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In my last post, I spoke about the key components of a successful ACL prevention program. I also demonstrated a simple drill for teaching proper landing mechanics. This is just a start. Most athletes exhibit diminished body awareness/control. On top of that, female athletes may be up to eight times more likely to suffer a knee injury.
Research has pin pointed many reasons for higher ACL injury risk in females such as:
- Wider pelvis
- Higher Q angle
- Increased ligamentous laxity
- Single leg dominance
- Quad dominance (weak hamstring to quad ratio)
- Potential hormonal implications
- Faulty muscle activation patterns
The list could go on further. However, the take home message is proper training has been noted to reduce in some cases close to 70% of injuries. Better yet, these programs can even be coach directed. The key is doing the right stuff. Spending as little as 20-30 minutes 2 days a week can make a big impact. I implemented such a program at an area high school in the pre-season for 30 minutes 2x/week and then once per week in-season.
The team responded well, made it to the district final and did not suffer one ACL injury all season. I say that not to brag, but rather to tell you that out of 50 plus girls (grade 9-12) not one was injured. Now, I am also not saying there would have been an injury without me. But statistically speaking, odds are that 1-2 players per year on each school team will suffer such an injury. My assumption is the training offered an extra layer of protection.
In addition, the training methods are designed (in my mind) to improve athletic performance too. Improving body awareness inherently increases athletic movement capacity/skill. I included a sample session for you to check out below:
Please keep in mind this is one day and not intended to serve as the whole of the program. Each session should be progressive and sequential, building upon the motor learning that takes place as well as what the performance of the team tells you.
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