Soccer drills after ACL injury
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This is a follow up to my ezine.com article on ACL Injury Prevention – The First Step. Once you have mastered the basic movement patterns from that article, you are ready to progress. Do you know anyone who has torn their ACL? Have you ever seen someone tear their ACL? What were they doing accelerating or decelerating? If they were jumping were they taking off or landing? Where they running in a straight line or planting to cut? I can guarantee you they were not jumping, accelerating or running in a straight line. Active ACL injuries (the kind that occur without anyone or anything colliding with the athlete) are deceleration injuries. So the next step is teaching the soccer, football, rugby or basketball player to decelerate using those nice hip, knee and ankle mechanics they developed in the first part of this article series. Try the following exercises. If you are a sport coach, then incorporate them into your warm up.
Squat jump – Accelerate – Decelerate Begin with 3 perfect squat jumps keeping good knee alignment and after the third jump immediately accelerate approximately ten meters. You goal is to accelerate and then use your legs to quickly decelerate your body over the last 2-3 meters so you come to a complete stop at the ten meter point. Remember that your knees should not be caving in when you decelerate, nor should they remain straight and rigid. You should be absorbing the force with the muscles of your legs and hips. Perform 5-10 repetitions
Lateral Cone Hop Have the athlete stand beside a small cone (3-6″ in height). Ask them to jump sideways over the cone absorbing the landing impact with their hips, knees and ankles each time. Look for perfect landing mechanics again. If the athletes’ knees are angling inward or they are landing without their heels ever touching the ground, then they have not perfected the drill. Once the drill is perfected, then you may add an acceleration/deceleration component to this drill. Perform 3-5 repetitions.
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If you would like to learn more about reducing the risk of ACL injuries in athletes, please feel free to download and distribute the full training program here for free. Fitness Coach Maria Mountain, MSc is the owner of Revolution Conditioning in Ontario, Canada. She works with Olympic, professional and amateur athletes, as they strive to compete at their highest level. Maria’s goal is to train athletes efficeintly and effectively, while reducing their risk of injury. If you are serious about reducing the risk of ACL injuries in your athletes, please download and distribute the entire special report and training system for FREE by clicking here at http://www.revolutionconditioning.info/How-to-Reduce-the-Risk-of-ACL-Injuries.html Article Source: |
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