| ACL injuries are reaching epidemic proportions | | | | tightness is an issue. Relax the low back and |
| amongst athletes from the junior high/high school | | | | hamstrings, then begin to drop the hips into a deep |
| level on through the professional levels of all sports. | | | | squat position keeping the elbows between the |
| The occurrence of ACL injuries is on the rise among | | | | knees. Sit down as deep as possible. The goal is to |
| the weekend warriors as well. Prevention programs | | | | break thighs parallel to the floor with knees apart, |
| are popping up all over the web and in schools with | | | | feet still pointing straight ahead, and head and chest |
| research showing that progress can be made | | | | up. Hold the stretch 10 seconds. |
| depending on the approach. | | | | Common difficulties with this stretch include feet |
| This series of three articles will cover some of the | | | | start turning out, losing balance backward, and inability |
| best preventative strategies available when it comes | | | | to get the head and chest up. The athlete may not |
| to jump mechanics. Landing incorrectly is a major | | | | be able to reach full depth right away with great |
| cause of ACL injuries. These strategies are simple to | | | | technique but work to it. Placing a 2x4 or towel rolls |
| implement and extremely effective. | | | | under the heels can help with balance and ankle |
| When discussing jump mechanics and ACL injuries, it | | | | mobility issues. Start with this if needed then remove |
| is the landing that is potentially most dangerous. | | | | it later as technique improves. |
| Landing in a knee "valgus" position puts the athlete at | | | | Progressions with this exercise include: |
| a higher risk of injury. The valgus position means the | | | | - Press into a medicine ball or basketball during the |
| knees are moving inward and bending simultaneously. | | | | hamstring stretch to engage the abdominals, and |
| The athlete looks "knocked kneed'. Knee hyper | | | | continue to press as you drop into the squat. This will |
| extension is the other common cause. | | | | improve trunk control. |
| Landing correctly involves the all of the following: | | | | - Turn head to the right and reach the right arm up |
| - Landing on balls of the feet sinking down into the | | | | and back like you were going to touch the ceiling |
| heels | | | | behind you. Reach hard 10 seconds then back to the |
| - Knees aligned with the feet - vs knees buckling in | | | | start position. Repeat with the left arm. The other |
| (valgus position) | | | | arm will continue pressing into the ball to keep abs |
| - Hips are back absorbing force - this will enhance | | | | engaged throughout. Once you have reached both |
| performance as well if the landing is followed by | | | | directions, then take both arms overhead and stand |
| another jump or sprint in any direction | | | | back up. The goal is to keep the head and chest up |
| - Slight forward lean of the trunk with back flat | | | | as the arms go overhead. This technique improves |
| Many jump programs emphasize landing with correct | | | | upper back and shoulder mobility and stability which is |
| technique but don't address the ability to get into a | | | | critical for overhead athletes. |
| safe landing position. Athletes often lack the mobility | | | | - Drop squats involve starting from a standing |
| or strength to get into the correct positions. This is | | | | position, then dropping into a deep squat position. |
| where prevention needs to start. | | | | Remember to keep the knees apart, feet forward, |
| Looking at the bio-mechanics of landing, the following | | | | and chest up. Arms forward is the easiest position. |
| are all required: | | | | Take the arms overhead as you drop to increase the |
| - Ankle mobility - specifically dorsiflexion | | | | challenge. Arms can be taken to one side or the |
| - Hip mobility and stability | | | | other to add a rotary force but fight to keep good |
| - Trunk stability | | | | alignment. Progress the difficulty by reaching with a |
| - Thoracic spine and shoulder mobility and stability - | | | | medicine ball. |
| especially for athletes that must go overhead such as | | | | A full squat position is rarely ever going to be needed |
| getting a rebound in basketball. | | | | in sports, but to be able to achieve this position with |
| The 'Squat Stretch' is the exercise I use to address | | | | just body weight is important. The deep squat |
| all these factors. The most basic form of the stretch | | | | stretch gives a 'buffer zone' when the forces |
| involves starting with feet a little more than shoulder | | | | becomes higher as in landing from spiking a volleyball, |
| width and facing straight ahead. The athlete goes | | | | making a tackle, or fighting for a rebound. |
| into a hamstring stretch for 10 seconds placing the | | | | Master the deep squat stretch exercise then get |
| hands under the inside ball of the foot. Knees are | | | | ready for part II of ACL injury prevention. |
| allowed to bend to get into this position if hamstring | | | | |