will be the motion sequences. In the case of a soccer
player, this equals more precise passes and shots, as well as a more economical running
style.
Produktion_Gestaltung_Science Communication
– Dr. Petra Lutterbüse & Bettina Pfluger GbR, Freiburg • Satz, Druck_Firmengruppe APPL, sellier
druck GmbH, Angerstraße 54, 85354 Freising
(See www.fascial-fitness.de)
MARkuS ROSSMANN
Qualified physical education instructor, Univ.; Certified Rolfer,
MAT/EAP certification, fascial trainer, many years of experience as
a conductor of motion and health seminars, member of the European Rolfing Association. Short résumé: 1992 graduation from
the Technical University Munich as a sport scientist (rehabilitation/
prevention). After working abroad as a ski instructor in Canada, he
was the head of medical training therapies of several ambulant
rehabilitation centers. Searching for new, more efficient and sus-
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tainable approaches, he came across the Rolfing-method. After
completing his training in Munich in December of 2004, he started
working in Munich and Erding.
Contact: [email protected]
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