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- About.com:Sports MedicineACL Injury Prevention Program Overview
The ACL Injury Prevention Program is a highly specific 15-minute training session that replaces the traditional warm-up. It was developed by a team of physicians, physical therapists, athletic trainers and coaches. The program goal is to teach players strategies to avoid injury by:
1. Avoiding vulnerable positions
2. Increasing flexibility
3. Increasing strength
4. Including plyometric exercises in training
5. Increasing proprioception
Optimally the program should be performed at least 2-3 times per week during the season.
This program consists of a warm-up, stretching, strengthening, plyometrics, and sport specific agility training. It is important to use proper technique during jumping moves (jump straight up and down jumps without excessive side-to-side movement), and aim for soft landings.
Bill Glasheen wrote:All the causes you listed above aren't really the main issue. The problem lies in some women not being able to keep the knee in line with the toes when jumping, squatting, and pivoting. That can be from bad mechanics, or an inability to maintain proper alignment from poor conditioning.
Bill Glasheen wrote:And for what it's worth... proper karate means pointing the knees in the direction of the toes. That includes Sanchin dachi, and every other stance in our system. I'm a real stickler on this, and for good reason.
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