Basic Guide to ACL Injury Prevention
Simple course about learning about your ACL and what exercises are necessary to help prevent it from getting hurt
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This course includes a comprehensive training program that will dramatically reduce your risk of an ACL injury. It's aim is to give athletes, coaches, and trainers a basic understanding of ACL injuries and how to prevent them.
The course is intended for coaches and/or athletes involved in soccer, basketball, football, volleyball, lacrosse, tennis, or any other sport that involves a significant amount of dynamic movement and change of direction.
The prevention program includes lectures on basic body and health maintenance, core strength work, lower extremity strength training, plyometrics, and agility workouts.
After watching this course you will learn:
1. Why the ACL gets injured, how it happens, and what happens when it does
2. Theories to why female athletes hurt their ACL's more than male athletes
3. The necessary precautions an athlete needs to take in order to reduce his or her risk
of injury
The course is intended for coaches and/or athletes involved in soccer, basketball, football, volleyball, lacrosse, tennis, or any other sport that involves a significant amount of dynamic movement and change of direction.
The prevention program includes lectures on basic body and health maintenance, core strength work, lower extremity strength training, plyometrics, and agility workouts.
After watching this course you will learn:
1. Why the ACL gets injured, how it happens, and what happens when it does
2. Theories to why female athletes hurt their ACL's more than male athletes
3. The necessary precautions an athlete needs to take in order to reduce his or her risk
of injury
SECTION 1:
Introduction
1
Disclaimer
00:25
Preview
2
What Is The ACL and Why Is It Important?
02:33
Preview
3
ACL Injury Effects
04:55
4
Female Athletes and ACL Injuries
01:57
5
Best Ways to Help Prevent ACL Injuries
01:50
6
Overtraining
04:20
SECTION 2:
Preventative Measure One: Body and Health Maintenance
7
Body and Health Maintenance
02:22
SECTION 3:
Preventative Measure Two: Balanced Super Core Strength
8
Intro to Core Exercises
03:49
9
Core Exercises - Abdominals
04:19
10
Core Exercises - Lower Back
02:10
Preview
11
Core Exercises - Hips
05:17
SECTION 4:
Preventative Measure Three: Balanced Awesome Leg Strength
12
Lower Body Strength Intro
02:55
13
Quadricep and Hamstring Strength Ratio
03:30
14
Squats and Lunges
05:08
15
Hip Hinge Exercises: Train the Hip Extensors! Glutes and Hamstrings!
04:23
16
Calf Muscles and Achilles Tendon Exercises
01:54
SECTION 5:
Preventative Measure Four: Perfect Form ----- Plyometrics and Agility Training
17
Proper Form for Stopping, Landing, and Changing Direction
03:44
18
Form Drills
04:09
19
Basic Agility Drills
04:07
20
Intro to Basic Plyometric Exercises
05:03
21
Advanced Plyometrics
03:11
Preview
22
One Leg Plyometrics
02:38
SECTION 6:
Bibliography
23
Sources Used
