Protecting the Athletes Knee Ebook

Protecting the Athletes Knee

• How to know if you are at increased risk for an ACL injury
• Proper jump landing positions that reduce ligament stress
• How to cut and plant safely
• Proven drills to increase your speed
• Effective exercises to improve your strength and power
• Training methods to dramatically increase quickness and agility

Can you afford to be hurt?

• How old are you? Research has determined that girls from early to late puberty are at greater risk for ACL injury as they show decreased neuromuscular control of the knee with landing from a jump movement. (Hewett et al. JB&JS, 2004)
• Does your sport require jumping? A recent study estimated that 70% of all ACL injuries occur when landing from a jump. (Boden et al. Orthopedics, 2000)
• Do your knees cave in when landing from a jump or when cutting? Excessive knee valgus (knees coming together) can be a cause for ACL injury.
• Do you have a dominant leg that you use with your sport? Research has determined that the dominant leg has a greater valgus knee when landing from a jump. (Ford et al. ACSM, 2003)
• Are your hamstrings weak? The hamstrings act as a dynamic restraint to ACL injury. Most athletes display a significant overdevelopment of the quads compared to the hamstrings.
• Are your other joints loose? Hypermobility (laxity) of your other joints may be a precursor for ACL injury. Check the mobility of your knee, elbow, and pinky finger.
• Can you balance on one leg? If you have to touch down with the other foot or your knee caves in you are at a greater risk for ACL injury. ACL injuries often occur when landing on one leg or cutting on one leg. The athlete needs to dynamically stabilize the knee effectively to prepare for an injury free season.
• Can you land a jump softly? If you land a jump from a 12-18 inch box with a loud thump, you are having difficulty decreasing the forces of landing-increasing your risk for ACL injuries.

You can reduce your risk for ACL Injury! Studies have determined proper training can reduce the incidence of serious knee injuries by 62% (Hewett et al.AJSM 1999)

So, what is Protecting the Athlete's Knee and why do you need this book?

• This 95 page manual covers ACL injury prevention and performance training
• Learn how to perform a general screening to asses your risk level for an ACL injury
• Reduce ACL injuries through science-based strength training exercises
• Develop increased power with safe and effective plyometric training
• Learn how to run properly using sound running mechanics
• Increase speed and acceleration through our running drills
• Improve first step reaction and explosiveness
• Discover agility drills to improve ability to change direction rapidly
• Develop better dynamic balance and knee stability
• Reduce muscle strains with effective warm-up and stretching routine
• Have access to an easy to follow sample 8 week training program
• Low cost program created by physical therapists and professional strength and conditioning coaches
• Perform drills on the field

More...