The ACL Prevention Program
This prevention program has been put together with information from some of the leading organizations in research of anterior cruciate ligament injury.
The components that make up the program are Warm Up, stretching, strengthening, proprioception, plyometrics and sport specific agility runs to address potential issues in strength and coordination of the stabilizing muscles around the knee joint. Technique of each of the exercises is crucial and must be observed. Correct posture, correct synchronization of movements and very importantly deceleration of landing when jumping. This program should be completed 3x a week to insure effectiveness.
Equipment needed is an open space, a grass field or new generation artificial turf. A soccer ball, and 10 cones. A coach, partner or assistant is also a must.
The program should take approximately 20-25 minutes to complete.
Following are the most important things researchers and sports health care providers have noticed regarding the issue of the ACL (Anterior Cruciate Ligament), the female soccer player and influences which might cause and help prevent injury.
• Study’s conclude that current standardized programs established for soccer to prevent non contact ACL injuries are not yet fully understood as to their outcome
• Neuromuscular training appears to be effective to reduce non contact ACL injury risk factors and to prevent non contact ACL injuries in both male and female soccer players
• Lower extremity plyometrics, dynamic balance and strength programs targeting core truck control appear to be successful components to reduce non contact ACL injury risk factors and to prevent non contact ACL injuries in soccer players especially females
• Pre-season injury prevention strategies combined with an in season maintenance program may be advocated to prevent these injuries
• Future research is needed with soccer athletes to define risk factors and to help determine the most effective intervention to prevent non contact ACL injuries
| Produced by: |
Paolo Pacione, Strength and Conditioning Coach
Dr. Robert Gringmuth, Sports Chiropractic Specialist
Dr. Manoj Bhargava, Orthopaedic Surgeon
Dr. Frank Markus, General Surgeon
Taylor Burkinshaw, Research Assistant |
