You may be well aware that ACL injuries have reached epidemic proportions in our country.  They affect females more often than males (up to 8 times more often in some studies).  The good news is that research reviews have generally been positive in regard to prevention programs reducing injury rates.

So, what exactly is a prevention program?  It must be holistic in nature yet very precise as athletes and coaches have little extra time each week to add more exercise.  It begins in the off-season and pre-season, but should definitely continue in-season as well.  Ideally, it should consist of:

  • Pre-season screening to assess bio mechanical flaws, as well as strength, power and balance deficits
  • Proper dynamic mobility and warm-up exercises
  • Essential strength exercises
  • Balance training
  • Plyometrics with emphasis on jump landing technique
  • Agility drills

It is essential to train the neuromuscular pathways to ensure critical development of motor learning and feedback loops that are in the best interests of our kids.  To that end, I believe there are fundamental drills that should be implemented.  Today, I included one of these drills.  It is simple but very effective in teaching athletes to reduce valgus moments at the knee.

I begin with 3-5 reps on each leg emphasizing low intensity hops and strict form.  Once the athlete demonstrates good form with ease, you may increase the intensity of the hops, eventually advancing from alternate leg landing to takeoff and landing on the same leg for max difficulty.