Astroturf - How To Train Without The Pain ⚽🏉 

When Astroturf is mentioned in Scotland, we tend to think of those little multipurpose pitches that are commonly found in local public parks.

You know the ones - rock solid surface, poorly maintained with a dusting of litter gathering round the inside of the wooden fenced enclosure. Horrible to play on due to the light covering of moss that hampers every movement, with the ever present threat of injury from collisions with the ancient net still strewn across the middle of the long forgotten tennis court that once lined the turf. 

Thankfully, times have changed and advancements have been made in Astroturf technology, with many modern pitches now costing hundreds of thousands due to layers of cushioned support, luscious long faux turf and energy efficient floodlights.

Not all Astro pitches are created equally though, with variations in turf length, cushioning, pitch lines and run off space all splitting opinion of those who train and play on them. Several studies have been done to determine whether Astroturf pitches can even increase injury risk, but the results of these are seemingly inconclusive, with different studies achieving contrasting results. 

Training on Astroturf instead of natural grass during the winter months is often the only option at this time of year, but this can require some adjustment in terms of player preparation and training activities. Astroturf can sometimes respond differently in comparison to a grass surface, with more or less give underfoot depending on the type of surface, quicker bounces and occasional glare from the surrounding floodlights all having the potential to cause problems for players. 

Here are our tips to help you prepare for training on Astroturf:

• Footwear: Ditch the firm ground boots in favour of Astro-specific options with shorter, rubber moulded studs. Traditional firm ground studs designed for use on grass may not provide the right level of grip and may experience more wear and tear. 👟

• Assess: Allow additional time at the start of every session to take in your new surroundings, inspect the surface and test out how it responds to your movements. A gentle jog, kicking a ball about or even just watching others moving around can all help your brain analyse how the surface works. 🧠

• Injury Prevention: It's often said that knees and ankles suffer the most for those unfamiliar with playing on Astro, due to the difference in give underfoot. If you find this, try including some basic balance and stability exercises into your training to help build up more strength in these areas. 🦵

• Hydration: Astroturf can feel warmer than natural grass due to the type of material the turf is made from, so make sure to stay hydrated before, during and after your training (plus first thing the next morning, if you are training during the evening) 🥛

• Communication: If you experience any discomfort during training, are struggling with the intensity or notice any issues with the turf itself, discuss this with your team mates, coaches or training partners and try to find a solution. Often any issues can be traced back to some of the previous points in this blog, or those in our Cold Weather Training Tips blog, so consider those before trying to power through and risk injury. 🤔

Finally:

• Maintenance: We've listed this as a separate point, as pitch maintenance is often not within your realms of control. Maintenance is often dealt with by the local council, sports club or community group who operate the facility. If you have any concerns about the Astroturf surface, don't hesitate to report it to the operator. Not only will this help reduce your own risk of injury, but also help other groups and teams too 🤝