S C I R
Strength and Conditioning / Injury Reduction
"The greatest ability is availability"
We are excited to announce the next phase of Marin FC Strength & Condition Injury Reduction (SCIR 2.0). This 2019-2020 season marks the beginning of implementing a centralized training program where players will meet and utilize the facilities at our partner site, College of Marin. Marin FC has secured dedicated indoor space as well as a small outdoor training turf surface. We believe this is an important milestone toward building a centralized health and wellness program featuring consistent language, coaching, equipment, curriculum and ultimately learning outcomes.
The first SCIR sessions will begin this Tuesday, October 15, 4:30-6:30 pm. Additional weekly sessions will run on Tuesdays, Wednesdays and Thursdays, 4:30-6:30. Marin FC parent, Andy Boone, who also runs Equip Sports Performance 501(c)3, is taking a lead role developing Marin FC's SCIR 2.0. Andy has been coaching and training athletes for more than 15 years.
SCIR’s focus stays ever evolving and today includes four pillars: Nutrition, Mindset, Movement and Recovery. The program mission is to help Marin FC players understand the interconnectedness of the pillars and create opportunities for our athletes to make measurable gains among all four pillars. For example, we know daily nutrition impacts our mindset which influences movement potential and our recovery. A winning mindset is supported through healthy nutrition choices and understanding how fuel choices drive training, competition and our recovery potential. Moving well and recovering fully will not happen without healthy nutrition behaviors and a winning mindset.
Over the course of the Fall SCIR season, Marin FC will share important Nutrition, Mindset, Movement and Recovery topics with players and families via our newsletter. Keep an eye out for this useful information which may in fact benefit the whole family!
As for SCIR training details and how we will focus 45 minute sessions -- during pre-practice sessions, SCIR strength coaches will focus on a player's joints with a goal of helping players move freely through full range of motion. Coaches will support players activating muscles often “asleep” from a full day of sitting.
During post-practice sessions, SCIR will focus on injury reduction with an emphasis on building strength and power. We will teach functional movement while supporting individuals with smart progressions and regressions. Activities will include learning hip hinging, jumping and landing mechanics, pushing, pulling and building core strength.
Throughout the program SCIR will introduce a common language and further an athlete's learning around the following:
- Prioritizing spinal mechanics
- Understanding positional integrity
- Foam rolling, static stretching and dynamic stretching progressions
- Exploring optimal breathing patterns
- Lengthening muscles
- Building the metabolic engine