No one wants to get sidelined with an ACL injury. Ankle sprains and injuries to the knee, particularly ACL injuries (anterior cruciate ligament) are common in young athletes. The good news is that there are many ways to prevent injury and save yourself from missing valuable playing time.
In this article, we will help you learn how to move with good alignment so you can protect your knees and develop body awareness, strength, and balance to support your knees and ankles. Successful injury prevention programs may differ in specific exercises and drills but they share a common focus: improving flexibility, strength (particularly of the core, hips, and legs), balance, agility, and your ability to jump and land safely.
The most important things to keep in mind are to:
The best way to develop good form is top perform a variety of drills until the movement patterns are second nature and you don’t have to think about it. While exercising or doing the drills, keep these thoughts in mind:
Practice these guidelines, exercises, and drills on your own and with your team. Don’t wait until the season starts.
Chops and lifts
Multidirectional shuffle steps
Single leg ball pass
Single leg multiplanar reach with arm and leg
5. Agility-Changing Direction:
Jump forward-and-back with both feet over the line.
The information provided is for general educational purposes only and should not be interpreted as a recommendation of a specific plan or course of action. Exercise is not without risk, and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to have pain, feel faint, or experience significant physical discomfort of any kind, you should stop immediately and consult a physician. You should consult with your physician before beginning any exercise program.
Sports Rehabilitation and Performance Center
Hospital for Special Surgery