November 16

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Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 6 – Lateral Bound Hops

By Wil Seto

November 16, 2018

Knee ACL Injuries, knee injury prevention

Starting with tall posture, engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Avoid arching the low back. With arms in a ready position do a lateral hop pushing off on one leg and landing on the opposite leg with an emphasis on your body weight over your foot when landing. This is great for strengthening your muscles and developing dynamic balance control to stabilize your knee during lateral movements to protect your ACL knee ligament when playing! To add variety, you can do lateral bound hops to different angles and back again. Do 3 sets, 10 to 15 repetitions to start. Progress the exercise by increasing it up to 25 repetitions to advance.

Wil Seto

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